Christmas is here and it's time to crack out the mince pies and sherry! But how can you avoid starting the new year feeling more bloated santa than elite athlete? Well here, courtesy of 220's Nigel Mitchell, is a super-healthy post-Christmas meal plan for triathletes.
Note: If you need a few more carbs in the morning for breakfast, add a small bowl of porridge.
BREAKFAST
Combine 2 large tablespoons of milled mixed seed with around 4 prunes and 150g of plain, low-fat, Greek yoghurt.
Nutrition: 258 kcal, 10.4g carbohydrate, 22g protein, 14.2g fat
MORNING SNACK
1 medium banana
Nutrition: 95 kcal, 23g carbohydrate, 1.2g protein, 0.3g fat
LUNCH
1 grilled chicken breast, grilled without the skin, 1 avocado, 100g cooked quinoa, 4 raw cherry tomatoes.
Nutrition: 531 kcal, 35g carbohydrate, 47g protein, 22g fat
AFTERNOON SNACK
30g roasted unsalted pistachio nuts
Nutrition: 180 kcal, 2.5g carbohydrate, 5.4g protein, 16.6g fat
DINNER
Large salmon steak (190g), baked and served with 1 medium baked sweet potato, 2 spears of broccoli (90g) boiled in unsalted water and 4 young carrots (100g) boiled in unsalted water.
Nutrition: 632 kcal, 54g carbohydrate, 50g protein, 26g fat
BEFORE BED
A 100ml glass of semi-skimmed milk
Nutrition: 46 kcal, 4.7g carbohydrate, 3.4g protein, 1.7g fat
TOTAL NUTRITION: 1742 kcal, 129g carbohydrate, 129g protein, 80g fat
