What do I Eat and WHEN do I Eat it?
(Includes Monday, Tuesday, Thursday, Wednesday, and Friday)
📅 Monday Schedule
- No Class 0 (More time for breakfast)
- Class 2: 8:30 – 10:10 AM
- Lunch (Class 4 Break): 11:50 – 12:30 PM
- Practice (After Class 6): 1:45 – 3:25 PM
⏰ Monday Meal & Snack Timing:
✅ 7:00 – 7:30 AM (Balanced Breakfast)
- Scrambled Eggs with Spinach + 1 slice GF toast
- OR Avocado Toast with Poached Egg
✅ 9:45 – 10:00 AM (Mid-Morning Snack)
- Handful of almonds & dried cranberries
- Hummus & Veggies
✅ 12:00 – 12:30 PM (Lunch – Class 4 Break)
- Brown Rice & Vegetable Stir-Fry
- OR Grilled Chicken Salad
✅ 1:15 – 1:30 PM (Pre-Workout Snack – 30 min before practice)
- Energy Bites OR Apple & Almond Butter
✅ 3:30 – 4:00 PM (Post-Workout Recovery Meal)
- Beef & Vegetable Stew OR Baked Salmon & Steamed Broccoli
✅ 7:00 – 7:30 PM (Dinner – Recovery Focused)
- Chickpea Pasta with Beef Meatballs OR Shrimp & Quinoa Pilaf
- Magnesium-rich snack: Dark Chocolate or Herbal Tea
📅 Tuesday & Thursday Schedule
- Class 0 (Optional): 7:20 – 8:20 AM
- Class 2: 8:30 – 10:10 AM
- Lunch (Class 4 Break): 11:50 – 12:30 PM
- Practice (Class 6): 1:45 – 3:25 PM
⏰ Tuesday & Thursday Meal & Snack Timing:
✅ 6:30 – 7:00 AM (Pre-Class 0 or Morning Fuel)
- Smoothie Bowl (light, high-protein & carb)
- OR Overnight Oats with Almond Butter & Berries
✅ 9:45 – 10:00 AM (Mid-Morning Snack)
- Trail Mix (Healthy fats + protein for steady energy)
- Apple Slices + Almond Butter
✅ 12:00 – 12:30 PM (Lunch – Class 4 Break)
- Grilled Chicken Salad OR Brown Rice & Veggie Stir-Fry
✅ 1:15 – 1:30 PM (Pre-Workout Snack – 30 min before practice)
- Hummus & Veggies OR Energy Bites
✅ 3:30 – 4:00 PM (Post-Workout Recovery Meal)
- Chickpea Pasta with Beef Meatballs OR Quinoa & Roasted Veggies
✅ 7:00 – 7:30 PM (Dinner – Recovery Focused)
- Baked Salmon + Steamed Broccoli OR Shrimp & Quinoa Pilaf
- Dark Chocolate or Herbal Tea before bed
📅 Wednesday & Friday Schedule
- Class 0 (Optional): 7:20 – 8:20 AM
- Class 1: 8:30 – 10:10 AM
- Lunch (Class 4 Break): 11:50 – 12:30 PM
- Practice (After Class 5): 1:45 – 3:25 PM
⏰ Wednesday & Friday Meal & Snack Timing:
✅ 6:30 – 7:00 AM (Pre-Class 0 or Morning Fuel)
- Scrambled Eggs with Spinach + 1 slice GF toast
- OR Avocado Toast with Poached Egg
✅ 9:45 – 10:00 AM (Mid-Morning Snack)
- Handful of almonds & dried cranberries
- Hummus & Veggies
✅ 12:00 – 12:30 PM (Lunch – Class 4 Break)
- Chicken Wraps OR Quinoa & Roasted Veggie Bowl
✅ 1:15 – 1:30 PM (Pre-Workout Snack – 30 min before practice)
- Energy Bites OR Almond Butter & Banana
✅ 3:30 – 4:00 PM (Post-Workout Recovery Meal)
- Beef & Vegetable Stew OR Brown Rice & Vegetable Stir-Fry
✅ 7:00 – 7:30 PM (Dinner – Recovery Focused)
- Grilled Chicken Salad OR Chickpea Pasta with Beef Meatballs
- Dark Chocolate or Herbal Tea before bed
🛒 Grocery Shopping Strategy
🗓 Do 1-2 big grocery runs per week to save time.
📦 Meal prep on Sundays & Wednesdays to keep food fresh.
See Blog Post with 2 weeks of meal prep recipes and tips!