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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

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📅 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

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📅 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

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🛒 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!