Recipes Featured in this Article
- Joy Bauer's Chocolate-Banana Custard Toast
- Dylan's Strawberry Overnight Oats
- Giada's Red, White and Blue Salad
- Grilled Chicken Gyros with Tzatziki Sauce
- Blackened Fish Tacos with Bourbon-Bacon Slaw and Peach Salsa
- Chicken Fajita Stuffed Peppers
- Air Fryer Falafel with Quick Tzatziki
- Greek Sheet Pan Chicken
- Stuffed Dates with Almond Butter and Sea Salt
- Peanut Butter and Chocolate Frozen Banana Bites
- Kid-Approved Seeded Cookies with Banana & Maple Syrup
- Siri Daly's Peanut Butter Protein Balls
As you continue on your journey to eat like an athlete, this week’s meal plan serves up a variety of plants, poultry and fish. It’s full of wholesome meals that will energize you for your day or workout, like high-protein chocolate toast for breakfast or chicken fajita stuffed peppers for dinner.
Not to mention that this week's meals are ripe with seasonal ingredients, like peaches, blueberries, strawberries and summer squash.
Like the Olympic swimmers, get ready to dive into this tasty and healthy meal plan.
What to Eat This Week, July 8, 2024
>>Download and print the meal plan
>>Get a 31-day walking and upper body strength workout
Monday
Breakfast: Joy Bauer’s Chocolate-Banana Custard Toast
Lunch: Grilled Chicken Gyros with Tzatziki Sauce
Dinner: Blackened Fish Tacos with Bourbon-Bacon Slaw and Peach Salsa
Snack of choice
Tuesday
Breakfast: Dylan Dreyer’s Strawberry Overnight Oats
Lunch: Giada’s Red, White and Blue Salad
Dinner: Chicken Fajita Stuffed Peppers
Snack of choice
Wednesday
Breakfast: Joy Bauer’s Chocolate-Banana Custard Toast
Lunch: Leftovers
Dinner: Air Fryer Falafel with Quick Tzatziki Recipe
Snack of choice
Thursday
Breakfast: Dylan Dreyer’s Strawberry Overnight Oats
Lunch: Grilled Chicken Gyros with Tzatziki Sauce
Dinner: Leftovers
Snack of choice
Friday
Breakfast: Joy Bauer’s Chocolate-Banana Custard Toast
Lunch: Giada’s Red, White and Blue Salad
Dinner: Greek Sheet Pan Chicken Recipe
Snack of choice
Breakfast
Whether you eat before or after your workout, start your day with a hearty breakfast to keep you full and energized for any activity that lies ahead.
Although this recipe looks decadent, it’s made with wholesome ingredients. A combination of whole grain bread, eggs, Greek yogurt, cocoa powder creates this delicious breakfast that has carbs, protein and healthy fat to keep you full and energized for a workout.
Overnight oats are the simplest breakfast to prep ahead and grab before work, school or a workout. Made with just a few simple ingredients, like strawberries, oats, yogurt, and chia seeds, this recipe comes together in 5 minutes flat and it’ll keep you going all morning long.
Lunch
The second meal of the day should be filling enough to sustain you, but not too rich that it makes you feel stuffed. These light and bright options are exactly what you need at lunchtime.
With the basics, like lettuce and veggies, and then special add-ins, like nuts, cheese and fruit, this salad is anything but boring. Plus, the variety of colors means it has plenty of antioxidants to fight post-workout inflammation.
Skip the takeout and set aside 30 minutes to make this delicious protein-rich recipe. Homemade grilled chicken with a tzatziki sauce in a pita is the ultimate exciting lunch. And you’ll have plenty of leftovers for dinner!
Dinner
These dinners are equal parts simple and exciting, with a side of healthy and tasty. You'll look forward to sitting down for a healthy dinner any night of the wee.
Is there anything more summery than fish tacos with peach salsa? This recipe is surprisingly easy to make, and it’ll help you meet your 2x/week fish recommendation. White fish is rich in protein and healthy fats, nutrients that contribute to muscle growth and appetite control.
These chicken fajita stuffed peppers are a great way to get more veggies in your life while still enjoying the flavors of fajitas. Plus, they are loaded with protein from chicken and beans, making them a great post-workout muscle-building meal.
Falafels are traditionally fried, but this air fryer version reduces the greasy saturated fat and turns them into a healthy vegetarian meal.
Every week needs a simple sheet pan recipe, and this Greek chicken fits the bill. With the yummy flavor of lemon and herbs, this chicken is paired with hearty potatoes for a balanced meal all on one sheet pan.
Snacks
Two types of snacks help you on your fitness journey. Pre-workout snacks provide the energy for exercise without upsetting your stomach. And post-workout snack aid in muscle repair and growth.
Pre-workout snacks
Dates are naturally sweet and rich in carbs, making them the perfect pre-workout treat. Stuffing them with nut butter helps keep you full and energized through a workout!
Banana is rich in the electrolyte potassium, which is lost in sweat. It also contains simple sugars to give you fuel for a workout. These banana bites have a chocolatey topping for a decadent bite.
Post-workout snacks
Although these are labeled as "cookies", they are full of plant-based protein from a variety of seeds.
These protein bites are for all the peanut butter lovers out there. With oats, peanut butter and cacao nibs, these bites will satisfy your sweet tooth and muscle.
