Refuel: Go the distance

An eating plan for stamina designed to give you energy and endurance for a tough training camp and to keep your weight down.

By Allison Fahrenbach, fitness and nutrition coach at alli-fitness.com


Day 1

Meal 1: 70g bowl bran, 200ml full-fat milk, 50g cottage cheese, 1 banana

Meal 2: 10g walnuts in plain yogurt with muesli, 1 apple

Meal 3: 60g pasta with 200g chicken breast, 1 cup mixed vegetables

Meal 4: Muesli bar, 1 banana

Meal 5: ½ cup broccoli, 250g grilled white fish, 1 cup steamed brown rice, 2 diced carrots, 1 cup kale


Day 2

Meal 1: 2 scrambled eggs, 2 slices rye bread, 1-2 cups beetroot juice

Meal 2: 1 mixed fruit salad, 200ml plain yogurt, sprinkled with mixed seeds

Meal 3: 200g canned tuna, 1 mashed avocado, olive oil and spinach on 2 slices rye bread

Meal 4: 2 cups carrots, cucumber and capsicum

Meal 5: 250g lean beef, 2 cups dark green veggies, 2 cups mashed potato


Day 3

Meal 1: Smoothie, 150ml whole milk, 60g raw oats, 2 tbsp flax seeds, 1 cup mixed strawberries and blueberries, whey protein

Meal 2: 50g almonds, 2 handfuls dried apricots, 1 banana

Meal 3: 300g tuna salad with pasta

Meal 4: 200ml plain yogurt, 2 cups diced fruit salad

Meal 5: 3-4 grilled lamb cutlets, 1 large baked potato, sprinkle of peas, 2 cups spinach, ½ cup green beans


Day 4

Meal 1: 2 cups muesli, 1-2 cups plain yogurt, blueberries, 1 banana

Meal 2: Chicken breast, spinach and tomato sandwich on rye; 1 apple

Meal 3: 300-400g fish sushi

Meal 4: 1 large sweet potato (baked), ½ tin baked beans, sprinkle mozzarella cheese, 1 cup cottage cheese

Meal 5: Chicken and prawn stir-fry, mixed veggies with noodles or rice


Day 5

Meal 1: Smoothie – 1 coconut (flesh and water), 30g whey protein powder, 2 tbsp chia seeds, 1 cup cherries, 30g oats, 1 cup plain yogurt

Meal 2: 100g portion rice pudding with coconut milk

Meal 3: 1 chicken breast, 30g feta, tomato, lettuce, 1 cup cooked quinoa

Meal 4: 1 avocado, 100g tuna and quinoa salad

Meal 5: 300g steak, 1 turnip, 2 sweet potatoes, 1 head broccoli, 1 cup spinach


Day 6

Meal 1: 3 egg omelet with diced capsicum, mushrooms and tomato

Meal 2: 2 cups plain yogurt with mixed seeds, nuts and banana; 2-3 thick slices watermelon

Meal 3: Large niçoise salad with added quinoa

Meal 4: 4 slices spelt flour white bread toast with jam

Meal 5: 300g grilled salmon fillet, 1 cup brown rice, 2 cups mixed veg


Day 7

Meal 1: 200ml plain yogurt mixed with 100g muesli, 60g mixed fruit salad

Meal 2: 8 small crackers with avocado and Marmite, 5-6 thick slices watermelon

Meal 3: 300ml chicken soup, 2-3 slices rye bread

Meal 4: 4 celery sticks stuffed with tuna, chili and mayo, 1 orange

Meal 5: 2 turkey breasts, 1 carrot, 1 zucchini, mashed butternut and potatoes