Sample Meals Courtesy of Robb Wolf
Shrimp scramble with basil and steamed spinach. ¼ cup blueberries. Espresso.
Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon.
Grilled shrimp & veggies with a hand full of macadameias.
Baked pork loin with ginger cabbage and olive oil. Desert: shaved almonds over 1/4 cup mixed berries.
Sample Meal Plan: The Endurance Athlete

Let’s assume an early run, bike or swim interval session. Depending upon your preferences you may opt to train on an empty stomach. If you prefer a small snack before training here is a good way to start your day:

Pre-training Snack:
2 oz chicken OR 2 scrambled eggs
1/2 to 1/4 honey dew melon OR 1 cup of blueberries.
Post Training Breakfast: (best if consumed within 30 min of training)
Salmon scramble, 1/2 honey dew or rock melon+1 cup of blueberries.
Grilled salmon, sweet potato hash browns with olive oil and cinnamon.
Grass fed ground beef marinara over baked spaghetti squash.
Can of sardines, medium orange, hand full of almonds.
Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke.

Sample Meal Plan: The Power Athlete
4-6 egg omelet with 1 whole avocado. 1/2 cup blue berries.
Pre-workout snack:
2-4 oz grilled chicken, handful of almonds or macadamias.
Post-workout meal:
6-8 oz grilled salmon, asparagus, mushroom, bamboo shoot, coconut milk curry.
Canned salmon salad with olive oil, avocado, tomatoes and red onion.
Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing.