Sample Meals Courtesy of Robb Wolf
Breakfast:
Shrimp scramble with basil and steamed spinach. ¼ cup blueberries. Espresso.
Lunch:
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.
Snack:
Grilled shrimp & veggies with a hand full of macadameias.
Dinner:
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.
OR
Grilled salmon, sweet potato hash browns with olive oil and cinnamon.
Lunch:
Grass fed ground beef marinara over baked spaghetti squash.
Snack:
Can of sardines, medium orange, hand full of almonds.
Dinner:
Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke.

Sample Meal Plan: The Power Athlete
Breakfast:
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.
Snack:
Canned salmon salad with olive oil, avocado, tomatoes and red onion.
Dinner:
Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing.