Breakfast

Wholegrain breakfast cereal (more than 7 grams of dietary fibre per 100 grams is best) with low fat milk/soy, topped with fruit (e.g. banana, mango, peaches or berries) for vitamins, minerals and antioxidants.

1 piece wholegrain toast with avocado and Vegemite or tomato.

Supplement:
1 x Swisse Men’s Ultivite
1 x Swisse Ultiboost Joints

Snack (between training)

Handful of dried fruit and nuts.

Lunch

Fresh fruit salad with...

1 wholemeal pita bread with tuna or chicken (skinless) or lean beef and salad (at least three salad items) e.g. lettuce or baby spinach leaves, cucumber, beetroot, tomato, grated carrot, corn kernals.
Or
Large bowl of minestrone soup with a wholegrain bread roll containing low fat cheese.
Or
Homemade pizza on pita bread with tomato puree/paste, lean meat, capsicum, pineapple, mushroom, low fat cheese.
Or
Jacket potato with baked beans, low fat cheese, corn and capsicum and side salad.
Or
Tuna pasta bake with salad.

Afternoon snack (e.g. post weights, other training)

Bowl of breakfast cereal with fruit and low fat milk/soy.
Or
Low fat dry biscuits with 100 grams tuna and tomato and 200 gram tub of low fat yoghurt, piece of fruit.
Or
Milk drink (e.g. protein drink or low fat milk or soy/yoghurt/fruit) and 1 piece of raisin bread with low fat ricotta cheese.
Or
Milk drink and one Californian/sushi roll, fruit.

Supplement:
1 x Swisse Ultiboost Joints

Dinner

One protein food:
Lean red meat – 2-3 days a week
Fish – 2 days a week
White meat – 1-2 days a week
Legumes/lentils – can replace meat 1-2 days a week

One carbohydrate:
E.g. pasta, rice, noodles, potatoes or sweet potatoes – quantity = approx 1/3rd of the plate

Vegetables or salad items:
At least 3 types – quantity = 1/3rd plate

Examples:
Stir fry beef with rice and vegetables.
Spaghetti bolognaise with a side salad.
Baked fish with sliced potatoes and vegetables.
Lamb kebabs with couscous, corn on the cob, green vegetables and grilled tomato.
Beef curry with vegetables e.g. sweet potato, beans, capsicum and rice.
Chilli con carne with rice and salad.

Supplement:
1 x Swisse Ultiboost Joints
1 x Swisse Ultiboost Magnesium

Dessert

Frozen berries with fresh chopped banana and 1 scoop of low fat ice cream.
Or
Baked apple with low fat custard.
Or
Fresh fruit e.g. mango with sorbet or a low fat ice cream/pole.
Or
1 crumpet with honey and sliced banana

Fluid throughout the day

Water
Sports drink during training
Higher electrolyte, lower sugar drinks such as oral rehydration fluids
Low fat milk

If feeling run down or like a cold/flu is coming on, take Swisse Ultiboost Immune.

Karmichael Hunt is an Official Ambassador of Swisse Vitamins