Dorian Meal Ideas

On Saturday, 8 April you are running the first ever obstacle run with obstacles by the beach and in the sea and you want to better prepare for this challenge.

These three weeks leading to Dorians Coastal Challenge powered by Hellenic Bank, make sure that every day contains food and snacks high in carbohydrates, moderate in protein and low in fat. Here are few Dorian Meal Ideas that meet that bill.

 

Ideas for Breakfast

  • 2 – 4 scrambled eggs (maximum 2 yolks) with 1 piece multi-grain toast
  • 1 cup porridge oats or cereal with skimmed or semi-skimmed milk or low fat or fat-free yogurt.

And

  • 1 apple or 1 orange or 2 handfuls of grapes
  • Coffee or tea

Ideas for Snacks

  • Fresh fruit
  • Handful of almonds, cashews or peanuts 
  • Handful of mixed sunflower and sesame seeds
  • 2 rice cakes with tuna or salmon
  • Milkshake made with skimmed milk, fresh fruit and low-fat yoghurt
  • Low-fat, fat-free yogurt or low-fat cottage cheese with: fresh fruit (apple, orange, pear or berries) or handful of almonds, cashews or peanuts.

Ideas for Lunch

  • Tuna sandwich (150g tuna, 2 slices multi-grain bread) or roasted sliced turkey or chicken breast sandwich (100g turkey or chicken, 2 slices multi-grain bread)
  • Green salad with 1 tablespoon olive oil + 1 tomato or 1 cup fresh baby carrots, peas, broccoli, asparagus or other vegetables

Or

  • 100-150g grilled chicken or turkey breast or pork or beef
  • ½ cup brown rice or 1 cup brown pasta or 1cup potato or sweet potato
  • Green salad with 1 tablespoon olive oil + 1 tomato or 1 cup fresh baby carrots, peas, broccoli, asparagus or other vegetables

Ideas for Dinner

  • 100-150g skinless chicken or turkey breast
  • Green vegetables (steamed or boiled) or 1 cup lentil soup with 2 celery sticks
  • 75g fat free yogurt

Or

  • 150-200g salmon or tuna or cod fish 
  • Green vegetables (steamed or boiled) or 1 cup lentil soup with 2 celery sticks

Ideas for Supper or Pre-bed Meal

  • Low-fat, fat-free yogurt or low-fat cottage cheese with: 5-10 almonds, brazil nuts, hazelnuts, macadamia nuts or peanuts

Or

  • 1 cup skimmed or semi-skimmed milk: 5-10 almonds, brazil nuts, hazelnuts, macadamia nuts or peanuts