Dorian Meal Ideas

On Saturday, 11 November you are running an obstacle course with 23 natural and man-made obstacles over 6 kilometer of varried terrain.

These few weeks leading to Dorians Challenge powered by Scaffolding Solutions, 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