Healthy diet plan for weight loss Fast

Breakfast Recipes
Lunch Recipes
Dinner Recipes
Snack Recipes

RIDE-SPECIFIC FUELING GUIDELINES

Preride Snack for Hard Days (30 minutes preride): 1 banana drizzled with 1 teaspoon honey

Endurance Rides (90 minutes or longer): Aim for a total of 70 grams of carbohydrate per hour (280 calories) in the form of a 5 to 8 percent electrolyte sports drink and food.

Examples:
Eload Endurance Formula Drink (1 serving = 110 calories) + 1 banana + 2 Fig Newtons squares OR Secret Drink Mix (1 serving = 80 calories) + 1 5-oz. cooked potato + 1/4 cup raisins (or 2 dates)

Easy Days: Drink a low-calorie electrolyte beverage, such as nuun or Elete Hydration, on the bike

BREAKFASTS

Banana-Berry Smoothie
1 whole banana
1 cup organic unsweetened rice milk
2 cups strawberries, fresh or frozen
1 cup 0% Greek yogurt
1/2 cup dry oats
2 Tbsp fresh ground flax meal
Blend ingredients until smooth.

Coconut Quinoa Yogurt Bowl
1 cup cooked quinoa
1 banana, sliced
1/2 cup 0% Greek yogurt
1/4 cup coconut, raw and unsweetened
1 cup berries, fresh or frozen

Nutty Oatmeal Bowl
1 cup cooked oatmeal
1 1/2 cups berries, fresh or frozen
1 banana, chopped
1 Tbsp almond butter
1/2 cup 0% Greek yogurt

Fruity Quinoa Bowl
1 cup cooked quinoa
1 1/2 cups berries, fresh or frozen
1/2 cup 0% Greek yogurt
1 banana
1 Tbsp tahini

Maple Berry Kamut
1 cup cooked kamut
1 cup berries, fresh or frozen
1/2 cup 0% Greek yogurt
1 Tbsp 100% percent maple syrup
2 Tbsp fresh ground flax meal

Eggs and Whole-Grain Toast
2 slices whole-grain bread, toasted
2 eggs, boiled or poached

LUNCHES

Chicken Primavera Rice Bowl

1 1/2 cups long-grain brown rice, cooked 1 cup broccoli, steamed
1 cup diced carrots, steamed
4 oz. grilled or roasted chicken breast, sliced
Toss ingredients together. Season with salt, pepper, and favorite herbs to taste. Makes one serving.

Grilled Chicken on Whole-Grain Bread
4 oz. grilled chicken breast or tofu, sliced
2 slices whole-grain bread
1 cup fresh spinach, uncooked
Mustard to taste
Serve with:
1 cup carrots or other fresh vegetable
2 Tbsp hummus
Makes one sandwich.

Smoked Salmon Bowl
1 cup cooked long-grain brown rice or quinoa
2 cups mixed vegetables, steamed, fresh or frozen
1 Tbsp pesto
4 oz. smoked salmon
Toss ingredients together. Season with salt, pepper, and favorite herbs to taste. Makes one serving.

Savory Sandwich Wrap
1 large whole-wheat wrap
2 slices roasted turkey or 1/3 can of tuna or 2 oz. chicken
1/2 avocado
4 slices fresh tomato