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Nutrition Programs by Brendan Brazier

Meal Programs by Professional Ironman Triathlete/Best-Selling Author Brendan Brazier, January 11th, 2007

Light to moderate training meal plan

You'll notice that I eat far fewer calories than many people with a similar training schedule. Since mine are of a "high net gain", meaning they digest and assimilate easily, I get more total energy from my food and don't need to eat as much. This is a rough guide since I "graze" all day.

Monday

Breakfast: 1 cup Nature's Path cereal and soy or rice milk with 1 ½ cups of fruit of choice or 1 ½ cup of Toasted Apple cinnamon cereal and almond milk (recipes in Thrive) with ½ cup fruit of choice (usually mango)

Snack: Vega Bar + 500ml of coconut water from young coconut

Lunch: Vega fruit dip (slices of apple, banana, orange) 1/3 serving Natural Vega, 1/3 serving Chocolate Vega, ½ tbsp hemp seeds. Mix Vega and hemp seeds together, dip fruit in and eat.

Snack: 1 65 gram Rejuvenator Brownie (recipe in Thrive). Plus 1 banana

Dinner: 3 cup mixed greens, with ½ cup broccoli, ¼ chick peas, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive).and dulse strips. Plus the meat of a young coconut.

Snack: 1 apple, 1/3 serving of Vega with ½ cup cold water.

Total calories: 2400

Carb/Protein/Fat % - 43/28/29


Tuesday

Breakfast: ½ serving Chocolate Vega blended with ½ a pear, ½ a banana and ¼ cup soaked almonds. Blend with about 450 ml of cold water.

Snack: Vega Bar

Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive). Plus 1 banana

Snack: 1 banana and ¼ cup walnuts or 2 x 50 gram home made Bars (recipe in Thrive)
Dinner: Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. *for best results stir-fry with coconut oil.
Snack: ½ serving of Vega with roughly 190ml of water

Total calories: 2300

Carb/Protein/Fat % - 40/30/30


Wednesday

Breakfast: ½ serving Natural Vega blended with ½ pear, ½ banana, 1 tbsp fresh ginger root. Blend with about 450 ml of cold water.

Snack: Vega Bar or ¾ cup Optimum Rebound Nature's Path cereal

Lunch: spinach with other mixed greens, ¼ cup soaked almonds, hemp oil and balsamic vinegar.

Snack: 1 Mango ¼ cup pecans or 1 65 gram Rejuvenator Brownie (recipe in Thrive)

Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu. or 2 cups of Coconut Lime Curry (recipe in Thrive)

Snack: ½ serving of Vega with roughly 190ml cold water

Total calories: 2200

Carb/Protein/Fat % - 42/29/29


Thursday

Breakfast: 1 serving of Vega with 375ml cold water

Snack: ¾ cup cooked brown rice with ½ an avocado mixed with sea salt and lemon juice dressing.

Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive).

Snack: 1 papaya, ¼ cup walnuts or 2 50 gram bar (recipe in Thrive) and yerba mate tea

Dinner: Avocado and tomato sandwich - 2 slices of sprouted bread, ½ avocado 1 tomato sliced, ½ cup mixed greens, ¼ tsp chilly powder, 1 tsp salad dressing

Snack: 1 Apple with ¼ cup soaked almonds

Total calories: 2300

Carb/Protein/Fat % - 42/28/30


Friday

Breakfast: ¾ cup Nature's Path cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 ¼ cups Toasted Ginger Pear cereal with almond milk, soy milk, rice milk or slightly watered down Natural Vega (recipe in Thrive)

Snack: Vega Bar
Lunch: ¼ cup soaked lentils, 1 whole wheat pita ,1 Romaine lettuce leaf, 2 slices tomato,1/4cup alfalfa sprouts, 10 medium baby carrots ,1tsp oil & vinegar salad dressing , 250mL yerba mate tea or Sesame miso soup and yerba mate tea (recipe in Thrive)
Snack: 1 serving of Vega with 375ml cold water or 1 large Fuji apple and ¼ cup walnuts or 1 cup of Vega energy pudding (recipe in Thrive)

Dinner: 3 cup mixed greens, ½ a grated beet, ¼ cup soaked red lentils, ¼ cup soaked almonds and ½ tbsp, hemp oil mixed with 1 tbsp balsamic vinegar or yerba mate salad dressing (recipe in Thrive). Plus ¾ cup amaranth with ½ an avocado with sea salt and lemon juice dressing.

*Add 1 tsp of hemp protein powder if desired.

Snack: 1 Orange and ¼ cup soaked pumpkin seeds. (Pumpkin seeds are high in iron; it will be better absorbed when combined with the vitamin 'C' from the orange)

Total calories: 2400

Carb/Protein/Fat % - 43/28/29


Saturday

Breakfast: 1 serving of Vega with 375ml of water or Vega Stamina Cereal (Recipe in Thrive)

Snack: Vega Bar + 500ml of coconut water from young coconut

Lunch: 3 cups mixed greens, with grated carrot root, ¼ cup soaked green lentils and ginger papaya salad dressing. Plus a banana

Snack: 3 dates with hemp seed butter or1 65 gram Rejuvenator Brownie (recipe in Thrive). Plus the meat of a young coconut.

Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu or 2 cups of Coconut Lime Curry (recipe in Thrive)

Snack: 1 banana or 1 50 gram Vega bar (recipe in Thrive)

Total calories: 2200

Carb/Protein/Fat % - 42/30/28


Sunday

Breakfast: ½ serving of Natural Vega with ½ an orange, ½ a banana, spice, and soaked pumpkin seeds. Blend with cold water, about 400ml or blend with the water from a young coconut. Or Nature's Path cereal.

Snack: Vega Bar

Lunch: 3 cups mixed greens, with grated carrot, ¼ cup soaked green lentils, ½ cup bean sprouts and ginger papaya salad dressing. Plus two apples

Snack: 1 banana ¼ cup soaked almonds or 1 cup of Chocolate Recovery Pudding (recipe in Thrive)

Dinner: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive). Plus the meat of a young coconut.

Snack: 1/3 serving of Chocolate Vega (dry powder), ½ tbsp dried coconut and a banana. Mix the Vega and the coconut together, dip the banana in and eat!

Total calories: 2400

Carb/Protein/Fat % - 39/32/29