Triathlon Meal Planning

4 Week-Day Meal Plans that are All About Moderation, Not Deprivation

Have you ever heard the saying, “Abs are made in the kitchen?” Well, that saying happens to be true. When it comes to a healthy lifestyle, the 80/20 rule is one to live by (where 80% is nutrition and 20% is exercise). During your training, whether it is for a triathlon, or to fit into a pair of jeans, ignoring your diet can bring your progress to a halt.

I’m excited to get into a schedule where I can manage my time throughout the day and week with work, nutrition, working out and adding Tri training on top of all of that. Currently, a typical day for me includes 5 small meals a day, sometimes 6 if I need a little snack or dessert. A healthy lifestyle is not about deprivation, it is all about balance and moderation.

Here are a few of my favorite week-day meal plans:

Day 1:

Meal Planning 1Wake Up: Tone it Up® Superfood Chocolate Breakfast Bowl 

Healthy Snack: Tone it Up® Berry Chia Pudding 

Lunch: The Protein Bar’s BBQ Bar-rito

Healthy Snack: Almonds

Evening Meal: Rock Bottom Brewery Salad


Day 2:

Meal Planning 2Wake Up: Tone it Up® Superfood Chocolate Breakfast Bowl

Lunch: Mediterranean Salad with Chicken

Healthy Snack: Cashews

Evening Meal: Chili Lime Shrimp Tacos

Something Sweet: Dark Chocolate


Day 3: 

Meal Planning 3Wake Up: Blueberry Protein Muffins, Strawberries, and Almond Milk

Healthy Snack: Banana and Peanut Butter

Lunch: Tone it Up® Root-Down Apple Up Salad with Honey Mustard Dressing

Healthy Snack: Tone it Up® Berry Chia Pudding

Evening Meal: Yogurt with Granola and Raisins


Day 4:

Meal Planning 4Wake Up: Protein Pancake

Healthy Snack: Grapefruit

Lunch: Chicken, Spinach, and Veggies

Healthy Snack: Hummus, Carrots, and a Clif Bar

Evening Meal: Yogurt, half a banana, cinnamon


I follow the Tone it Up® Nutrition Plan, so many of my meals are made with recipes from their program. If you are the type of person that likes a blue-print of what you should be eating for your personal fitness goals, this could be an awesome option for you. But, remember, it is all about moderation and balance! If you have the drive, you can do this on your own!