Prompt: 7-Day Meal Plan for 42-year-old Beginner Female Triathlete (160 lbs) Focused on Performance and Fat Loss.
Training 1 hour everyday.
Food restrictions: Eggs, mammal meat. Fish and Poultry okay.
Leftovers okay. Easy recipes detailed down to the gram.
Estimated Weekly Budget: $80 (Chattanooga, TN prices considered).
Easy recipes detailed down to the gram.
Create grocery list at the end.
7-Day Meal Plan for 42-Year-Old Beginner Female Triathlete
Daily Caloric Target: ~1,800–2,000 kcal (Balanced Macronutrients: ~40% carbs, ~30% protein, ~30% fats)
Day 1
Breakfast (Greek Yogurt & Berry Bowl)
- 150g plain non-fat Greek yogurt
- 80g fresh blueberries
- 20g chia seeds
- 10g honey
Nutrition: ~250 kcal, 28g carbs, 18g protein, 5g fat
Snack (Almond Butter Rice Cakes)
- 2 plain rice cakes (14g each)
- 15g almond butter
Nutrition: ~180 kcal, 16g carbs, 4g protein, 10g fat
Lunch (Grilled Chicken Salad)
- 120g grilled chicken breast
- 100g mixed greens
- 50g cherry tomatoes
- 50g cucumber
- 10g olive oil + 10g balsamic vinegar
Nutrition: ~290 kcal, 12g carbs, 30g protein, 12g fat
Snack (Protein Smoothie)
- 200ml unsweetened almond milk
- 1 scoop (30g) vanilla protein powder
- 50g frozen spinach
- 50g frozen mango
Nutrition: ~180 kcal, 11g carbs, 25g protein, 3g fat
Dinner (Baked Salmon with Quinoa and Veggies)
- 120g salmon fillet
- 80g cooked quinoa
- 100g steamed broccoli
- 10g olive oil (for cooking)
Nutrition: ~400 kcal, 28g carbs, 35g protein, 15g fat
Total for Day 1: ~1,300 kcal (Adjust portions for additional snacks to meet caloric goals)
Day 2
Breakfast (Oatmeal with Peanut Butter and Banana)
- 40g rolled oats
- 150ml unsweetened almond milk
- 50g sliced banana
- 10g natural peanut butter
Nutrition: ~250 kcal, 32g carbs, 8g protein, 8g fat
Snack (Carrot Sticks with Hummus)
- 100g carrot sticks
- 30g hummus
Nutrition: ~130 kcal, 12g carbs, 3g protein, 8g fat
Lunch (Grilled Turkey Wrap)
- 100g grilled turkey breast
- 1 medium whole-wheat tortilla (40g)
- 50g spinach
- 20g avocado slices
Nutrition: ~300 kcal, 22g carbs, 28g protein, 10g fat
Snack (Cottage Cheese with Pineapple)
- 100g low-fat cottage cheese
- 50g fresh pineapple chunks
Nutrition: ~120 kcal, 10g carbs, 12g protein, 3g fat
Dinner (Shrimp Stir-Fry with Brown Rice)
- 120g cooked shrimp
- 80g cooked brown rice
- 100g stir-fry vegetables (zucchini, bell peppers, onion)
- 10g soy sauce
- 10g sesame oil (cooking)
Nutrition: ~400 kcal, 35g carbs, 30g protein, 12g fat
Total for Day 2: ~1,300 kcal (Adjust portions for additional snacks to meet caloric goals)
Day 3
Breakfast (Smoothie Bowl)
- 150ml unsweetened almond milk
- 30g vanilla protein powder
- 50g frozen mixed berries
- 10g almond butter
- 20g granola (topping)
Nutrition: ~250 kcal, 20g carbs, 25g protein, 8g fat
Snack (Trail Mix)
- 10g almonds
- 10g dried cranberries
Nutrition: ~100 kcal, 9g carbs, 3g protein, 6g fat
Lunch (Grilled Chicken and Sweet Potato)
- 120g grilled chicken breast
- 100g roasted sweet potato
- 50g steamed asparagus
Nutrition: ~280 kcal, 22g carbs, 30g protein, 5g fat
Snack (Greek Yogurt & Honey)
- 150g plain non-fat Greek yogurt
- 10g honey
Nutrition: ~100 kcal, 13g carbs, 10g protein, 0g fat
Dinner (Tilapia Tacos)
- 120g grilled tilapia
- 2 small corn tortillas (30g each)
- 50g shredded cabbage
- 10g lime juice
- 10g salsa
Nutrition: ~320 kcal, 28g carbs, 30g protein, 8g fat
Total for Day 3: ~1,200 kcal (Adjust portions for additional snacks to meet caloric goals)
Days 4–7
Rotate meals from Days 1–3 to keep variety while maintaining similar macronutrient targets.
Grocery List
Proteins
- 1kg chicken breast
- 400g salmon fillet
- 500g shrimp (frozen or fresh)
- 400g turkey breast
- 200g tilapia
- 7 scoops (210g) vanilla protein powder
- 700g plain non-fat Greek yogurt
- 300g low-fat cottage cheese
Carbohydrates
- 1kg cooked quinoa
- 500g cooked brown rice
- 400g rolled oats
- 1 pack whole-wheat tortillas (200g)
- 1 pack rice cakes (plain)
Fruits & Vegetables
- 700g fresh blueberries
- 200g fresh pineapple chunks
- 200g frozen mixed berries
- 500g bananas
- 500g sweet potatoes
- 300g spinach (fresh or frozen)
- 300g broccoli
- 300g zucchini
- 300g bell peppers
- 200g cherry tomatoes
- 200g cucumber
- 300g shredded cabbage
- 200g carrots
- 200g asparagus
- 50g fresh mango
Fats & Oils
- 100g almond butter
- 50g natural peanut butter
- 150ml olive oil
- 50ml sesame oil
Other
- 100g granola
- 50g chia seeds
- 1 bottle soy sauce
- 1 bottle balsamic vinegar
- 1 jar hummus
- 100g dried cranberries
- 100g almonds