Here is a 14-day meal plan tailored to your goals of weight maintenance and optimal
nutrition for endurance training, considering your food preferences, gluten
intolerance, and mild lactose intolerance:
Week 1:
Day 1
Breakfast: Tamago kake gohan (Japanese-style rice with raw egg)
Lunch: Soba noodle salad with edamame, carrots, cucumber, ginger dressing
Dinner: Spicy shrimp fra diavolo over gluten-free pasta
Snacks: Rice crackers with nori, clementine oranges
Post-Workout: Banana with almond butter
Day 2
Breakfast: Gluten-free avocado toast with smoked salmon, capers, red onion
Lunch: Curried chickpea wrap with spinach in gluten-free tortilla
Dinner: Chicken tikka masala with basmati rice and roasted cauliflower
Snacks: Mango lassi smoothie, trail mix with dried mango and cashews
Post-Workout: Tart cherry juice, hard-boiled egg
Day 3
Breakfast: Quinoa breakfast bowl with berries, chia seeds, coconut milk
Lunch: Caprese salad with gluten-free baguette, balsamic reduction
Dinner: Miso-glazed cod with stir-fried bok choy and brown rice
Snacks: Seaweed snacks, pineapple chunks
Post-Workout: Chocolate soy milk, rice cakes with sunflower seed butter
Day 4
Breakfast: Masala dosa (Indian lentil and rice crepe) with coconut chutney
Lunch: Sushi bowl with sushi-grade tuna, avocado, cucumber, pickled ginger
Dinner: Pesto baked chicken with roasted cherry tomatoes, gluten-free penne
Snacks: Chia seed pudding with mango puree, baby carrots and hummus
Post-Workout: Coconut water, turkey and avocado roll-ups
Day 5
Breakfast: Sweet potato hash with poached eggs and spinach
Lunch: Spicy tuna poke bowl with brown rice, seaweed salad, edamame
Dinner: Palak paneer with basmati rice, gluten-free naan
Snacks: Dried seaweed, honey crisp apple slices
Post-Workout: Greek yogurt with berries and gluten-free granola
Day 6
Breakfast: Gluten-free waffles with almond butter and sliced banana
Lunch: Grilled shrimp skewers with quinoa tabbouleh salad
Dinner: Spaghetti squash with turkey meatballs and spicy arrabbiata sauce
Snacks: Roasted chickpeas, watermelon chunks
Post-Workout: Tofu, berry and spinach smoothie
Day 7
Breakfast: Japanese omelet (tamagoyaki) with miso soup, rice
Lunch: Chopped Italian salad with salami, mozzarella, chickpeas, red wine
vinaigrette
Dinner: Tandoori salmon with cucumber raita, lemon rice
Snacks: Edamame, clementines
Post-Workout: Almond milk latte, rice cakes with almond butter
Week 2:
Day 8
Breakfast: Gluten-free bagel with vegan cream cheese, smoked salmon, capers
Lunch: Spicy Thai basil chicken with jasmine rice
Dinner: Shrimp scampi with gluten-free linguine, roasted broccoli
Snacks: Dates stuffed with almond butter, snap peas with hummus
Post-Workout: Papaya, lime and chia smoothie
Day 9
Breakfast: Coconut chia seed pudding with mango and passion fruit
Lunch: Sashimi salad with mixed greens, avocado, ponzu dressing
Dinner: Vegetable biryani with cashews and golden raisins
Snacks: Gluten-free pretzels, cantaloupe
Post-Workout: Onigiri (Japanese rice balls) with grilled chicken
Day 10
Breakfast: Huevos rancheros with corn tortillas, black beans, salsa
Lunch: Caprese sandwich on gluten-free bread with pesto, mozzarella, tomato, basil
Dinner: Thai red curry with tofu, bamboo shoots, basil, jasmine rice
Snacks: Rice crackers with smashed avocado, kiwi slices
Post-Workout: Mango lassi smoothie
Day 11
Breakfast: Gluten-free banana pancakes with almond butter and pure maple syrup
Lunch: Niçoise salad with seared tuna, green beans, olives, potatoes, hard-boiled
egg
Dinner: Chicken cacciatore with polenta and roasted zucchini
Snacks: Applesauce, gluten-free gingersnaps
Post-Workout: Cottage cheese with pineapple, chia seeds, and honey
Day 12
Breakfast: Shakshuka (eggs poached in spicy tomato sauce) with gluten-free pita
Lunch: Teriyaki salmon sushi burrito with nori, cucumber, avocado, pickled ginger
Dinner: Coconut curry lentils with basmati rice and wilted spinach
Snacks: Dried mango, cashews
Post-Workout: Taro bubble tea with boba and almond milk
Day 13
Breakfast: Breakfast tacos with scrambled eggs, turkey chorizo, avocado, corn
tortillas
Lunch: Fattoush salad with gluten-free pita chips, tomatoes, cucumber, sumac
dressing
Dinner: Pineapple fried rice with cashews, peas, carrots, tamari sauce
Snacks: Honeydew melon, turkey jerky
Post-Workout: Banana sushi (banana wrapped in rice, seaweed, nut butter)
Day 14
Breakfast: Overnight oats with oat milk, blueberries, pecans, maple syrup
Lunch: Curry chicken salad with apples, raisins, rice crackers
Dinner: Eggplant parmesan with gluten-free breadcrumbs and marinara sauce
Snacks: Freeze-dried strawberries, pistachios
Post-Workout: Edamame hummus with rice crackers
In addition to this meal plan:
- Drink plenty of fluids, especially water and electrolyte drinks
- Aim for a variety of colorful fruits and veggies daily
- Focus on whole foods and minimize processed items
- Incorporate fermented foods like kimchi, sauerkraut, kefir for gut health
- Consider taking lactase enzyme supplement before dairy if needed
- Practice intuitive eating, honoring hunger and fullness cues
- Allow for flexibility and enjoy treats in moderation
- Prioritize 7-9 hours of quality sleep each night
- Manage stress with meditation, deep breathing, yoga