FREE IRONMAN® Triathlete 7 Day Meal Plan

7 Day Meal Plan for Triathletes

Reach your race-weight goals and take the guesswork out of fuelling with this smart seven-day meal menu.
As a triathlete, you probably spend a big part of your time planning (and anticipating!) your next meal or snack. Having a food plan that is time-efficient and can healthfully satiate your appetite is key. This seven-day plan takes the guesswork out of mealtime and can help you happily eat your way to an ideal race weight.

The Meal Plan

This seven-day plan is designed for one person, but it’s easy to adjust to the number of people eating. Meals were envisioned with leftovers in mind to save you time and money on ingredients for successive meals. The portions can vary from person to person but are estimated for someone who is about 60 to 73 kgs. The idea behind this meal plan is to fill you up with large portions of seasonal produce, making that at least half your plate in most cases. The other half is made up of protein and carbohydrates. If you need larger portions, try adding more produce or protein first, and if you need less, take away small amounts of the carbohydrates and/or protein.

This meal plan is designed for an average-size athlete. Your actual needs will vary based on your size, experience level, any allergies or special dietary needs and race plans; consult a dietitian for optimal results.

This meal plan is best viewed via our FREE App. Please get in touch if you would like access to the App which includes videos, full recipes and more.