3-Day Dairy-Free, Gluten Free Menu For Swimmers


Omg, you guys! I have finally found my way back to swimming after a 6-year hiatus. I used to swim competitively as a synchronized swimmer as a teenager, and when I was in high school, I swam for my school’s team. I let it go while I was in college and swapped it for running (which I love as well). However, I’ve missed the water and being a part of a swim team! I’m so glad to start swim practice today, but part of getting back into swimming is also changing my eating habits. I want to get back into shape, tone up, and just start eating super clean!

Since I switched to my dairy-free, gluten-free diet plan, I thought about how I could mold this to make a great diet for myself as a swimmer. I’ll probably need to eat more calories since I’ll be burning so much in the water and need to keep my energy up! I just want to make sure everything I eat is a smart choice, and I’m trying to stay away from carbs (or, at least balance them out with everything else, lol).

Here is a three-day sample menu that I am following for this week, in case you’re looking for some menu help as well!

Day 1

Breakfast: Coconut yogurt with papaya and agave (and a cup of coffee!)

Mid-morning snack: Salt and vinegar roasted chickpeas

Lunch: Baked chicken and steamed veggies (choose your fave, but stay away from starchy veggies like corn and potatoes)

Mid-afternoon snack: Hummus and celery

Post-workout snack: Handful of almonds

Dinner: Baked fish and steamed veggies w/ small amount of quinoa

Dessert: Piece of fruit

Med Coolman/Flickr

Day 2

Breakfast: Scrambled eggs with onions, peppers, and other veggies of choice and four turkey bacon strips (and coffee, of course!)

Mid-morning snack: Hummus and veggies

Lunch: Baked fish with steamed veggies

Mid-afternoon snack: A small Ziploc of Nooch popcorn (seriously delicious butter-free popcorn with wholesome ingredients)

Post-workout snack: Handful of tropical trail mix

Dinner: Lemon chicken and potatoes in foil

Dessert: Raspberry coconut yogurt with pomegranate seeds

Day 3

Breakfast: Peanut butter oatmeal

Mid-morning snack: Small handful of trail mix

Lunch: Baked chicken and pineapple fried rice

Mid-afternoon snack: Hummus and celery

Post-workout snack: Handful of nut mix

Dinner: Baked fish with steamed veggies

Dessert: Piece of fruit



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