1 Day Meal Plan – 10 000 Calorie Athlete

Smoothie:  2281 cal

• 2 avocado 640 cal
• 4 tbsp hemp hearts 680 cal
• 4 tbsp chia seeds 280 cal
• 1 cup of cashews 533 cal
• 1 tbsp chlorella 58 cal
• 1 tbsp spirulina 45 cal
• 250ml coconut water 45 cal

 

Breakfast:  1938 cal

• 1 cup cooked steel-cut oats 222 cal
• 1 tbsp coconut oil 117 cal
• 1 tbsp hemp hearts 170 cal
• 1 cup berries 85 cal
• 150g almond yogurt 180 cal
• 1 tbsp ground flax 36 cal
• 4 dates 1128 cal

 

Hydration: replenish electrolytes and amino acids – 283 cal

• a pinch of pink salt
• 1 banana 105 cal
• 1 tbsp coconut oil 117 cal
• 250ml coconut water 45 cal
• 1 cucumber 16 cal

 

Snack 1:  1482 cal

• 100 grams coconut flesh 354 cal
• 4 dates 1128 cal

Lunch: 2 Burritos  1914 cal

• 2 whole grain burrito shells 580 cal
• ¼ cup refried beans 85 cal
• ½ cup black beans 312 cal
• 1 avocado 322 cal
• 1 tomato 20 cal
• 1 cup cooked red lentils 230 cal
• ½ cup brown rice 108 cal
• 2 tbsp cashew sour cream 217 cal
• Cilantro, bell peppers, green onions … 40 cal

 

Snack 2:  282

• 1 cup apple 94 cal
• 2 tbsp peanut butter 188 cal

 

Supper:  1852 cal OR 1925 cal OR 1854 cal

• Spinach
• Turmeric & black pepper
• (any other vegetables you like)
• 2 cloves garlic 9 cal
• 100 grams chickpeas 364 cal
• 1 cup chopped roasted sweet potato 116 cal
• 1 cup cashews 533 cal
• ½ cup chopped onion 46 cal
• 2 tbsp nutritional yeast 120 cal
• 1 cup cooked kidney beans 225 cal
• OR 1 cup cooked soybeans 298 cal
• OR 1 cup cooked black beans 227 cal
• 1 cup cooked brown rice 216 cal
• 50g pumpkin seeds 223 cal

 

Daily Caloric Intake: 10,032 OR 10,105 cal OR 10,034 cal