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