Build the final meal around three things
- Protein: use a substantial serving so the meal is satisfying.
- Carbohydrate: include enough to support training and total energy needs.
- Comfort: avoid making the meal so large or greasy that it interferes with sleep or reflux.
Simple examples
Eggs + potato
Eggs or egg whites, a cooked potato and fruit.
Yogurt + oats
Greek yogurt, oats and banana.
Chicken bowl
Chicken, rice and cooked vegetables.
