Female Athlete Lean Body Menu

19 Jun 2018 no comments emily vasey Categories healthTags , , ,

Female Athlete Lean Body Menu

Last week I posted about a basic female weight loss menu. This week’s suggested menu is for our fabulous female athlete clients that are looking to get a little leaner for summer, but not have your performance suffer while training. This menu is written to provide a little leeway, for your pre or post workout shake and some additional healthy fats too (see the suggested add-ons below.) Please feel free to eat the meals in any order or combination that you see fit. It is always best to have protein and carbs (a min of 15g each) pre and post workout to maximize energy and muscle synthesis.


Holistic Nutritionist & Creator of Authentic Meals

Breakfast $6
Cauli Breakfast Bowl
Nutrition: 17g protein, 14g carbs, 6g fat

Snack $4 (4 servings per order)
Almond Butter Granola Bars
5g protein, 13g carbs, 12g fat

Lunch $10
Korean Turkey Bowl
37g protein 24g carbs, 9g fat

Snack $5 (5 servings per order)
Banana Bread Muffins
5g protein, 17g carbs, 14g fat

Dinner $11
Chicken Carnitas with Cabbage Slaw
32g protein, 33g carbs, 3g fat

1. Post workout Shake- Try the Blueberry Muffin recipe below!
2. As many low-starch green veggies and greens as you want!
3. 2oz Avocado at Dinner

Meal Nutrition: 104p, 101g carbs, 44g fat 1216 calories
With Suggested Add-ons: 136g protein, 136g carbs, 59g fat = 1619 Calories

2oz Avocado
Nutrition: 1g protein 5g carbs, 8g fat

Blueberry Muffin Post Workout Shake

1 scoop vanilla protein powder
2 cup unsweetened vanilla cashew milk
1 tsp ground flaxseed
1 cup frozen blueberries
85g frozen cauliflower
2 tsp no calorie sweetener (try stevia or monk fruit!)
Nutrition (depends on protein you use): 31g protein, 30g carbs, 7g fat

Recipe is from Carmen’s Nutrition Coaching Programs

Please know that the nutrition recommendations listed here based on a female athlete of approximately 30 years of age, 130lbs, training approximately 5 days a week. For more personalized information on macros and what to order, please email me at [email protected] This post is also not intended to provide any medical advice.

Stop Feeling Like Shit. Eat Real Food. Live Authentic.