Diet for runners

Day 8:
Breakfast (AA)
Morning Baked Apple
1 medium apple. Core apple and split skin around middle with knife. Place in microwave dish, add 1 Tbsp water to dish, cover with plastic wrap and microwave on high for 4-5 minutes.
Fill apple cavity with fat-free cottage cheese and a few raisins and season with cinnamon if desired.

Lunch (C)
½ cup pink salmon in pouch (e.g. John West). Mix in 2 tsp reduced fat mayonnaise mixed with a bit of water. Serve over 1 ½ cups hearts of Romaine lettuce along with 40g roasted red pepper strips and ½ cup drained artichoke hearts.
1 cup fresh mixed fruit

Dinner (G)
Stuffed Peppers:
Core 2 large green or yellow bell peppers. Make mixture of 115 g lean chicken mince, 2 Tbsp white rice and enough tomato and onion mix to just moisten the meat. Season with garlic powder and shake of black pepper. Stuff pepper cavities. Bake at 180 degrees Celsius for about an hour. Pour additional tomato and onion mix over peppers in last 15 minutes of cooking or if peppers look dry.
1 cup steamed carrots
Large salad

Day 9:
Breakfast (B)
Veggie Scrambler:
Spray non-stick pan with olive or canola cooking spray. Add 1 small diced baby marrow, ¼ cup chopped mushrooms, 2 chopped spring onions. Cook until softened. Add 3 lightly beaten egg whites and ¼ cup diced lean ham, plus a dash of black pepper. Stir continually for several minutes until the eggs cook, then add a sprinkle of grated low-fat cheese of your choice.
Serve with a wedge of sweet melon.

Lunch (A)
175ml fat-free yoghurt, fruit flavoured
Mix in ½ cup low fat muesli and 1 tsp flaxseed
Small apple

Dinner (G)
Grilled Tuna:
Marinade: Combine 2 Tbsp extra virgin olive oil, 1 clove fresh minced garlic, ¼ c lemon juice, ½ c reduced sodium soy sauce, small amount of salt and pepper. Place marinade in zip lock bag. Marinate one 220g yellow fin tuna steak in bag for 30 minutes. Keep refrigerated and turn often.
Remove tuna, discard marinade and grill tuna for about 4 minutes per side until firm with slightly pink middle.
Cut 2 small baby marrow into lengthwise slices. Slightly brush with olive oil and grill until browned. Top with a shake of parmesan. Sprinkle with oregano and serve
Generous mixed raw veggie salad

Day 10:
Breakfast (A)
In non-stick pan coated with cooking spray, sauté 2 Tbsp chopped onion, ½ cup fresh mushrooms and ½ cut chopped red or green pepper. Mix and lightly beat 2 egg whites and one whole egg. Add to pan and scramble.
1 cup fresh mixed fruit

Lunch (E)
115g low fat cottage cheese mixed with 1 cup sliced peaches, fresh or canned in own juice, top with 7g chopped pecans, cinnamon and nutmeg sprinkle
4 celery stalks spread with 2 tsp peanut butter, dot with raisins

Dinner (D)
170g rotisserie cooked chicken breast, skin removed
10 steamed Brussels sprouts, dot with heart healthy spread (e.g. Flora Extra Light) and top with a shake of Parmesan
½ baked sweet potato mashed with a 100ml unsweetened applesauce (e.g. Woolworths or Goldcrest Apple Sauce)
Large green salad

Day 11:
Breakfast (A)
½ cup high fiber cereal (e.g. Bran Flakes or High Fibre Bran)
1 cup skim milk
1 banana

Lunch (E)
1 cup low-fat vegetable soup (or any soup that has about 200kJ/100ml)
2 cups mixed greens with ½ cup cubed avocado and 15g reduced-fat feta cheese, slice of red onion
4 thin crispbreads (e.g. ProVita or Finn Crisp)
Small bunch of red grapes (about 10)

Dinner (E)
120g monkfish (or yellow-fin tuna) topped with ½ cup chopped olives, tomato and onion and 2 tsp olive oil. Bake at 180 degrees Celsius for 30 minutes or until fish flakes easily with fork.
6 spears fresh steamed asparagus
½ cup chopped onion and ½ cup sliced mushrooms sautéed in 1 tsp olive oil until soft
Medium ear fresh corn on the cob, boiled until tender

Day 12:
Breakfast(A)
¾ cup whole grain cereal (e.g. All Bran or Vital High-Fibre Muesli)
1 cup fresh raspberries
1 cup skim milk

Lunch (C)
1 cup low-fat vegetable soup (or any soup that has about 200kJ/100ml)
2 cups mixed vegetable salad
¼ cup reduced fat mild cheddar cheese
½ cup mandarin or other orange segments

Dinner (G)
1 ½ cups Chicken Chili with Black Beans:
Coat a pot with non-stick spray and warm it over medium-high heat for 1 minute. Add 340g boneless, skinless chicken breasts, cubed chicken and 2 cloves garlic, minced and saute until chicken is lightly browned, about 3 minutes. Add 2 cans (400g) chopped tomatoes, 1 1/2 cups cooked red kidney beans, 1 cup coarsely chopped onions coarsely chopped , 1 cup sliced celery, 1 cup diced sweet green peppers, 1 seeded, chopped jalapeno pepper, 4 tsps mild chilli powder, and ½ tsp dried oregano. Bring to a boil. Reduce heat to low. Cover and simmer, stirring occasionally, for 15 minutes. Add 225g summer squash, like patty pans or baby marrows, halved lengthwise and cut into 1cm slices squash. Cover and simmer, stirring occasionally, until squash is tender, about 10 minutes (Serves 5).
1 cup each cut-up sweet melon, spanspek and watermelon
1 cup steamed snow peas with dash low sodium soy sauce and sprinkle of sesame seeds
½ cup cooked long grain brown rice

Day 13:
Super Convenience Day!

Breakfast (A)
Kauai Fruit Salad with honey, muesli and yoghurt
Other choices: Kauai Scrambled Egg on Toast without butter, Kauai Pacific Passion Smoothie, Kauia Yogaberry Smoothie, Kauai Strawberry Stinger Smoothie

Lunch (D)
Nando’s Large Chicken Salad no dressing
Other choices: Kauai Thai Chicken Salad without dressing, Kauai Eden Salad no dressing

Dinner (E)
Kauai Salmon Wrap
Other choices: KFC Grilled Sweet Chilli Twister, Nando’s Chicken Pita, Nando’s Vegetarian Burger or any Ready-Meal with less than 2100 kilojoules

Day 14:
Breakfast (C)
Breakfast Smoothie:
In a blender, combine 2 cups ice cubes, 1 cup skim milk, 1 cup plain fat-free yoghurt,1 cup frozen blueberries and ¾ small banana. Add a dash each of cinnamon and nutmeg. Process until smooth.

Lunch (A)
Combine ½ cup haricot beans with 1 cup stewed tomatoes, ½ cup canned corn kernels, 3 Tbsp sweet onion chopped fine, 1 Tbsp chopped fresh coriander, juice of ½ lime, ½ yellow bell pepper chopped, chili powder to taste
Serve over large salad of mixed greens

Dinner (G)
Peach Chicken:
115g boneless, skinless chicken breast, dipped in 1/3 can of low fat evaporated milk, then rolled in corn flake crumbs. Spray shallow pan with cooking spray. Bake for 1 hour at 180 degrees Celsius. At last 15 minutes, pour ½ cup of sliced canned peaches plus some of the syrup over chicken.
Sauté 10-15 green beans and ½ cup mushrooms in 2 tsp olive oil
Large salad