Gluten-Free Marathon Meal Plan: Tuesday

Breakfast:

* Gluten-free oatmeal with berries and nuts (1 cup cooked oatmeal, 1/2 cup berries, 1/4 cup nuts)
* Gluten-free toast with avocado and egg (2 slices gluten-free toast, 1/2 avocado, 1 egg)
* Gluten-free yogurt with fruit and granola (1 cup gluten-free yogurt, 1/2 cup fruit, 1/4 cup granola)

Lunch:

* Salad with grilled chicken, quinoa, and vegetables (grilled chicken breast, 1 cup cooked quinoa, mixed vegetables, gluten-free dressing)
* Sandwich on gluten-free bread with lean protein, vegetables, and hummus (2 slices gluten-free bread, lean protein, vegetables, hummus)
* Leftover soup or stew (1 bowl gluten-free soup or stew)

Dinner:

* Grilled salmon with roasted broccoli and brown rice (4 ounces grilled salmon, 1 cup roasted broccoli, 1 cup cooked brown rice)
* Chicken stir-fry with gluten-free soy sauce (4 ounces chicken breast, 1 cup vegetables, 2 tablespoons gluten-free soy sauce)
* Lentil soup with gluten-free crackers (1 bowl lentil soup, 6 gluten-free crackers)

Snacks:

* Apple with peanut butter (1 apple, 2 tablespoons peanut butter)
* Gluten-free trail mix (1/4 cup nuts, 1/4 cup seeds, 1/4 cup dried fruit)
* Gluten-free granola bar (1 bar)

Hydration:

* Water throughout the day
* Sports drink or electrolyte solution during workouts

Tips:

* Choose whole, unprocessed foods whenever possible.
* Cook meals at home to control ingredients and avoid hidden gluten.
* Read food labels carefully to ensure foods are gluten-free.
* Stay hydrated by drinking plenty of fluids.
* Adjust portion sizes and calorie intake as needed to meet individual energy requirements.