Gluten-Free Marathon Meal Plan: Thursday

Breakfast:

* 1 cup gluten-free oatmeal with 1/4 cup berries, 1/8 cup nuts, and 1 tablespoon chia seeds
* 2 hard-boiled eggs
* 1 slice gluten-free toast with 1 tablespoon almond butter

Lunch:

* Salad with 3 cups mixed greens, 1/2 cup grilled chicken, 1/2 cup quinoa, 1/2 avocado, 1/4 cup red onion, and 1/4 cup feta cheese
* 2 rice cakes with 2 tablespoons hummus

Snack:

* 1 banana
* 10 almonds

Dinner:

* 4 ounces grilled salmon with roasted vegetables (e.g., carrots, broccoli, asparagus)
* 1 cup brown rice
* Side salad with 1 cup mixed greens, 1/2 cup cucumbers, 1/2 cup tomatoes, and 1 tablespoon olive oil and vinegar dressing

Evening Snack:

* 1 cup Greek yogurt with 1/4 cup berries
* 1 gluten-free granola bar

Tips:

* Stay hydrated throughout the day by drinking plenty of water.
* Choose whole, unprocessed foods.
* Read food labels carefully to ensure foods are gluten-free.
* Consider consulting with a registered dietitian for personalized advice.
* Adjust portion sizes as needed to meet your individual caloric needs.

Benefits of a Gluten-Free Marathon Meal Plan:

* Reduces inflammation
* Improves gastrointestinal health
* Enhances energy levels
* Supports muscle recovery
* Minimizes bloating and discomfort