Gluten-Free Marathon Meal Plan: Monday

Breakfast (600-700 calories)

* Oatmeal with berries and nuts (1 cup cooked oatmeal, 1/2 cup berries, 1/4 cup nuts)
* Gluten-free toast with peanut butter and banana (2 slices gluten-free toast, 2 tablespoons peanut butter, 1 banana)
* Smoothie made with almond milk, fruit, and spinach (1 cup almond milk, 1/2 cup fruit, 1/2 cup spinach)

Lunch (400-500 calories)

* Salad with grilled chicken, quinoa, and vegetables (1 cup salad greens, 1/2 cup grilled chicken, 1/2 cup cooked quinoa, 1/2 cup vegetables)
* Gluten-free sandwich with hummus, vegetables, and sprouts (2 slices gluten-free bread, 1/4 cup hummus, 1/2 cup vegetables, 1/4 cup sprouts)
* Leftover gluten-free pasta with marinara sauce (1 cup cooked pasta, 1/2 cup marinara sauce)

Dinner (600-700 calories)

* Grilled salmon with roasted vegetables (4 ounces grilled salmon, 1 cup roasted vegetables)
* Gluten-free chicken stir-fry with brown rice (1 cup cooked brown rice, 1 cup vegetables, 4 ounces cooked chicken)
* Lentil soup with gluten-free bread (1 bowl lentil soup, 2 slices gluten-free bread)

Snacks (100-150 calories each)

* Apple with peanut butter
* Banana with almond butter
* Gluten-free granola bar
* Rice cakes with hummus

Tips:

* Focus on consuming complex carbohydrates, lean protein, and healthy fats.
* Hydrate well throughout the day.
* Choose foods that are easy to digest and energy-rich.
* Avoid processed foods, sugary drinks, and excessive amounts of caffeine.
* Listen to your body and adjust your calorie intake as needed.
* Consult with a registered dietitian or healthcare professional for personalized advice.