This meal plan is designed to boost strength, endurance, and recovery, using foods inspired by the Jamaican sprinting diet. It includes complex carbohydrates, lean proteins, healthy fats, and essential vitamins and minerals to support athletic training.
🔹 Day 1
🥣 Breakfast:
- Boiled green bananas and ackee & saltfish
- A cup of coconut water or herbal tea (like cerasee)
🍛 Lunch:
- Brown stew chicken with callaloo
- A side of boiled dumplings and sweet potatoes
- Fresh mango or papaya
🥑 Snack:
- A handful of almonds or cashews
- A glass of fresh coconut water
🥩 Dinner:
- Grilled snapper fish with a side of roasted breadfruit
- Steamed vegetables (carrots, okra, cabbage, bell peppers)
🔹 Day 2
🥣 Breakfast:
- Cornmeal porridge with a drizzle of honey
- A cup of green tea
🍛 Lunch:
- Jerk chicken with rice & peas (made with coconut milk)
- Steamed callaloo
- Fresh pineapple slices
🍌 Snack:
- Peanut punch (made with blended peanuts, milk, nutmeg, and honey)
🥩 Dinner:
- Grilled mackerel with boiled yam and plantain
- A side of avocado slices
🔹 Day 3
🥣 Breakfast:
- Bammy (cassava flatbread) with scrambled eggs
- A cup of ginger tea
🍛 Lunch:
- Curry goat with brown rice and steamed vegetables
- Fresh soursop juice
🍌 Snack:
- A banana smoothie with almond milk and flaxseeds
🥩 Dinner:
- Steamed snapper with okra and Scotch bonnet peppers
- Mashed sweet potatoes
🔹 Day 4
🥣 Breakfast:
- Oats porridge with cinnamon and nutmeg
- A cup of turmeric tea
🍛 Lunch:
- Escovitch fish with a side of bammy
- Fresh orange slices
🥑 Snack:
- A handful of walnuts and coconut water
🥩 Dinner:
- Jerk tofu (or grilled chicken) with roasted breadfruit
- Steamed callaloo with garlic
🔹 Day 5
🥣 Breakfast:
- Boiled yellow yam and plantain with ackee & saltfish
- A cup of cerasee tea
🍛 Lunch:
- Curry chickpeas with roti and a side of steamed callaloo
- Fresh guava juice
🍌 Snack:
- Greek yogurt with honey and flaxseeds
🥩 Dinner:
- Grilled snapper with roasted pumpkin and sweet potato
- A side of avocado
Final Notes:
✅ Hydration is key! Drink plenty of coconut water, herbal teas, and fresh juices to stay hydrated.
✅ Balanced meals! Aim for protein, healthy fats, and complex carbs in each meal.
✅ Pre-Workout Fuel: Eat high-energy foods like banana, peanut punch, or oats porridge before training.
✅ Post-Workout Recovery: Have a protein-rich meal like grilled fish and yams to rebuild muscles.
