30-day meal plan for cyclists

Written byListonic team

Updated on Oct 1, 2024

Feeling the need to crank up your cycling performance? Our 30-Day Meal Plan for Cyclists will get you pedaling to the podium! This guide provides a month's worth of meals specifically designed to fuel your rides, whether you're crushing short bursts or conquering long distances. Get ready to optimize your energy levels for peak performance with the perfect balance of carbs, protein, and healthy fats.

Meal plan grocery list

Meats

Chicken breast

Salmon fillets

Ground beef

Dairy & eggs

Eggs

Greek yogurt

Milk

Cheddar cheese

Dry goods

Oatmeal

Brown rice

Whole wheat pasta

Quinoa

Fresh grocery

Sweet potatoes

Spinach

Broccoli

Bell peppers

Carrots

Tomatoes

Cucumbers

Apples

Bananas

Blueberries

Strawberries

Plant based

Chickpeas

Black beans

Lentils

Whole grain bread

Avocado

Snacks & sweets

Almonds

Walnuts

Peanut butter

Honey

Dark chocolate

Spices & sauces

Olive oil

Meal plan overview

Ready to ride stronger and longer? The 30-Day Meal Plan for Cyclists provides the fuel you need for those long rides and intense training sessions. Packed with carbohydrates and proteins, you'll enjoy meals like pasta with lean meat, vegetable stir-fries, and energy-packed snacks.

Every day, this plan ensures you're fueled for endurance and recovery. Perfect for both amateur and professional cyclists, it keeps your energy high and your legs strong, helping you pedal through every mile with confidence.

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Foods to eat

Complex Carbohydrates: Fuel up with whole grains like oats, quinoa, and brown rice to sustain energy levels during long rides.
Lean Proteins: Incorporate sources like chicken, turkey, and fish to aid in muscle repair and recovery.
Fruits and Vegetables: Load up on bananas, berries, spinach, and broccoli for antioxidants and essential vitamins.
Healthy Fats: Avocado, nuts, and seeds provide a source of sustained energy and support cardiovascular health.
Hydration Boosters: Drink plenty of water and include electrolyte-rich foods like coconut water and leafy greens to maintain hydration levels.

✅Tip

Don't underestimate the power of a post-ride smoothie with beetroot - it can be a sneaky way to boost nitric oxide levels and improve circulation.

Foods not to eat

Highly Processed Foods: Avoid sugary snacks, processed meats, and packaged snacks, as they can lead to energy crashes and hinder performance.
Excessive Fatty Foods: Limit fried foods, heavy sauces, and fatty cuts of meat, as they can slow digestion and cause discomfort during rides.
High-Fiber Foods Before Rides: While fiber is important, avoid high-fiber foods like beans, cruciferous vegetables, and bran cereals immediately before rides to prevent gastrointestinal distress.
Alcohol and Caffeine: Limit alcohol consumption, as it can dehydrate the body, and moderate caffeine intake to avoid jitteriness and potential dehydration.
High-Sugar Foods: Steer clear of sugary drinks, candies, and desserts, as they can cause rapid spikes and crashes in blood sugar levels.

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Main benefits

Cyclists need a specific diet to keep them pedaling strong, and 30-day meal plan for cyclists does just that. It focuses on maintaining high energy levels without unnecessary bulk. The diet includes plenty of complex carbohydrates which are essential for sustained energy during long rides. Antioxidant-rich foods are included to help with recovery after intense training sessions. Healthy fats are incorporated to improve joint health and reduce inflammation. This plan also ensures an adequate intake of lean proteins to repair muscle tissue. Finally, it emphasizes hydration, not just with water but with electrolytes to prevent cramps and dehydration.

Recommended nutrient breakdown

Protein: 20%

Fat: 20%

Carbs: 50%

Fiber: 5%

Other: 5%

How to budget on this meal plan

Cyclists burn a lot of calories, so bulk-buying staples like oats, pasta, and rice can be a great money-saver. Opt for seasonal fruits and veggies to keep costs down while ensuring you get a variety of nutrients. Preparing homemade energy bars instead of buying expensive store-bought ones will also cut expenses. Incorporating cheaper protein sources like beans, lentils, and eggs can help balance the budget. Lastly, cooking in batches and freezing portions means you’ll waste less food and have ready meals for busy training days.

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Extra tips

Here are some healthy snack options for cyclists:

Trail mix with dried fruits and nuts
Whole grain toast with avocado
Cottage cheese with sliced strawberries
Energy bars made with oats, nuts, and dates
Rice cakes with almond butter
Greek yogurt with mixed berries
Carrot sticks with hummus

On this meal plan, cyclists should stay hydrated with water, especially before, during, and after rides. Sports drinks are beneficial during long or intense rides to replenish electrolytes. Smoothies with fruits and vegetables can provide both hydration and essential nutrients. Herbal teas and low-fat milk are also good choices for hydration and additional nutrients.

To enhance nutrient intake, cyclists should focus on lean proteins like chicken, fish, tofu, and legumes to support muscle repair and growth. Incorporating fiber-rich foods such as whole grains, fruits, and vegetables aids in digestion and sustained energy levels. Healthy fats from sources like avocados, nuts, and olive oil provide essential fatty acids and help reduce inflammation. Additionally, including vitamin-rich foods like leafy greens, citrus fruits, and colorful vegetables ensures cyclists meet their micronutrient needs for optimal performance and recovery.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with strawberries, almonds, and milk
Lunch:Grilled chicken breast with quinoa, spinach, and bell peppers
Dinner:Salmon fillet with brown rice, broccoli, and carrots
Snack:Greek yogurt with blueberries and honey

Day 2

Breakfast:Scrambled eggs with spinach, whole grain bread, and avocado
Lunch:Ground beef with whole wheat pasta, tomatoes, and cucumbers
Dinner:Baked sweet potato with black beans, bell peppers, and cheddar cheese
Snack:Banana with peanut butter

Day 3

Breakfast:Greek yogurt with oatmeal, walnuts, and blueberries
Lunch:Salmon fillet with quinoa, spinach, and cherry tomatoes
Dinner:Chicken breast with brown rice, broccoli, and carrots
Snack:Apple slices with peanut butter

Day 4

Breakfast:Oatmeal with bananas, walnuts, and milk
Lunch:Lentil salad with spinach, cucumbers, and bell peppers
Dinner:Ground beef with whole wheat pasta, tomatoes, and cheddar cheese
Snack:Greek yogurt with honey and strawberries

Day 5

Breakfast:Smoothie with Greek yogurt, milk, blueberries, and spinach
Lunch:Chicken breast with brown rice, broccoli, and carrots
Dinner:Baked sweet potato with chickpeas, bell peppers, and cheddar cheese
Snack:Dark chocolate and almonds

Day 6

Breakfast:Scrambled eggs with spinach, whole grain bread, and avocado
Lunch:Salmon fillet with quinoa, spinach, and cherry tomatoes
Dinner:Ground beef with brown rice, broccoli, and carrots
Snack:Apple slices with peanut butter

Day 7

Breakfast:Oatmeal with strawberries, almonds, and milk
Lunch:Lentil salad with spinach, cucumbers, and bell peppers
Dinner:Chicken breast with whole wheat pasta, tomatoes, and broccoli
Snack:Greek yogurt with blueberries and honey

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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