Bicycling's Go Faster Eating Plan (2024)

Each day of the GO FASTER Eating Plan, formulated by Anne Guzman, sports-nutrition consultant for Peaks Coaching Group, provides 2,000 to 2,500 calories. You'll dig into 500-calorie breakfasts, lunches, and dinners, and stoke your engine between meals with energizing 250-calorie snacks. You'll also find delicious on-bike snacks to fuel your rides. Choose from the following options to design your own daily meals (or use the weeklong calendar as a starting point) and consult our recipe guide for ingredients and step-by-step cooking directions.

BICYCLING'S GO FASTER EATING PLAN RECIPE GUIDE

Breakfast Recipes
Lunch Recipes
Dinner Recipes
Snack Recipes

RIDE-SPECIFIC FUELING GUIDELINES

Preride Snack for Hard Days (30 minutes preride): 1 banana drizzled with 1 teaspoon honey

Endurance Rides (90 minutes or longer): Aim for a total of 70 grams of carbohydrate per hour (280 calories) in the form of a 5 to 8 percent electrolyte sports drink and food.

Examples:
Eload Endurance Formula Drink (1 serving = 110 calories) + 1 banana + 2 Fig Newtons squares OR Secret Drink Mix (1 serving = 80 calories) + 1 5-oz. cooked potato + 1/4 cup raisins (or 2 dates)

Easy Days: Drink a low-calorie electrolyte beverage, such as nuun or Elete Hydration, on the bike

BREAKFASTS

Banana-Berry Smoothie
1 whole banana
1 cup organic unsweetened rice milk
2 cups strawberries, fresh or frozen
1 cup 0% Greek yogurt
1/2 cup dry oats
2 Tbsp fresh ground flax meal
Blend ingredients until smooth.

Coconut Quinoa Yogurt Bowl
1 cup cooked quinoa
1 banana, sliced
1/2 cup 0% Greek yogurt
1/4 cup coconut, raw and unsweetened
1 cup berries, fresh or frozen

Nutty Oatmeal Bowl
1 cup cooked oatmeal
1 1/2 cups berries, fresh or frozen
1 banana, chopped
1 Tbsp almond butter
1/2 cup 0% Greek yogurt

Fruity Quinoa Bowl
1 cup cooked quinoa
1 1/2 cups berries, fresh or frozen
1/2 cup 0% Greek yogurt
1 banana
1 Tbsp tahini

Maple Berry Kamut
1 cup cooked kamut
1 cup berries, fresh or frozen
1/2 cup 0% Greek yogurt
1 Tbsp 100% percent maple syrup
2 Tbsp fresh ground flax meal

Eggs and Whole-Grain Toast
2 slices whole-grain bread, toasted
2 eggs, boiled or poached

LUNCHES

Chicken Primavera Rice Bowl

1 1/2 cups long-grain brown rice, cooked 1 cup broccoli, steamed
1 cup diced carrots, steamed
4 oz. grilled or roasted chicken breast, sliced
Toss ingredients together. Season with salt, pepper, and favorite herbs to taste. Makes one serving.

Grilled Chicken on Whole-Grain Bread
4 oz. grilled chicken breast or tofu, sliced
2 slices whole-grain bread
1 cup fresh spinach, uncooked
Mustard to taste
Serve with:
1 cup carrots or other fresh vegetable
2 Tbsp hummus
Makes one sandwich.

Smoked Salmon Bowl
1 cup cooked long-grain brown rice or quinoa
2 cups mixed vegetables, steamed, fresh or frozen
1 Tbsp pesto
4 oz. smoked salmon
Toss ingredients together. Season with salt, pepper, and favorite herbs to taste. Makes one serving.

Savory Sandwich Wrap
1 large whole-wheat wrap
2 slices roasted turkey or 1/3 can of tuna or 2 oz. chicken
1/2 avocado
4 slices fresh tomato
1 cup romaine or fresh spinach
2 Tbsp hummus
Mustard to taste
Makes one wrap.

Maple Berry Waffles
2 Kashi Go Lean 7-Grain waffles
1 cup 0% Greek yogurt
1 Tbsp 100% maple syrup
1 cup berries or other fruit
Makes one serving.

DINNERS

Mediterranean Bulgur
1 1/2 cups of either cooked lentils or chickpeas
1 cup cooked bulgur
1/2 cup feta cheese
1 tomato, diced
1/3 cup diced red onion
1/2 cup kalamata or black olives
1 red bell pepper, diced
1 stalk celery, chopped
2 cloves garlic, chopped
1/4 cup fresh lemon or lime juice
2 tsp fresh mint, chopped
1/4 cup fresh parsley, chopped
2 tsp dried dill
1 tsp sea salt
Pepper to taste
1 Tbsp olive oil (optional)
Let the bulgur and lentils or chickpeas come to room temperature. Toss all ingredients in a large mixing bowl. Makes two servings.

Spicy Thai Curry
16 oz. cubed chicken breast, tofu, or shrimp
2 Tbsp olive oil
3 cloves garlic, chopped
3 tsp fresh ginger, chopped
3 Tbsp soy or tamari sauce
2 large red bell peppers, thinly sliced
3 scallions, chopped
16 oz. fresh baby spinach
1/2 cup low-fat coconut milk
4 tsp green curry paste (or to taste)
4 1/2 cups cooked brown rice
1/3 cup fresh basil

1/2 cup unsalted peanuts, chopped 1/2 tsp crushed red pepper flakes
1 lime, quartered

Cook the chicken in a tablespoon of the olive oil over medium heat until done. Remove from pan. Add remaining oil and saut garlic and ginger on medium heat. When the oil is absorbed, add soy sauce, then add the peppers. Cook for two minutes, then add the scallions and spinach. Cook for two more minutes. Add the coconut milk and green curry paste and stir until well combined. Serve over rice and season with fresh basil, chopped peanuts, crushed red pepper, and a squeeze of lime. Makes four servings.

Grilled Turkey Burger
4 oz. ground lean turkey
1 egg
Salt, pepper, and spices to taste
Mix ingredients, then grill to desired doneness.
Serve on a whole-grain bun, with lettuce, tomato, pickles, and mustard and ketchup to taste. Makes one serving.

Hibachi Stir-Fry
4 oz. chicken, fish, beef, or tofu
1 cup zucchini or other vegetable, chopped
1/2 bell pepper, chopped
1/2 cup onions, chopped
1 clove garlic, chopped
1 Tbsp olive oil
Soy or tamari sauce to taste
1 1/2 cups cooked long-grain brown rice
Toss meat or tofu, vegetables, and garlic together in a medium pan and saut in olive oil over medium heat until meat or tofu is cooked through. Sprinkle with tamari and serve over rice. Makes one serving.

Chicken Fajitas
4 oz. chicken breast, sliced
1/4 onion, chopped
1 bell pepper, sliced
1 Tbsp olive oil
4 small corn tortillas OR 2 small whole-wheat wraps
1/2 cup 0% Greek yogurt
2 Tbsp salsa
2 Tbsp guacamole
Saut chicken, onion, and pepper in olive oil over medium heat until meat and vegetables are cooked. Wrap in tortillas. Garnish with yogurt, salsa, and guacamole. Makes one serving.

Zesty Spaghetti and Meatballs
1 1/2 cups cooked spaghetti (or other pasta, preferably whole wheat)
4 (1 oz.) premade meatballs made from extra-lean beef, turkey, chicken, or bison
1 cup tomato sauce, jarred or homemade
Heat meatballs and sauce, then toss with pasta. Makes one serving.

Oven-Roasted Salmon
1 5-oz. fillet of salmon (or other fish)
1 Tbsp butter
Salt, pepper, and other seasonings to taste
Preheat oven to 350 degrees. Place fish on a foil-lined baking sheet. Top with butter and seasonings. Bake for 15 minutes, or until desired doneness. Makes one serving.

Oven-Baked Fries
1 potato (baking or sweet), cut in wedges
1 Tbsp olive oil
Salt, pepper, and herbs to taste
Preheat oven to 400 degrees. Place potato wedges on a foil-lined baking sheet, sprinkle with olive oil, and season with salt, pepper, and herbs to taste. Bake for 20 to 30 minutes, or until potatoes are fork-tender. Makes two servings.

SNACKS

Crackers and Hummus
12 rice or whole-grain crackers
4 Tbsp hummus

Yogurt and Berries
1 cup 0% Greek yogurt
2 cups mixed berries, fresh or frozen

Banana and Chocolate Milk
8 oz. 1 percent chocolate milk, no added sugar
1 banana

Dressed Potato
1 large baked potato
1/2 cup 0% Greek yogurt with chopped chives
Salt and pepper to taste

Fruit and Nuts
1 apple
1 orange
15 almonds

Crudits and Hummus
2 1/2 cups sliced vegetables (carrots, celery, broccoli, bell pepper, cauliflower, etc.)
4 Tbsp hummus

Turkey Wrap
2 small corn or 1 regular-size whole-wheat wrap
1 cup fresh spinach or romaine lettuce
1 tomato, sliced
2 slices turkey
2 Tbsp hummus