Good nutrition plays an important role in fitness and sport. Here are a few foods that are commonly recommended for fitness nutrition:

1. Proteins:

• Chicken or turkey fillet
• Fish (salmon, tuna, cod)
• Seafood (shrimp, mussels)
• Almond or peanut butter
• Eggs (egg whites) 2.

2. Carbohydrates:

• Potatoes (sweet or regular)
• Rice (brown or wild)
• Oatmeal or oatmeal flakes
• Wholemeal bread
• Brownies containing whole grains

3. Healthy fats:

• Avocado
• Olive oil
• Almonds, nuts or other nut mixtures
• Flaxseeds or linseed oil
• Fatty fish (salmon, sardines) 4.

4. Fruits and vegetables:

• Berries (strawberries, blueberries, raspberries)
• Bananas
• Apples and pears
• Broccoli and cauliflower
• Leafy greens (spinach, cardoon, arugula)

5. Dairy products:

• Greek yoghurt
• Cottage cheese (low-fat or skim)
• Milk (skim or low-fat)
• Kefir
• Almond or coconut milk (without added sugar)

6. Nutritional supplements:

• Protein powder (raw or vegetable)
• Creatine
• BCAA (branched chain amino acids)
• Vitamins and minerals
• Omega-3 fatty acids
  

It is important to remember that every person has different nutrient requirements. It is best to consult a dietitian or nutritionist to develop the best diet plan for your needs and fitness goals.

A sample menu for the week

Below is a sample menu for a week’s fitness diet. These are only general recommendations and you can adjust them according to your preferences and needs. It is also recommended that you consult a dietitian or nutritionist for individual meal planning.

Monday:

• Breakfast: Protein omelette with vegetables (spinach, tomatoes, peppers) and wholemeal toast.
• Afternoon snack: Greek yoghurt with berries and nuts.
• Lunch: Grilled chicken breast with mashed sweet potato and green salad.
• Afternoon snack: Apple and almond butter.
• Dinner: Baked salmon with steamed vegetables (broccoli, cauliflower) and brown rice.

Tuesday:

• Breakfast: Oatmeal with berries and honey.
• Afternoon snack: Cottage cheese with nuts and honey.
• Lunch: Greek salad with pieces of chicken fillet and wholemeal flatbread.
• Afternoon snack: Banana and almond butter.
• Dinner: Grilled tuna with vegetables (paprika, onion, courgette) and quinoa.

Wednesday:

• Breakfast: Protein omelette with vegetables (mushrooms, spinach, onions) and wholemeal toast.
• Afternoon snack: Berry smoothie with protein powder.
• Lunch: Mexican salad with beans, avocado, chicken fillet and Greek yoghurt.
• Afternoon snack: Almonds and an apple.
• Dinner: Fried chicken breast with pan-fried vegetables (broccoli, carrots, peas) and brown rice.

Thursday:
Breakfast:

• Two egg omelette with vegetables (paprika, onion, spinach) and wholemeal toast.
• Freshly squeezed orange juice.
  Afternoon snack:
• Greek yoghurt with sliced berries and sugar-free granola.
  Lunch:
• Grilled chicken cutlets with vegetable salad (mixed salad leaves, cucumbers, tomatoes, carrots) and a dressing of olive oil and lemon juice.
  Afternoon snack:
• Banana.
• Walnuts.
  Dinner:
• Baked salmon with lemon and green asparagus beans.
• Wholemeal bread.
  Snack before bedtime:
• Almond butter and apple.
  Please note that this is only a sample meal plan. It is important to consider your individual needs, goals and preferences when making your menu for the week.

Friday
Breakfast:

• Two egg omelette with vegetables (spinach, tomatoes, mushrooms) and slices of integral bread.
• Green tea.
  Afternoon snack:
• Berry smoothie with Greek yoghurt and lean nuts.
  Lunch:
• Greek salad with olives, cucumbers, tomatoes, red onions, cubes of feta cheese and a dressing of olive oil and lemon juice.
• Baked chicken breasts with spicy herbs.
• Steamed wholemeal rice.
  Afternoon snack:
• Almond butter and apple.
  Dinner:
• Grilled beef with mushrooms and onions.
• Steamed broccoli and carrots.
  Snack before bedtime:
• Greek yoghurt with honey and chopped nuts.

Saturday:
Breakfast:

• An omelette of three eggs with vegetables (tomatoes, spinach, onions) and slices of wholemeal bread.
• Green tea or coffee.
  Afternoon snack:
• Protein shake with fruit and almond butter.
  Lunch:
• Greek salad with chunks of chicken fillet, olives, cucumbers, tomatoes, onions and a dressing of olive oil and lemon juice.
• Steamed potatoes.
  Afternoon snack:
• Greek yoghurt with berries and nuts.
  Dinner:
• Grilled tuna with seasoning and lemon sauce.
• Steamed cauliflower and carrots.
  Snack before bed:
• Steamed cod with olive oil.

Sunday:
Breakfast:

• Two egg omelette with vegetables (peppers, spinach, mushrooms) and wholemeal toast.
• Freshly squeezed orange juice.
  Afternoon snack:
• Almond butter and apple.
  Lunch:
• Baked chicken fillet with green asparagus beans and mashed sweet potatoes.
• Mixed salad leaves with olive oil and lemon juice.
  Afternoon snack:
• Banana and walnuts.
  Dinner:
• Grilled beef steak with vegetables (courgette, broccoli, carrots) and quinoa.
  Snack before bedtime:
• Greek yoghurt with honey and chopped nuts.

Again, I stress that this is only a sample menu and you can adjust it to suit your needs and preferences. It is also recommended that you consider your individual calorie and nutritional needs when planning your meals.