Endurance Sports Meal and Ritz Topped Haddock

by Joanne on September 29, 2010

Distance running, cycling, triathlon… take a look at this meal plan for fueling intense training and competition.  *Suggested sample menu for active women which should be adjusted for size and weight.  

Breakfast:  1/2 cup dry oatmeal made with 6 – 8 oz reduced fat milk (depending on how thick/thin you like it) with 2 TBS nuts, 2 TBS dried fruit or one medium banana.  6 oz of low fat yogurt (or reduced fat milk).  1 slice whole grain toast with 1 TBS natural peanut butter and 1 tsp jelly (no sugar added jelly preferred).  Drink 8 oz water.

Lunch:  Sandwich of 1 whole wheat pita with one slice of cheese and a grilled veggie burger.  Spread on 1 TBS hummus (or guacamole).  Include one piece of fruit.  If you like to crunch, have a granola bar or small handful of baked pretzels.  10 to 12 oz water.

Dinner:  The recipe below for Ritz Topped Haddock with 1 small or 1/2 large sweet potato (or 1 cup rice or whole grain pasta) with 1 1/2 cups of sauteed vegetables (saute with 1 TBS olive oil for necessary healthy fat).   Include 10 – 12 oz of water.  If you need to have something sweet after dinner, 1 cup low fat ice cream or frozen yogurt.

Snack:  A cup of cereal (low sugar) with small piece of fruit or berries.  6 oz skim milk and 16 oz of water.

*The Apple Crumbles Plan: I don’t drink milk and I don’t eat bread, only on Fridays.  In place of milk, I will have yogurt and in place of bread, my choice of carbohydrates is whole foods such as sweet potatoes, wild rice or more vegetables.  Breakfast protein is a whey powder shakeI won’t have after dinner snacks unless it’s a handful of nuts and dried fruits. My snacks during the day are 6 oz Fat Free Greek Yogurt with 1 1/2 TBS dried fruit and nuts.  Snack times are about 10:15 am and 3:00 pm.


One of the best running quotes to date by Sasha Azevedo:

I run because it’s my passion, and not just a sport.  Every time I walk out the door, I know why I’m going, where I’m going, and I’m already focused on that special place where I find my peace and solitude.  Running, to me, is more than just a physical exercise…it’s a consistent reward for victory.

Here’s a better quote for me to keep in mind on Sunday:

“If you’re going thru Hell, KEEP GOING!”

Today’s workout:  

My legs were sore form working with weights on Monday.  I can’t for the life of me think what I could have done to make them so sore.  Today’s workout was simply a 5 1/2 mile walk with Shane to stretch out those quads and hammys.  Doesn’t look like I’ll get 20 miles of running in before Sunday.  


I love the UPS man!  He brings me such joy.

Nolas and Pillsbury

My Pillsbury Bath set is from Dana’s Food For Thought. Such a great gift and I won’t gain 20 lbs from enjoying it.

Another great gift, for all you dog lovers MANKINDdog.  Check it out.  Keith tells me no one has ordered. If you have a dog, have friends or family who have pets or want some great shirts, hats, home decor,  visit MANKINDdog.    Your chances of getting that $269.00 gift are very , very good.

What to do with 2 lbs of haddock that makes everyone happy?  Give it a little cracker topping and BAM!  Dinner is served


  • 2 lbs of haddock
  • 2 TBS olive oil
  • Lemon juice to sprinkle over the haddock (about 1/4 cup)
  • 8 Ritz Crackers (I use the reduced fat Ritz)
  • 1/4 cup Parmesan cheese (or Romano)
  • Salt and Pepper to taste
  • Fresh Rosemary sprigs, about 3

Preheat oven to 425 F.

Pour lemon juice over fish and let sit for 5 – 10 minutes.

Line a baking pan with foil (for easy clean up) and add 1 TBS of olive oil.

Place the fish into the lined baking pan and sprinkle with salt and pepper.

Crush the crackers in your hands and sprinkle on top of the fish.

Sprinkle the cheese on top.

Drizzle the remaining TBS of olive oil over the fish.  Rest the rosemary sprigs on top and bake for 20 minutes or until flaky.


We had the fish with minted fresh garden peas. So good!  Just add a little mint to the peas as they cook. You can’t believe the flavor.


Such an easy and healthy dish.


Ellie Krieger recipe tomorrow PLUS Chocolate with Francois later in the day.  Friday, I promise you a chicken (and vegetarian option) dish. No more fish…well, at least not until Sunday.


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  • At 2010.09.29 07:27, Heather said:

    Our snack times are exactly the same! Do you eat the same snack in the morning and afternoon?

    • At 2010.09.29 15:56, Joanne said:

      Sometimes. I always eat yogurt in the AM but if my training wasn’t too intense for that day, I’ll skip the PM yogurt.

      • At 2010.09.29 08:36, claudia lamascolo said:

        I alway use buttery flavored crackers for my fish coating! love it, I think I got the idea from Cafe Del Buono..omg they have some kind of lemon haddock there baked thats unreal this sounds like it…Maybe you have duplicated that one for me here! This sounds like it alot! My favorite everytime I come up there to order…I can’t wait to try this one! like right now!~

        • At 2010.09.29 15:57, Joanne said:

          There isn’t anything I don’t like about Ritz crackers. Putting them on top of fish was an easy win for me.

          • At 2010.09.29 12:20, Monet said:

            I love the idea of sprinkling crackers on top of fish for a bit of added crunch. And your plate looks so pretty with those lovely green peas in the center. Your meal is making me wish I didn’t have to go to class tonight…I want something as lovely as what you had!

            • At 2010.09.29 15:57, Joanne said:

              Thanks Monet.

              • At 2010.09.29 15:58, Joanne said:

                Gosh! I really want one of those bagels you made 🙂

                • At 2010.09.29 12:38, Tina said:

                  Looks like a great dinner! And I like that the meal plan focuses on more quality foods than just saying eat more to fuel training.

                  • At 2010.09.29 15:58, Joanne said:


                    • At 2010.09.29 14:50, Jean@RoastedRootsandPumpkinSpice said:

                      That cracker topping sounds delicious! Gotta try that one…

                      • At 2010.09.29 16:01, Joanne said:

                        It was good 🙂

                        • At 2010.09.29 15:49, Amanda @ bakingwithoutabox said:

                          I snack all day. Lol. Okay, I pack my breakfast and lunch for work and then stretch it all day. If I got 3 hours w/o food, I can tell. Stomach growling, mood tanks, and Hot Hubs says I start acting like a zombie. I think it’s about knowing yourself. And you clearly do! So you’ll make it right for you.

                          Take care of that soreness. Maybe using the UPS delivery.

                          • At 2010.09.29 16:02, Joanne said:

                            I have days like that. I could eat every hour and then some.

                            • At 2010.09.29 17:03, Lori (Finding Radiance) said:

                              I have 2 snacks a day, one mid afternoon and one in the evening. I try to get protein at each of those (but sometimes chocolate wins).

                              I don’t eat a lot of carbs at night – I would never put a cup of rice on a dinner plate for me. I workout in the morning, so I eat the majority of my carbs then.

                              • At 2010.09.29 18:35, blackbookkitchendiaries said:

                                this haddock looks so good. i wish i had this for dinner tonight:)

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