Meal Plan

It may come as a surprise, but those diagnosed with type 1 diabetes can eat a wide range of foods including carbohydrates and naturally occurring sugars. This is due to the use of flexible insulin regimens and insulin pumps that makes it easier to fit treatments around different lifestyles (Diabetes UK, n.d.). Due to the athlete’s life-long condition we planned a 6 week weight loss plan leading up to his next major amateur fight in late October 2023. Below we have chosen to depict a three day meal plan during the athletes pre weigh-in day, day of weigh-in and Match Day. Opting for a chronic weight loss programme instead of the standard 5-7 days as for a type I diabetic it can take up to 2-3 weeks to see any results of weight loss when starting a new diet (Tzeel. B, 2019). This programme was designed to allow for weight loss to be gradual to put less stress on the body and lower the risk for any further complications to arise. The links below will take you to a page which shows the nutritional breakdown of each meal along with a few recipes. 

	Breakfast	Lunch	Dinner	Snacks
Day 1	Carrot cake overnight oats.  Water  2nd breakfast  about 2 hours later = fresh fruit smoothie	Poached eggs, ½ an avocado and smoked salmon.  Choc mocha peanut butter banana smoothie.	Chorizo, jalapeno and cheese omlette.	Limited as weigh in is next day.
Day 2	Unsweetened yoghurt and fruit. If needed tiny sips of water.  Before weigh in	After waiting 2 hours (food can interfere with rehydration).  Aim for 6g of CHO per kg of bodyweight.  Prawn saganaki with garlic and oreganao roast potatoes	Avoid fatty foods and too much protein.  As long as insulin levels are managed appropriately, large portions of pasta/rice/noodles ect..should be eaten.  Something similar to a tuna pasta bake with broccoli	Easily digestible and high GI.  Bananas Raisins Dried fruits Energy gels and protein bars.  Bowl of cereal (low fibre cereals).
Day 3	Cherry bakewell baked oats.  Coconut water	Butterfly chicken breast with no skin.  Large portion of peri peri rice Grains and greens salad.  Water.	Pre fight.  2/3 hours before the fight, eat a large, low-GI meal containing lots of unrefined carbohydrates with vegetables.  Thai chicken stir fry.  Ensure the noodles with stir fry are NOT whole grain.  Potential second dinner after fight  Chicken fajitas with salad.	Rice pudding Jam on toast  Energy gels

Meal Plan – Day Before Weigh in:

Meal Plan – Day of Weigh in:

Meal Plan – Day of Fight: