Plan to drink a minimum of about 2 liters or eight 8-oz glasses of fluid each day. Water is key to helping your system function at its best, from glowing skin to healthy digestion. Think of it this way: You can survive for weeks without food but only a few days without water. To help you get in all this liquid, aim to consume about one liter before lunch and another before dinner.

Keep a water bottle at your desk, on your kitchen counter, or in your car. Try giving your water a little flavor by adding fresh lemon, cucumber, or orange slices.

Plan out what you are going to eat at every meal, and prep your foods ahead of time. Pick a day of the week when you have time to prepare most, if not all, of your meals for the upcoming week.

Cook your proteins, steam your vegetables, make a large salad without dressing, etc. Each night, pack your meals for the next day. If you work or spend time outside the home, stow your food in an insulated bag with an ice pack so you can eat healthy any time.

Most clean foods are in their natural state, with few or no additives. When at the store, make a habit of reading ingredient labels. Beware of diet bombs like high-fructose corn syrup, which can show up in unexpected places like crackers, cereals, and yogurt.

While trans fats are gradually being phased out of the food supply, ingredients that list hydrogenated oils can still contain these unhealthy fats.

Also on the no-go list: artificial sweeteners, colors, dyes, and other additives. Although research is divided about the benefits and risks of foods made with genetically modified organisms, which have been altered in a laboratory to be given added nutritional value or made resistant to insects or weeds, most clean diets avoid using GMO ingredients.

But when possible, reach for organic versions of fruits and vegetables like apples, berries, bell peppers, spinach, tomatoes, and cucumbers, which otherwise typically have the highest levels of pesticides. Almost every dining establishment will have healthy options, and if not you can ask for some simple changes to keep you on track.

Choose salads topped with grilled chicken or lean protein. Ask for dressings or sauces on the side, and use your fork to dip into the dressing before you take a bite so you still get the flavor without the calories and fat. Calories: , Protein: 51g, Carbs: 64g, Fat: 5g CEREAL AND MILK 1¾ cups whole-grain cereal, 1¼ cups low-fat milk or unsweetened almond milk, ½ banana, sliced 2 tbsp slivered almonds.

Calories: , Protein: 20g, Carbs: 66g, Fat: 11g COTTAGE CHEESE AND FRUIT 1 cup low-fat cottage cheese, 1½ cups diced cantaloupe, or honeydew melon, ¼ cup granola. Top with 1 egg cooked over easy in 1 tsp coconut oil.

Add ½ cucumber, sliced; 1 plum tomato sliced ; ¼ bell pepper sliced , and 2 tbsp each tzatziki and hummus. Calories: , Protein: 14g, Carbs: 63g, Fat: 21g HEARTY OATS ½ cup old-fashioned oats, 1 cup low-fat milk or unsweetened almond milk, 1 tbsp natural peanut or almond butter, ½ banana, sliced 2 tbsp chopped unsalted dry-roasted peanuts or almonds.

Calories: , Protein: 22g, Carbs: 60g, Fat: 22g CHOCO PEANUT SMOOTHIE Blend together the following: 1 frozen banana, ¼ cup low-fat milk or unsweetened almond milk, 1 5. Calories: , Protein: 25g, Carbs: 53g, Fat: 10g PROTEIN POWER 1 5.

Option: 1 cup coffee with ¼ cup low-fat milk and 1 tsp agave syrup Calories: , Protein: 33g, Carbs: 40g, Fat: 20g BREAKFAST PIZZA Toast 1 whole-wheat English muffin in a toaster oven, topping each half with 2 tbsp low-sodium tomato sauce, ¼ cup shredded part-skim mozzarella cheese, and 1 sliced button mushroom.

Cook at F for 5 to 7 minutes, or until cheese melts. Serve with ½ grapefruit, or 2 clementines. Calories: , Protein: 26g, Carbs: 50g, Fat: 13g ENGLISH MUFFIN AND MORE 1 whole-wheat English muffin topped with 2 tbsp natural peanut butter, ½ cup low-fat cottage cheese, 1 cup sliced strawberries or blueberries.

Calories: , Protein: 30g, Carbs: 57g, Fat: 19g. Diet Plan: Lunch GREEK SALAD 3 cups shredded romaine lettuce, 1 plum tomato sliced , ¼ cucumber sliced , 2 button mushrooms sliced , ¼ cup shredded carrots, 1 sliced hard-boiled egg, ¼ cup feta cheese, 2 tbsp balsamic vinaigrette preferably homemade , 8 whole strawberries dipped in 2 tbsp whole-milk ricotta cheese, drizzled with 2 tsp agave or other sweetener.

Side salad with: 1½ cups shredded romaine lettuce, 2 button mushrooms, sliced ¼ cup shredded carrots, ¼ cucumber, sliced 1 tbsp balsamic vinaigrette preferably homemade.

Calories: , Protein: 24g, Carbs: 64g, Fat: 18g HEARTY SALAD Green salad topped with beans: 3 cups shredded romaine lettuce, 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots, ½ cup cooked beans if canned, then no salt added , ¼ cup shredded part-skim mozzarella, ¼ avocado sliced , 2 tbsp honey-lime vinaigrette or balsamic vinaigrette preferably homemade , 1 orange or 2 clementines.

Calories: , Protein: 17g, Carbs: 54g, Fat: 25g TURKEY SANDWICH 2 slices whole-grain rustic bread, 3 oz grilled skinless turkey or chicken breast, ¼ cup arugula or baby spinach, 2 slices tomato, 1 tbsp pesto or hummus, 8 whole strawberries dipped in 2 tbsp wholemilk ricotta cheese, drizzled with 2 tsp agave or other sweetener.

Calories: , Protein: 40g, Carbs: 59g, Fat: 19g TUNA-LENTIL BOWL 1 cup shredded romaine lettuce, ½ cup cooked lentils no salt added, if canned , 2 oz chunk light tuna canned in water , ½ diced avocado, 2 tbsp shredded low-fat cheddar cheese, 1 tbsp balsamic vinaigrette preferably homemade.

Side: 1 cup seedless grapes. Calories: , Protein : 28g, Carbs: 48g, Fat: 23g CHICKEN-QUINOA BOWL 1 cup shredded kale, ¾ cup cooked quinoa, 3 oz grilled skinless boneless chicken breast, sliced 5 grape tomatoes, halved 2 tbsp crumbled feta cheese, 2 tbsp chopped parsley, 1 tbsp slivered almonds, 1 tbsp balsamic vinaigrette preferably homemade , 2 lemon slices.

Calories: , Protein: 38g, Carbs: 44g, Fat: 19g SALMON AND SIDES 5 oz baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper, ¼ avocado, sliced 10 black olives, 8 fresh strawberries. Calories: , Protein: 36g, Carbs: 14g, Fat: 30g VEGGIE WRAP 1 8-inch whole-wheat tortilla, ¼ cup cooked pinto beans no salt added, if canned , ¼ cup chopped red cabbage, 2 tbsp shredded part-skim mozzarella, 2 tbsp salsa, 2 tbsp nonfat plain Greek yogurt, ¼ avocado sliced , 1 cup diced melon.

Calories: , Protein: 18g, Carbs: 63g, Fat: 18g VEGGIE-BEEF BOWL 3 oz grilled lean beef, thinly sliced ½ cup cooked quinoa, ½ cooked chickpeas no salt added, if canned , ½ cup steamed broccoli, ½ cup spinach sautéed in 1 tsp olive oil, 2 lime slices.

Side: 2 tbsp nonfat plain Greek yogurt with ½ cup blueberries. Calories: , Protein: 43g, Carbs: 62g, Fat: 13g 11 SALMON-NOODLE BOWL 1 cup cooked buckwheat noodles, 5 oz baked salmon fillet, cooked in 2 tsp olive oil with a sprinkle of sea salt and black pepper cut into bite-size chunks, 4 grilled or roasted asparagus spears drizzled with 1 tsp olive oil with a sprinkle of seasalt and black pepper, cut into 2-inch pieces.

Calories: , Protein: 39g, Carbs: 46g, Fat: 22g TUNA SALAD 3 cups shredded romaine lettuce, 1 plum tomato, sliced ¼ cucumber, sliced 2 button mushrooms, sliced ¼ cup shredded carrots, 3 oz chunk light tuna canned in water , ¼ cup crumbled feta cheese, 2 tbsp balsamic vinaigrette preferably homemade Side: 1 pear.

Calories: , Protein: 28g, Carbs : 46g, Fat: 25g MEZE PLATTER 1 hard-boiled egg, 2 oz cubed low-fat cheese like Swiss or cheddar , ¼ cup hummus, 10 olives, 1 plum tomato, sliced ½ cucumber, sliced ½ cup sliced jicama, ¼ red bell pepper, sliced Sprinkle sea salt and black pepper, 1 4-inch whole-wheat pita.

Side: 2 clementines or 1 orange Calories: , Protein: 34g, Carbs: 60g, Fat: 20g CHICKEN AND AVOCADO WRAP 1 8-inch whole-wheat tortilla, ¼ avocado mashed onto tortilla, 3 oz grilled skinless boneless chicken breast, sliced 2 tbsp shredded low-fat cheese like Swiss or cheddar , ½ cup shredded romaine lettuce, 2 slices tomato.

Side: 1 apple. Calories: , Protein: 37g, Carbs: 59g, Fat: 19g. Diet Plan: Dinner ROSEMARY CHICKEN Cook 3 oz skinless, boneless chicken breast sprinkled with sea salt, black pepper, and 1 tbsp fresh rosemary in 2 tsp olive oil. Serve with 1 cup steamed broccoli, sprinkled with 2 tbsp chopped almonds, and ¾ cup cooked quinoa.

Calories: , Protein: 37g, Carbs: 43g, Fat: 21g BEEF STIR-FRY Marinate 4 oz thinly sliced lean beef in 1 tbsp each low-sodium soy sauce, agave syrup, and fresh lemon juice and 1 tsp Dijon mustard. Stir-fry beef in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ cup fresh green beans, and 2 tbsp shelled edamame.

Serve over ¾ cup cooked brown rice or sorghum. Calories: , Protein: 35g, Carbs: 54g, Fat: 14g 3 ASIAN TUNA Marinate 5 oz tuna fillet in 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp grated ginger, 2 tsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil.

Grill or bake tuna in the oven. Roast 5 asparagus spears sprinkled with 2 tsp olive oil and sea salt and black pepper. Serve with 1 cup cooked buckwheat soba noodles and 1 cup diced melon. Calories: , Protein: 49g, Carbs: 57g, Fat: 11g GRILLED CHICKEN AND SALAD Sauté or grill 4 oz skinless, boneless chicken breast brushed with 2 tsp olive oil and sprinkled with coriander, sea salt, and black pepper.

Side: 8 whole strawberries dipped in 2 tbsp whole-milk ricotta cheese, drizzled with 2 tsp agave syrup. Calories: , Protein: 40g, Carbs: 22g, Fat: 26g SAUTÉED SOLE Sprinkle 5 oz sole or other white fish with sea salt and black pepper; brush with 1 tsp olive oil.

Heat ¾ cup dry white wine in a skillet over medium heat. Cook sole, then sprinkle with 2 tsp capers. Serve with 2 cups spinach, sautéed in 2 tsp olive oil, and 1 cup cooked quinoa. Side: 1 orange or 2 clementines. Calories: , Protein: 27g, Carbs: 50g, Fat: 20g STEAK AND POTATO Cook 3 oz lean grilled steak and pair with ½ baked potato topped with 2 tbsp nonfat plain Greek yogurt and 2 tbsp salsa.

Serve with 1 cup steamed broccoli and cauliflower and a side salad with 1½ cups shredded romaine lettuce, 2 sliced button mushrooms, ¼ cup shredded carrots, ¼ sliced cucumber, 1 tbsp balsamic vinaigrette preferably homemade. Side: 1¼ cups mixed berries.

Calories: , Protein: 38g, Carbs: 62g, Fat: 12g TOFU STIR-FRY Marinate 4 oz extra-firm cubed tofu with 2 tbsp low-sodium soy sauce, 1 tbsp rice wine vinegar, 2 tsp grated ginger, 2 tsp chopped scallions, 1 minced garlic clove, ½ tsp agave syrup, and ½ tsp sesame oil.

In a wok or medium skillet, cook marinated tofu in 2 tsp sesame oil, then add 1 chopped scallion, 3 sliced mushrooms, ¼ sliced red bell pepper, and 2 tbsp shredded carrots. Side: 1 orange and 12 almonds. Sauté 1 cup green beans in 2 tsp olive oil with 1 minced garlic clove; top with 1 tbsp slivered almonds.

Serve with ½ baked sweet potato topped with 2 tbsp nonfat plain Greek yogurt. Side: 1 cup grapes. Calories: , Protein: 32g, Carbs: 37g, Fat: 27g CHICKEN AND PASTA Marinate 4 oz skinless, boneless chicken breast in 1 tbsp pesto sauce and bake and slice into strips. Instead, she says she focuses on "eating real foods.

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Filed under: Sports. By Julia Belluz and Javier Zarracina Updated Aug 15, , am EDT. Share this story Share this on Facebook Share this on Twitter Share this on Reddit Share All sharing options Share All sharing options for: How do Olympians eat?

Clean and, often, very little. Reddit Pocket Flipboard Email. As winning gets harder, athletes have cleaned up their diets In a survey of the training diets of Olympic athletes by SB Nation and Eater, the reporters found health foods like Greek yogurt, oatmeal, and kale were surprisingly prominent.

This turn to clean eating, sports nutritionists say, happened only very recently. There's a massive variation in the number of calories required among different types of athletes Beyond making sure their food picks are healthy, athletes need to consider how to fit enough nutrients into diets with varying energy requirements.

With files from SB Nation's Ryan Connors, Julia Lee, and Ali Sidiki. One-Time Monthly Annual. Culture What the 5 love languages get right, and what they get very wrong.

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