MY WEEK ON A PLATE
Katie Boulter, 22, British tennis player and Fukuoka International Women’s Cup champion
Tennis player Katie Boulter
MON 8.30am
Wholegrain porridge with papaya and banana
12pm
Chicken and sweet potato salad with pumpkin seeds. Raspberry yoghurt
7pm
Haddock kedgeree with peas, parsley and egg
I always eat a substantial breakfast before I start training for the day – I do a high-intensity tennis session and a technical one. I’ll also do an hour in the gym, either running or lifting weights.
TUE 8.30am
Scrambled eggs and avocado on toasted rye bread with ham
12pm
Sandwich on wholegrain bread with chicken, pesto and salad. Melon
7.30pm
Chicken pad thai with edamame beans There’s no better feeling than coming off court when you know you’ve worked really hard. The endorphins are pumping and you can’t wait to refuel with some good food.
WED 8.30am
Poached eggs on pumpkin seed bread with ham and avocado. Almond milk latte
12pm
Crab and avocado sushi with eel sauce. Banana and almond milkshake
7pm
Grilled salmon and rice with cranberry, spinach and pomegranate salad
I’m working with my nutritionist to build muscle, so I’m eating a lot of protein. They advise on the menus in the training centre, so I always know my meals are well balanced.
THU 8am
Banana, honey and almond butter on toast, followed by Greek yoghurt with berries
12pm
Chicken wrap. Orange and spinach salad with an egg. Mixed greens juice
7.30pm
Beef bourguignon, carrots, onion and wild rice Playing tennis, you expend a lot of energy. I eat three big meals a day and I don’t snack in between, but when I’m on court, I’ll have a protein bar or carbohydrate gel for extra fuel.
FRI 8.30am
Quinoa oats topped with sliced banana. Latte
12pm
Cod fillet with mixed vegetables and potatoes. Raspberry yoghurt
7pm
Spaghetti bolognese
I like to add quinoa to my oats as I find it gives me more energy throughout the day, and also keeps me full, which means I’m more productive in my training sessions.
SAT 9am
Smashed avocado on toasted rye. Black coffee
1.30pm
Salmon with roast vegetables and butternut squash risotto
7.30pm
Chicken fajitas with peppers, onions and lots of guacamole, plus a handful of chips
My training is a lot lighter at weekends – with just one tennis session. When I’m competing abroad, I’m constantly eating out, so I try to make the most of being home by prepping my food when I can.
SUN 9.30am
Overnight oats with raisins, coconut and dried mango. Matcha latte
1.30pm
Bacon and tomato omelette, cinnamon bagel and leafy salad
7.45pm
Grilled steak, potatoes, carrots and broccoli, with a red wine sauce Today is my rest day, and I like to sleep in. In terms of my diet, mid-season, the weekend is like any other day. In off-season, my eating habits are more relaxed – and might involve a Chinese takeaway with roast duck and pancakes.