Endurance Meal Plan Singapore: Cycling, Triathlon and Long Distance
A meal plan built for endurance training.
Green Kitchen Pro is a chef made, carbohydrate led meal plan for cyclists, triathletes and long distance athletes in Singapore. More carbs on the plate, fats trimmed, and food that tastes like a restaurant cooked it, because a private chef built the menu. Every subscriber gets a free 30 minute session with our sports nutritionist. Delivered fresh Monday to Friday at the same price as our everyday plans.
Hours in the saddle, in the pool, on the road. Fuelled by carbohydrate.
Cycling, triathlon and long distance training mean multi hour sessions, often two in a day, and the energy for them comes mainly from carbohydrate stored in your muscles as glycogen. During a long ride most athletes are already taking 60 to 90 g of carbohydrate an hour on the bike. The part people miss is the rest of the day: refilling glycogen between sessions so tomorrow's ride or swim starts full.
Sports nutrition guidance for heavy endurance blocks usually puts daily carbohydrate at around 6 to 10 g per kilogram of body weight, and normal meals do not get close. That is the gap Pro is built to fill: real food, plated with far more carbohydrate, so the day to day fuelling is handled without thinking about it.
- Multi hour sessions run on glycogen
- Two sessions a day need the gap between them refilled
- Daily carbohydrate matters as much as on bike fuelling
- Race week needs a deliberate carbohydrate build
Same dish. Built for the volume.
Every dish on our weekly menu comes in a Pro version. It is the same recipe from the same kitchen, plated differently: the rice, potato, pasta, noodles or lentils in the dish are plated up so the extra carbohydrate comes from real food, and fats are trimmed to make room for it. Nuts and seeds come off, dressings are served smaller, and the protein stays a full portion.
The result is a box that sits inside a sensible calorie band but carries far more carbohydrate than the everyday version, which is exactly the shape a big training week needs.
- More starch on every plate, from the dish itself
- Fats trimmed, nuts and seeds removed, smaller dressings
- Full protein portion on every box
- Four diets: Balanced, Pescatarian, Vegetarian, Vegan
- Three sizes: Large, Standard, Low Cal
- Macros and allergens published per dish before you order
Athletes who cannot afford to guess what they are eating.
Performance macros, cooked by a chef.
Most performance meal plans are built by a spreadsheet and taste like it. Ours was built by a private chef who cooked for elite sports teams before starting Green Kitchen. The menu changes every week on a six week rotation, sauces and dressings are made from scratch, and nothing is frozen.
"I can say with full confidence as a foodie that you will not be disappointed with Green Kitchen's food. Everything has been incredibly seasoned and meticulously prepared."
Hannah S.Google review"Healthy, restaurant quality meals delivered to your door which takes the hassle out of planning and keeping on track with your health goals."
Gemma W.Google review"The food tastes great and there's enough variety that I never feel like I'm suffering through a diet."
Will V.marathon runner, Google reviewYour training block, planned with a nutritionist who competes.
Hannah, our sports nutritionist, sets the calorie and macronutrient targets every Pro plan is built to and reviews the plans against them. She is a Registered Nutritionist with the Association for Nutrition (UK), holds an MSc in Sports and Exercise Science, and competes in Hyrox Pro, the elite division. She eats the food she builds and trains on it.
Every Green Kitchen subscriber, on any plan, gets a free 30 minute one to one session with her. Use it to set your sizes for your training volume, work out what to eat around double days, and map out race week.
Hannah
MSc Sports and Exercise Science
Hyrox Pro competitor
- Sets the targets behind every Pro plan
- Free 30 minute session for every subscriber
- Training block and race week planning on the call
Pick a diet. We cook the rest.
Choose Balanced, Pescatarian, Vegetarian or Vegan Pro, then 3, 4 or 5 days a week and any mix of breakfast, lunch and dinner. Order by Friday 10 pm and the food arrives chilled across the week, Monday to Friday, with free delivery island wide. Skip, pause or cancel any time.
Pro is priced exactly the same as the equivalent everyday plan, from $91 SGD a week, with the nutritionist session included.
- Order by Friday 10 pm for the following week
- Delivered chilled 2 to 3 times a week, mornings or evenings
- Ready to eat in 2 to 5 minutes
- From $91 SGD a week, same price as our everyday plans
Endurance meal plan, questions answered
Is there a meal plan for cyclists and triathletes in Singapore?
Yes. Green Kitchen Pro is a carbohydrate led meal plan built for endurance training, including cycling, triathlon and long distance events. It is cooked fresh in our own Singapore kitchen, delivered Monday to Friday, and every subscriber gets a free 30 minute session with our sports nutritionist.
How much carbohydrate is in a Pro box?
Averaged across our six week menu, a Large Balanced Pro box carries close to 100 g of carbohydrate at around 880 kcal, and a Standard box around 73 g at around 665 kcal. Every dish is calculated from our own recipe for every diet and size, and published on the Pro menu before you order.
Does it cover fuelling on the bike?
Pro covers your meals, the day to day carbohydrate that refills glycogen between sessions. What you take during a long ride or run is on top of that, and the free nutritionist session covers how to put the two together.
Does it actually taste good?
Yes. The menu was built by a private chef who cooked for elite sports teams before founding Green Kitchen. Sauces and dressings are made from scratch, nothing is frozen, and the menu changes every week. Customers describe it as restaurant quality food.
Can I get an endurance meal plan that is vegetarian or vegan?
Yes. Pro comes in four diets: Balanced, Pescatarian, Vegetarian and Vegan. The plant based versions carry the same higher carbohydrate plating.
Does the Pro plan cost more than the normal plan?
No. Pro is the same price as the equivalent everyday plan, from $91 SGD a week, and the nutritionist session is included.
Is the food frozen?
No. Everything is cooked fresh by our own chefs and delivered chilled, never frozen, 2 to 3 times a week.
Do the volume. Let us do the fuelling.
Four Pro plans, three sizes, a new menu every week, a chef in the kitchen and a nutritionist on call.