Sample Menus For Flexibility

Sample Menus For Flexibility

Increasing flexibility is more than simply eating a healthy diet. Drinking plenty of water to stay hydrated and regular exercise (including a variety of flexibility-boosting stretching techniques) is key when you want to be able to touch your toes with ease.

Whether you’re a gymnast, dancer, cheerleader, or simply want to boost flexibility to increase your quality of living, following a flexible diet may help you meet a range of motion goals.

Day 1

Breakfast

• Smoothie made with plant-based protein powder, soy or almond milk, a banana, and almond butter

Snack

• Blackberries with Greek yogurt or soy yogurt

Lunch

• 3 ounces of crab cakes
• 1/2 cup of cooked quinoa (made using olive oil)
• 1 cup of cooked black beans

Snack

• 1 cup of carrot sticks
• Handful of pistachios

Dinner

• 3 ounces of grilled chicken breast
• Medium-sized cooked sweet potato
• 1 cup of onions and mixed veggies sauteed in olive oil

Day 2

Breakfast

• 1 cup of whole-grain cereal topped with 1 cup of soy or almond milk and sliced almonds
• 1 cup of cherries
• 3 slices of uncured turkey bacon

Snack

• A handful of walnuts
• A plant-based protein smoothie with spinach and kale

Lunch

• A veggie burger topped with lettuce, tomato, pickles, and avocado
• 1 cup of black bean salad made with olive oil

Snack

• 1 cup of sliced kiwi fruit
• Whole-grain crackers dipped in 2 tablespoons of hummus

Dinner

• 3 ounces of grilled salmon
• 1 cup of cooked wild rice (made using olive oil)
• 1 cup of cooked Brussels sprouts or green beans

Day 3

Breakfast

• Egg white omelet with asparagus, black beans, peppers, and feta cheese cooked in olive oil
• 1 small banana
• 1 cup of cooked oatmeal

Snack

• 1 cup of almond milk
• A handful of almonds

Lunch

• 3 ounces of tuna on a bed of leafy greens, tomatoes, onions, cucumbers, sunflower seeds, walnuts, and eggs
• 1 cup of blueberries
• 1/2 cup of cooked quinoa (made using olive oil)

Snack

• 1 cup of Greek yogurt or soy yogurt
• 1/2 cup of sliced pineapple

Dinner

• 3 ounces of grilled chicken
• 1 cup of cooked broccoli
• 1 cup of cooked brown rice (cooked in olive oil)