Sample meals for athletes
Breakfast
#1 Breakfast #2 Breakfast
#3
½ -
¾ cup oatmeal w/ raisins 1 bowl
cereal w/ skim or 1 cup yogurt
1
banana 1%
milk 2
slices wheat toast w/ jelly / pb
1
glass skim or 1% milk 1 banana 1 glass
orange juice
1
glass orange juice 1
glass orange juice ¼ cup
raisins
Snack
#1 Snack #2 Snack #3 Snack #4
½
cup cut carrots 1 orange 8-10 wheat crackers 1 apple, sliced w/
1 cup yogurt peanut butter
Snack
#5 Snack #6 Snack #7
½
cup raspberries ½ cup
strawberries Sports Bar
Lunch
#1 Lunch
#2
Tuna
fish sandwich on wheat bread
1
banana 1
orange
Skim
or 1% milk Skim
or 1% milk
Water Water
Tea
(hot) Tea
(hot)
Lunch
#3 Lunch #4
Salad Chicken
pita w/ low fat cheese
Soup
w/ wheat crackers 1
cup yogurt
Skim
or 1% milk
Tea
(hot) Water
Dinner
#1 Dinner
#2
Beans
& rice Vegetable
lasagna
Unsweetened
iced tea Skim
or 1% milk
Water Water
Dinner
#3 Dinner #4
Stir
fry beef & broccoli Baked
or broiled salmon
Rice
or egg noodles Baked sweet potato or yam
Skim
or 1% milk Green
beans w/ almonds
Water Skim
or 1% milk
Dinner
#5 Dinner #6
Baked
chicken Chili
Green
beans w/ almonds Corn
bread
Baked
potato Unsweetened
iced tea
Skim
or 1% milk Water
Water
Dinner
#7 Dinner #8
Baked
or broiled tuna or whitefish Pasta
w/ vegetable marinara
Green
beans w/ almonds Skim
or 1% milk
Baked
potato or sweet potato Water
Unsweetened
iced tea
Water