Sample meals for athletes
(for weight gain)
Breakfast
#1 Breakfast #2 Breakfast
#3
½ -
¾ cup oatmeal w/ raisins 1 bowl
cereal w/ 1 cup
yogurt w/ Grapenuts
1
banana 2%
milk 2
slices wheat toast w/ peanut
1
cup yogurt w/ Grapenuts 1 slice
toast w/ peanut butter butter
1
glass skim 2% 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/
½
cup Trail mix 1 cup yogurt w/ cheese peanut butter
Snack
#5 Snack #6
½
cup raspberries ½ cup
strawberries
½
cup Granola ½ cup Trail mix
Lunch
#1 Lunch
#2
Tuna
fish sandwich on wheat bread
1
banana 1
orange
2%
milk 2%
milk
Salad
w/ dressing 1
bowl of cereal w/ 2% milk
Lunch
#3 Lunch #4
Salad
w/ dressing Chicken
pita w/ cheese
Soup
w/ wheat crackers 1
cup yogurt
2%
milk
Iced
Tea Iced
tea
Peanut
butter % jelly sandwich Salad
w/ dressing
Dinner
#1 Dinner
#2
Salad
w/ dressing Salad
w/ dressing
Beans
& rice 2
slices garlic bread
Iced
tea Vegetable
or meat lasagna
2%
milk Apple, grape or carrot juice
2%
milk
Dinner
#3 Dinner #4
Salad
w/ dressing Salad
w/ dressing
Stir
fry beef & broccoli Baked
or broiled salmon
Rice
or egg noodles Baked sweet potato or yam
2%
milk Green
beans w/ almonds
Iced
tea 2% milk
Dinner
#5 Dinner #6
Baked
chicken Salad
w/ dressing
Green
beans w/ almonds Chili
Baked
potato Corn
bread
Iced
tea Iced
tea
2%
milk 2%
milk
Dinner
#7 Dinner #8
Salad
w/ dressing Salad
w/ dressing
Baked
or broiled tuna or whitefish Pasta
w/ vegetable marinara
Baked
potato or sweet potato Green
beans w/ almonds
Iced
tea 2%
milk
Apple
or grape juice