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                    Turkey or roast beef sandwich on wheat bread

1 banana                                                           1 orange

2% milk                                                            2% milk

Orange, apple or grape juice                               Orange, apple or grape juice

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                                                            Orange, apple or carrot juice

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