Three-day Meal Plan

*Throughout the day, it is important for athletes to constantly drink water*


Day 1:

Breakfast:

- 1 cup of orange juice

- 2 scrambled eggs

- 1 slice of whole wheat toast with 1 tablespoon of jelly

- 1 cup of yogurt with granola, and 1 chopped strawberry,  ½ chopped banana, and 3-7 blueberries

- 1 banana

Lunch:

- 1-2 peanut butter and banana sandwiches on whole wheat bread
- 2-3 cups of Grapes
- 1 cup of Guava Juice (preferably diluted)

Dinner:

- Taco salad - includes organic lettuce, tomatoes, chopped lean turkey meat cooked w/ garlic, onions, tomato sauce and chili powder, grapes, chopped carrots, cucumbers, cut up chedder cheese, with zesty Italian dressing (to proportion), and whole wheat taco chips

- 1 1/2 cup of skim or low-fat milk

- french bread (or whole wheat for healthier option) with small amount of margarine

- 1 chocolate chip cookie

Day 2:

Breakfast:

- Acai bowl: 2 cups Acai berry blend, 1 chopped banana, 3 cut strawberries, tablespoon of blueberries, 2 tablespoons granola, and 2 tablespoons of honey

- 1 blueberry scone

- 1 cup of apple juice

Lunch:

- 1 square of Lasagna
- 1 serving of garden salad with small amount of ranch dressing
- 1 cup of lemonade (preferably diluted)

Dinner:

- Ginger glazed salmon sprinkled with basil and garlic
- 2 scoops of ½ brown and ½ white rice
- 1 cup of Edamame beans lightly seasoned with salt and pepper
- 1 ½ cup of skim or low-fat milk
- 1 small piece of apple pie

Day 3:

Breakfast:

- 1 cup of apple juice
- Omelet with tomatoes, ham, spinach, and 1/4 cup of chedder cheese
- 2 Biscuits with small amount margarine
- 5 strawberries with pinch of brown sugar

Lunch:
- 1 Turkey Croissant Sandwich: 2 slices of turkey, 1 slice of cheese, 2 slices of tomato, 2 pieces of lettuce, tiny portion of mayonaise or butter

- 1 handful of carrot sticks or baby carrots
- 1 cup of Lilikoi juice (preferably diluted)


Dinner:
- Chicken Parmesan: 1-2 pieces lightly seasoned and grilled chicken breast, 1-2 servings of whole wheat spaghetti w/ marinara sauce, and ¼ a cup of melted cheese

- Caesar salad on the side: lettuce, a few croutons, light (healthier) caesar dressing

- 1 1/2 cup of skim or low-fat milk

- 1 scoop of vanilla ice cream with a tiny amount of low-fat chocolate syrup

Post Athletic Activity:

- 1/2 - 1 cup of chocolate milk (not too much, esp. between athletic events)

- 1 banana (or other fruits)

- Gatorade or other drinks are good after athletic activity to replenish sugars and electrolytes




Mid-day snack ideas:

-1 lightly salted and peppered avocado
-carrot sticks
-grapes/oranges/sliced apples/other fruits
-Whole wheat crackers w/ cheddar cheese

-1 or 2 healthy oatmeal cookies

Sources:

http://www.wheatfoods.org/AboutWheat-why-eat-whole-grains/Index.htm
http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/life_adolescence.shtml
http://kidshealth.org/teen/food_fitness/sports/eatnrun.html#