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This 7-day meal plan
includes the best fuel sources for your sport. Each day's menu provides
approximately 2500 calories. All athletes have different caloric
requirements, so adjust your meal plan as needed by increasing or
decreasing portion sizes as well as adding or eliminating snacks between
meals.
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Breakfast |
Breakfast Burrito
(cook 1/2 cup egg sub with 2 Tbsp spinach, 2 Tbsp mushroom; spoon into
1 wheat tortilla, top with 1 Tbsp light sour cream, 1 Tbsp salsa, 1
Tbsp grated low fat cheese); 2 oz Canadian bacon; 1 cup cantaloupe; 1
cup skim milk |
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Lunch |
Sloppy Joe (brown 3 oz ground turkey with 1/4 cup sloppy joe sauce,
serve on 1 wheat bun); Sweet Potato Fries (slice 1 sweet potato into
thin strips, coat with cooking spray, bake at 400° F for about 30
minutes, stirring twice during baking); 1 cup broccoli slaw |
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Dinner |
Linguine with Black Bean Salsa (rinse & drain 1/2 cup canned black
beans; combine 1/4 cup corn kernels, 1 cup chopped red & green bell
pepper; 1/2 cup chopped tomato, 2 Tbsp cilantro and 1/2 tsp cumin with
beans and heat; toss bean "salsa" with 1 1/2 cups cooked linguine);
1-2 cups salad with 2 Tbsp light dressing; 2 slices
garlic toast (drizzle each slice French bread with 1 tsp olive oil and
minced garlic); 1 cup strawberries |
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Snacks |
1
cup light yogurt (nonfat, no added sugar) topped with 2 Tbsp granola;
1 oz nuts with 1 1/2 cups orange juice with calcium |
|
Breakfast |
Hot
Cereal with Fruit (prepare 1/2 cup dry oatmeal, stir in 1 cup
blueberries and 1 Tbsp light syrup); 2 slices whole wheat toast topped
with 2 Tbsp almond butter;
1 1/2 cups skim
milk |
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Lunch |
Cheesy Chicken Sandwich (3 oz roasted chicken breast, 1 oz provolone
cheese, 1 tsp dijon mustard, lettuce & tomato on 2 slices rye bread);
1 cup carrots; 1 oz vanilla wafers; 1 cup cranberry juice cocktail
(100% juice) |
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Dinner |
Roasted Vegetable Fajitas with Steak (roast 1/2 each small onion,
zucchini, yellow squash, red bell pepper and green bell pepper with 1
tsp olive oil; fill 2 wheat tortilla with 3 oz lean beef and veggies,
top with a squeeze of fresh lime juice and 2 Tbsp light sour cream); 1
oz baked chips with 1/2 cup salsa |
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Snacks |
1
pear with 1 cereal bar; 1 cup low fat chocolate milk |
|
Breakfast |
3
slices French toast with 1 Tbsp light margarine and 1/4 cup light
syrup; 1/4 cup nuts; 1 1/2 cups orange juice with calcium |
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Lunch |
Greek Salad Pita (toss 2 cups romaine, 1/3 cup cannellini beans, 1/4
cup chopped cucumber, 1/2 cup chopped tomato, 1/4 cup chopped green
bell pepper, 3 sliced black olives, 1/2 oz crumbled feta, 2 Tbsp light
Caesar; stuff salad into whole wheat pita halves); 1 cup bell pepper
slices; 1 1/2 cups grapes; 1 cup light yogurt (nonfat, no added sugar)
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Dinner |
Shrimp Creole with
Rice (heat 1 tsp olive oil, sauté 1/4 onion, 1/4 green bell pepper,
1/4 tsp garlic and 4 oz shrimp; stir in 1/3 cup canned tomatoes with
green chiles, serve over 1 cup brown rice); 1/2 cup spinach; 1 piece
cornbread with 1 Tbsp light margarine |
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Snacks |
2
oz caramel popcorn; 1 oz cheese with 4 whole grain crackers |
|
Breakfast |
1
1/2 cups shredded wheat with 2 Tbsp chopped nuts and 1 cup skim milk;
1 cup peach slices with 1/2 cup low fat cottage cheese |
|
Lunch |
Cool Turkey Wrap (combine 1 Tbsp light cream cheese, 1 chopped green
onion, 1/2 cup chopped cucumber, 1 tsp light mayo; spread on wheat
tortilla, fill with 2 oz turkey breast); 1 oz baked chips; 1 cup
cherry tomatoes |
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Dinner |
Garden Vegetables & Tortellini (heat 1/4 cup broth and 2 tsp olive
oil, sauté 1/2 cup each chopped carrot, cauliflower, bell pepper;
serve over 2 oz hot cheese-filled pasta); 2 slices bruschetta (top
each slice French bread with 1/2 chopped tomato, 1/2 oz mozzarella, 1
tsp olive oil, basil and vinegar); Strawberry Shortcake (top 1 slice
angel food cake with 1 cup sliced strawberries and 2 Tbsp whipped
topping) |
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Snacks |
1
bagel with 2 Tbsp peanut butter and 1 cup skim milk; 1 oz wheat
pretzels with 1 cup grape juice (100% juice) |
|
Breakfast |
Breakfast Sandwich (1 whole wheat English muffin with 1 egg, 1 oz
Canadian bacon, 1 oz low fat cheese, 1 Tbsp light margarine); 1 1/2
cups orange juice with calcium |
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Lunch |
2
cups bean soup; 2 whole wheat rolls with 1 Tbsp light margarine; 1
banana; 1 1/2 cups skim milk |
|
Dinner |
Orange Beef with Green Peppers (sauté 3 oz beef sirloin and 1 cup
green pepper strips in 1 tsp oil; combine 1 tsp light soy sauce, 1/4
cup orange juice, 1/4 cup beef broth, 1 tsp orange peel and 1 tsp
cornstarch; pour mixture over beef and peppers, heat until thickened;
serve over 1 cup rice); 1 cup broccoli; 1 baked vegetable egg roll;
1/2 cup pine-apple chunks |
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Snacks |
4
oz pudding cup; 1 small baked potato topped with 2 Tbsp salsa, 1 Tbsp
light margarine, 1 Tbsp light sour cream, 1 oz monterey jack cheese) |
|
Breakfast |
Apricot Smoothie (1 cup nonfat milk, 1 cup apricot halves, 1 banana, 1
Tbsp flax seed or wheat germ blended until smooth); 1/2 bagel with 1
Tbsp jam |
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Lunch |
Spinach-Avocado Roll Up (spread 1 wheat tortilla with 1 Tbsp light
mayo, fill with 1 cup spinach leaves, 1/2 cup shredded carrot, 1/4 cup
avocado, 1/2 tsp lime juice); 1 mozzarella cheese stick; 1 apple; 1 oz
animal crackers |
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Dinner |
Chicken del Jardin (sauté 3-4 oz chicken breast in skillet with
nonstick cooking spray, set aside; sauté 1 small zucchini, halved and
sliced, with 1/4 cup corn and 1/4 cup mild picante sauce; serve
chicken topped with sauce); 1-2 cups salad with 2 Tbsp light dressing;
1 cup couscous; 2 slices French bread, each topped with 1 clove
garlic, 1 tsp olive oil and 1 Tbsp grated Parmesan |
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Snacks |
2
oz muffin with 1 Tbsp light margarine and 1 cup apple juice (100%
juice); 1 1/2 cups milk with 1 1/2 oz trail mix (with nuts, seed,
chocolate chips) |
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Breakfast |
Breakfast Pita
(combine 1 cup sliced peaches, 1 Tbsp light syrup and dash of
cinnamon; stuff into warmed whole wheat pita and top with 1/2 cup
light yogurt); 1 cup cran-apple juice (100% juice) |
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Lunch |
Taco Salad with Beans (1 cup lettuce, 1 chopped tomato, 1/2 cup black
beans, 2 Tbsp salsa, 1 Tbsp light sour cream, 1/4 cup grated low fat
cheese, 1 Tbsp jalapeno pepper); 2 corn tortillas; 1 cup frozen yogurt
topped with 1/2 cup blueberries |
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Dinner |
Mustard Salmon on the Grill (combine 2 tsp light margarine, 2 tsp
Dijon mustard, 1 tsp brown sugar; brush mixture over 6 oz salmon
fillet while grilling or before broiling); 1 cup wheat pasta topped
with 2 Tbsp pesto sauce; 1 cup sugar snap peas; 2 whole wheat rolls
with 1 Tbsp light margarine |
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Snacks |
1
orange with 1 oz cheese crackers; 2 peanut butter cookies with 1 cup
skim milk |
This information is
not intended and should not be construed as medical advice. This
information should not be relied upon as a substitution for medical
attention from qualified health professionals who are familiar with your
individual needs.
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