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    APPENDIX A
    HomeAPPENDIX A

    Sample Meal Plans

    Below are a few sample meal plans that are GUIDELINES for what your intake should look like in order to get adequate high performance nutrition. Your caloric intake is unique to you and must be calculated on an individual basis.

    Sample 2500 Calorie Meal Plan (for weight maintenance of light-weight player, OR for weight loss for medium-to heavy-weight player)

    8:00Breakfast1  Egg plus 2 egg whites

    2  slices of wheat bread w/ 1 t margarine

    1 small banana

    12:00Lunch4-5 ounces of sliced lean beef

    1 slice cheese

    2 slices of wheat bread Lettuce and tomato

    1 cup of milk or juice 1 cookie

    3:00SnackNature Valley Granola Bar Fresh Fruit and Water
    6:00Dinner4-5 ounces (large deck of cards) of Grilled Fish

    1 Cup of Salad with Vegetables

    2 Table spoons of light dressing Medium Baked Potato ~ light on toppings (ex. Butter, cheese)

    1 cup of juice and water

    9:00Snack1 serving (on box) whole wheat crackers

    2 pieces of string cheese

    Water

    Sample 3500 Calorie Meal Plan (for weight maintenance of light-to medium-weight player)

    7:30AMBreakfast1 cup oat meal with skim or 2% milk

    1 cup of low fat yogurt Banana

    11 AMLunchTurkey/Ham Sandwich

    1 piece of fresh fruit

    2 cups of juice

    Small bag of baked chips

    1 cookie

    2-4 PMWorkout3-4 cups of Sports Drink
    4:30PMSnack½ Peanut Butter Sandwich Small Bag of pretzels Gatorade/Powerade
    6:30PMDinner4-5 oz (lg deck of cards) of grilled chicken breast

    1 cup rice or pasta 1 cup of broccoli Salad with light dressing

    1 wheat roll ~ tea spoon butter

    1 cup of low fat milk or Water

    9:00PMSnack6-8 Triscuits with 1 table spoon of Peanut butter

    Fresh fruit

    Sample 4500 Calorie Meal Plan (for weight maintenance of medium-to heavy-weight player OR for weight gain for light-weight player)

    7:30AMBreakfast2 frozen waffles (Nutri grain)

    2 T. Peanut Butter Banana

    1 cups kim milk

    11 AMLunchFoot long Subway Turkey and Cheese

    1 piece of fresh fruit

    2 cups of juice

    Small bag of baked chips

    1 cookie

    2-4PMWorkout3-4 cups of Sports Drink
    4:30PMSnackClif Bar

    1 piece of fruit Gatorade/Powerade

    6:30PMDinner6-7 oz of grilled steak

    1 baked potato w 1t. butter

    1 cup of broccoli Salad with light dressing

    1 wheat roll

    1 cup of low fat milk or Water

    9:00PMSnack1 peanut butter and jelly sandwich

    1 cup low-fat yogurt

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