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| Athlete's
Sample 2-Day Menu |
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SAMPLE MEALS FOR 2 DAYS
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CONSUME A VARIETY OF FOODS EVERYDAY
*portion sizes can be increased or decreased, depending
on the athlete's body weight & training volumes |
Plan:
Day
1 |
Day
2 |
Breakfast:
1 glass of orange juice
2 eggs (more egg "whites" if desired)
2 slices of whole grain toast w/ peanut butter or
low fat cheese
1 cup of low fat milk & a piece of fruit |
Breakfast:
1-1.5 cups cooked oatmeal (add cinnamon, brown sugar,
milk and raisins to taste)
1 cup fruit juice or milk
*Danish delight (see below) |
Snack:
1 cup of grapes or apple or pear or melon
1 bagel w/ light cream cheese or low fat muffin |
Snack:
½ -1 cup of nut and
dried fruit mix
1 tetra pack of 100% juice (not fruit "drink") |
Lunch:
1 can of tuna or salmon or veggie option
1 large baked potato w/ light sour cream/salsa or
canned beans w/ sour cream/salsa
1 side salad with tomato/cucumber/peppers
1 large banana
1 cup low fat milk |
Lunch:
2 slices of whole grain bread
100 gm: turkey, ham, chicken, roast beef, tuna,
egg salad or meat substitutes
Lettuce, tomato, onions, green pepper, cucumber
2 tsp of mustard/low fat mayo
2 slices of reduced fat cheese |
Snack: prior to practice
Smoothie:
- 1 cup low fat flavored yogurt, 1/2 cup frozen
berries, 1/2 banana
- 1-2 tsp flax seed oil, ½ cup milk or juice
OR
1-2 cups of hearty vegetable noodle/rice or bean
soup with whole grain crackers, and a glass of low
fat milk |
Snack: prior to practice
1 cup of low fat cottage cheese or yogurt - Spread
on flavored rice cakes or add canned or fresh fruit
OR
Whole grain crackers w/ cheese or nut butter
1 cup baby carrots, or other raw veggies or fruit |
Dinner: after practice
1-2 medium sized chicken breasts
2 cups of fresh steamed or mixed frozen veggies
1 cup of wild or brown rice
1 of these healthy desserts: jello topped w/ yogurt,
skim milk pudding, fig newtons, yogurt mixed w/
low fat granola, fruit salad w/ low fat cool whip |
Dinner: after practice
4-6 oz of salmon/other fish or steak
1 cup of frozen mixed veggies
1 cup of pasta (no creamy sauce): *"Greek Pasta
Salad" is good (see below)
1 healthy dessert |
Snack:
popcorn or pretzels
1 cup of nut mix (raw or shelled better than salted/packaged)
(mix it up: almonds, walnuts, cashews, hazelnuts,
peanuts)
1 cup baby carrots |
Snack:
Smoothie:
- 1 cup of low fat flavored yogurt
- 1/2 cup of fruit juice/milk
- 1 cup of frozen, fresh, or canned fruit
- ½ banana
- 1-2 tsp flax seed oil, ice |
| NB* Greek salad: 1 cup of pasta,
¼ cup of feta cheese, ¼ of a cucumber, 2 medium
tomatoes or 1 cup of cherry tomatoes, ¼ cup of red
onion, ½ cup of olive oil, 2 Tsp of red wine vinegar,
2 tsp of oregano. Combine all ingredients. Cook
pasta first |
NB* (1/2 cup of ricotta cheese,
English muffin, ½ cup of natural apple sauce, ¼
teaspoon of cinnamon: spread ricotta and apple sauce
over muffin and add cinnamon to taste |
 Nanci
S. Guest is a certified personal trainer & nutritionist,
and is completing her Master of Science degree in
nutrition this June. She owns "Power Play:
Nutrition, Fitness, Performance" in Vancouver,
BC, and for the past 8 years she has been providing
individuals, sports teams & the community with
nutritional consulting & personal training services,
as well as research services, seminars and article
writing for local & national publications.
Her specialization is sports nutrition, catering
to a variety of athletes of all levels. Some of
her elite athletic clientele include members of
the Vancouver Canucks, the Vancouver Giants &
the BC Lions, the Canadian National Freestyle Ski
Team, Iron Man participants, athletic teams from
BC high schools and universities, and a variety
of other provincial and national team members.
Nanci can be reached at
www.powerplayweb.com
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