The 3 Day Meal Plan

Our 3 Day Meal Plan will be a recommended diet for a typical teenage athlete, first, consisting of two days of regular recommended eating and one final day of a pre-game meal plan.  Like all other diets, this plan is not here completely change your eating habits, but to hopefully give you knowledge of nutritious foods to eat to prepare for a big game or intense exercise. 

(This is based off of an approximate 3000 calorie diet) 

Day 1 (Regular): 

Breakfast:

1 Cup Oatmeal (Carbohydrates): 132 Calories

8 Ounces of Low Fat Milk (Calcium): 102 Calories

1 Banana (Potassium): 101 Calories

1 Whole Wheat Toast w/ a Tablespoon of Jelly (Carbohydrates & Sugar): 117 Calories

Lunch:

8 Ounces of Orange Juice (Vitamin C): 120 Calories

1 Ham and Swiss Sandwich (2-ounces sliced ham, 1 ounce swiss cheese, 2 slices whole wheat bread, 1 leaf lettuce, and 1 slice of tomato) (Carbohydrates, Calcium, Protein, Vitamins in Lettuce and Tomato): 333 Calories

8 Ounces of Skim Milk (Calcium): 85 Calories

Dinner: 

3 Cups of Spaghetti (Carbohydrates): 466 Calories

1 Cup Tomato Sauce with Mushrooms (Vitamins from Tomato and Mushroom): 94 Calories

2 Tablespoons of Parmesan Cheese (Protein, Calcium): 45 Calories

4 Slices of French Bread (Carbohydrates): 406 Calories

1 Slice Angel Food Cake (Carbohydrates, Sugar): 161 Calories

Snack: 

16 ounces of grape juice (sugar, Vitamin A): 330 Calories

6 Fig cookies (Carbohydrates, Sugars): 386 Calories

2-3 Cups of Water is recommended to be consumed to stay hydrated 

Total Calories: 2878 Calories

Day 2 (Regular):

Breakfast:

8 ounces Orange Juice (Vitamin C): 120 Calories

1 Banana (Potassium): 101 Calories

1/4 Cup Sliced Strawberries (Vitamin C): 13 Calories

8 ounces Skim Milk (Calcium): 85 Calories

8 ounces of Yogurt (Protein, Calcium): 137 Calories

1 Bagel (Carbohydrates): 146 Calories

Lunch:

8 ounces Apple Juice (Vitamin C): 116 Calories

8 ounces Low-Fat Milk (Calcium): 102 Calories

1 Can Tuna in Water (Protein): 220 Calories

2 Toasted Whole Wheat Bread (Carbohydrates): 120 Calories

1 Apple (Vitamin C): 50 Calories

1 Small Muffin (Carbohydrates): 234 Calories 

Dinner:

3 ounces (1 Serving) of Sirloin Steak (Protein): 225 Calories

1 cup of Brown Rice (Carbohydrates): 218 Calories

1 Glass of Skim Milk (Calcium): 85 Calories

1 cup of Asparagus (Vitamin A): 32 Calories

4 Slices of French Bread (Carbohydrates): 406 Calories 

Snack:

2 Cookies (Carbohydrates, Sugar): 96 Calories

1 Slice Whole Wheat Toast (Carbohydrates): 60 calories

1 Tablespoon Jelly (Sugar): 57 Calories

8 ounces Skim Milk (Calcium): 85 Calories

Approx. 2-3 cups of water is recommended to keep yourself hydrated

Total Calories: 2708 Calories

Day 3 (Pre-Event):

Breakfast:

8 ounces Skim Milk (Calcium): 85 Calories

Some type of Breakfast Meat (Protein and Fats)

1 Cup Assorted Fruit (Vitamins)

Toasted Whole Wheat Bread (Carbohydrates): 80 Calories

Lunch: 

2 Whole Wheat Bread (Carbohydrates): 120 Calories

8 Ounces Skim Milk (Calcium): 85 Calories

2 Servings Turkey (Protein): 66 Calories

1 Baked Potato (Carbohydrates): 278 Calories

Dinner:

3 Cups Pasta (Carbohydrates): 466 Calories

8 Ounce Orange Juice (Vitamin C): 120 Calories

Some type of vegetable (Vitamins)

Snack:

4 Ounces of Oatmeal (Carbohydrates): 66 Calories

8 Ounces Skim Milk (Calcium): 85 Calories 

A consistent amount of water is expected to be consumed the day before a big event.

Total Calories: Approx. 2000 Calories based off of desired fruits, vegetables, and meats

--By: Nicholas Muneno

http://www.ext.colostate.edu/pubs/foodnut/09362.html