Three Day Meal Plan

DAY 1:
Breakfast:
• 2 pieces whole grain toast
o Little bit of spread (if needed)
• 2 eggs.
• Non concentrated Orange/Apple Juice
• Banana
Snack:
• Carrot sticks
• Apple
Lunch:
• Turkey Sandwich on whole grain bread
o Lettuce
o Tomato
• Small bag of Chips
• Water
After Workout Snack:
• Chocolate Milk
o After Work out
• Banana
Dinner:
• Side Salad
o Low fat dressing
• Olive oil/ Vinegar
• Milk
• Spaghetti
o Meatballs
o Tomato sauce
-At least one liter of water for the whole day

Day 2 GAME DAY!: (avoid candy bars and sodas)
Breakfast:
• Orange juice
• Toast w/ peanut butter & apples
Lunch:
• Chicken & Rice
• Side salad & soy beans
Snack (1-2 hours before game):
• Apple

After Workout Snack:
• Chocolate Milk
• Banana
Dinner:
• Steak & Rice
• Broccoli & Corn
Dessert
• Banana split with chocolate syrup
-At least one liter of water for the whole day

DAY 3: (REST DAY)
Breakfast:
• Melons
• Cereal & Milk
Snack
• Yogurt & granola
• Cheese stick
Lunch:
• Baked potato w/ cheese, bacon & low fat, little, or no butter
• Cantaloupe
Snack:
• Chocolate chip cookie
Dinner:
• Fish tacos w/ cheese, lettuce, tomatoes, low fat sauce, fresh salsa
• Beans
• Water
Dessert:
• Cinnamon Toast
-At least one liter of water for the whole day


- AL