Meals & Snacks

 

Examples of specific meals and snacks that are good for fueling and recovery.

 

This page should be used more as a reference for ideas rather than a strict plan.

 

A comprehensive list of snacks has been provided as student athletes may be away from home and may not have access to full meals throughout the day.

 

Breakfast Combinations:

  1. Whole grain toast with scrambled eggs and a side of mixed berries

  2. Whole wheat pancakes with turkey bacon and a side of orange slices

  3. Greek yogurt with mixed nuts and honey

  4. Whole grain cereal with low-fat milk and sliced banana

  5. Whole wheat English muffin with peanut butter and a side of sliced apple

  6. Omelette with diced vegetables, chicken, and whole grain toast

  7. Whole grain waffles with turkey sausage and a side of blueberries

  8. Whole wheat French toast with a side of turkey bacon

Lunch Combinations:

  1. Grilled salmon with a side of quinoa and steamed vegetables

  2. Turkey and avocado wrap with a side of mixed greens

  3. Chicken Caesar salad with whole grain croutons

  4. Tuna salad sandwich on whole grain bread with a side of carrot sticks

  5. Black bean and sweet potato burrito with a side of salsa

  6. Grilled chicken breast with a side of roasted vegetables and brown rice

  7. Turkey and cheese roll-up with a side of cucumber slices and hummus

  8. Whole wheat pasta with lean ground turkey and marinara sauce, with a side of steamed broccoli

 

Dinner Combinations:

  1. Grilled salmon with a side of roasted vegetables and quinoa

  2. Turkey chili with a side of brown rice

  3. Chicken stir-fry with mixed vegetables and whole wheat noodles

  4. Beef and vegetable kebabs with a side of sweet potato wedges

  5. Whole wheat spaghetti with turkey meatballs and marinara sauce

  6. Baked cod with a side of roasted sweet potatoes and green beans

  7. Chicken and vegetable curry with a side of brown rice

  8. Grilled chicken breast with a side of mixed greens and whole wheat couscous

Snacks:

  1. Greek yogurt with mixed berries

  2. Whole grain crackers with hummus

  3. Hard-boiled eggs

  4. Baby carrots with low-fat ranch dressing

  5. Apple slices with peanut butter

  6. Turkey jerky

  7. Whole wheat pita with turkey and cheese

  8. Whole grain cereal with low-fat milk

  9. Trail mix with nuts and dried fruit

  10. Whole wheat English muffin with almond butter

  11. Rice cakes with avocado and smoked salmon

  12. Baked sweet potato with a dollop of Greek yogurt and a sprinkle of cinnamon

  13. Whole wheat pretzels with hummus

  14. Low-fat cottage cheese with mixed berries

  15. Low-fat string cheese

  16. Whole wheat tortilla with turkey and cheese

  17. Whole grain crackers with tuna salad

  18. Small smoothie made with Greek yogurt, mixed berries, and flaxseed

  19. Whole grain crackers with hummus and cucumber slices

  20. Small whole wheat pita stuffed with turkey, cheese, and lettuce.

  21. Roasted almonds or other nuts

  22. Whole grain rice cakes with almond butter and honey

  23. Turkey and cheese roll-ups

  24. Whole wheat pita with hummus and veggies

  25. Banana and peanut butter smoothie

  26. Whole grain crackers with hummus and sliced cucumber

  27. Low-fat yogurt with mixed berries

  28. Whole wheat toast with avocado and a sprinkle of salt

  29. Whole wheat pita stuffed with tuna salad

  30. Turkey and cheese pinwheels

  31. Greek yogurt with honey and granola

  32. Whole wheat toast with almond butter and a drizzle of honey

  33. Whole grain crackers with hummus and sliced turkey

  34. Fresh fruit salad with a sprinkle of chia seeds.

8 Day Example: 

Day 1:

  • Breakfast: Whole grain cereal with low-fat milk, a banana and a handful of berries.

  • Snack: Greek yogurt and berries.

  • Lunch: Whole wheat pasta with lean chicken and tomato sauce.

  • Snack: Apple slices and almond butter.

  • Dinner: Grilled tilapia with sweet potatoes and steamed broccoli.

  • Evening snack: Low-fat cottage cheese and pineapple.

Day 2:

  • Breakfast: Whole grain toast with scrambled eggs and spinach.

  • Snack: Baby carrots and hummus.

  • Lunch: Turkey and cheese sandwich on whole grain bread with cucumber and tomato salad.

  • Snack: Berries and Greek yogurt.

  • Dinner: Grilled sirloin steak with brown rice and green beans.

  • Evening snack: Yogurt and berries.

Day 3:

  • Breakfast: Whole grain pancakes with turkey bacon and maple syrup.

  • Snack: Berries and Greek yogurt.

  • Lunch: Whole wheat pasta with ground turkey breast and marinara sauce.

  • Snack: Apple slices and almond butter.

  • Dinner: Grilled salmon with quinoa and asparagus.

  • Evening snack: Low-fat cottage cheese and pineapple.

Day 4:

  • Breakfast: Whole grain cereal with low-fat milk, a banana, and a handful of berries.

  • Snack: Greek yogurt and berries.

  • Lunch: Whole wheat pita stuffed with chicken, lettuce, tomato, and low-fat yogurt sauce.

  • Snack: Baby carrots and hummus.

  • Dinner: Grilled chicken breast with sweet potatoes and steamed broccoli.

  • Evening snack: Yogurt and berries.

Day 5:

  • Breakfast: Whole grain toast with scrambled eggs and spinach.

  • Snack: Baby carrots and hummus.

  • Lunch: Turkey and cheese sandwich on whole grain bread with cucumber and tomato salad.

  • Snack: Berries and Greek yogurt.

  • Dinner: Grilled catfish with brown rice and green beans.

  • Evening snack: Low-fat cottage cheese and pineapple.

Day 6:

  • Breakfast: Whole grain pancakes with turkey bacon and maple syrup.

  • Snack: Berries and Greek yogurt.

  • Lunch: Whole wheat pasta with ground turkey breast and marinara sauce.

  • Snack: Apple slices and almond butter.

  • Dinner: Grilled cod with quinoa and asparagus.

  • Evening snack: Yogurt and berries.

Day 7:

  • Breakfast: Whole grain cereal with low-fat milk, a banana, and a handful of berries.

  • Snack: Greek yogurt and berries.

  • Lunch: Whole wheat pita stuffed with chicken, lettuce, tomato, and low-fat yogurt sauce.

  • Snack: Baby carrots and hummus.

  • Dinner: Grilled haddock with sweet potatoes and steamed broccoli.

  • Evening snack: Low-fat cottage cheese and pineapple.

Day 8:

  • Breakfast: Whole grain toast with scrambled eggs and spinach.

  • Snack: Baby carrots and hummus.

  • Lunch: Turkey and cheese sandwich on whole grain bread with cucumber and tomato salad.

  • Snack: Berries and Greek yogurt.

  • Dinner: Grilled tilapia with sweet potatoes and steamed broccoli.

  • Evening snack: Low-fat cottage cheese and pineapple.

*All information was provided by OpenAIChatGPT