Breakfast

Select from one of the following menus

• Orange juice (12-oz glass)
• Bowl of Cheerios (large) with granola added, skim milk
• Bagel or 2 slices of wheat toast with 1 tablespoon of peanut butter on each piece

or

• 2 pieces of fruit
• A glass of juice (12 oz)
• A breakfast sandwich on an English muffin
• Scrambled eggs (2)
• 2 pieces of ham
• 2 slices of cheese

or

• Bagel with 1 tablespoon of peanut butter
• Smoothie, made with:
• 1 scoop of protein powder
• 8 oz yogurt
• 12 oz skim milk
• 1 cup of frozen fruit



Post-Workout Snack

• Sports drink
• Snack (choose one)
• Peanut butter and jelly sandwich
• A container of yogurt with granola
• A small bag of trail mix and sports drink
• Energy bar, such as Balance, Power or Clif Bar

Lunch

Select from one of the following menus

• Submarine sandwich (12-inch), made with one of the following proteins:
• Chicken
• Tuna
• Steak
• Ham and cheese
• Lemonade or juice

or

• Cheeseburger
• Grilled chicken sandwich
• French fries (small)
• Milkshake (small)
• Grilled chicken salad
• Baked potato
• Juice
• Wrap
• Salad
• Milkshake

or

• Bagel sandwich with turkey, cheese, and fruit
• Pasta with sauce and 2 pieces of chicken
• Salad

or

• Omelet with 3 eggs, cheese, vegetables,
• Hash browns
• Toast (2 slices)



Afternoon Snack

• Drink (choose one)
• Low-fat milk
• Juice
• Lemonade
• Snack (choose one)
• Banana with peanut butter (2 tablespoons)
• Trail mix with cereal, nuts, and dried fruit (1 cup or 2 handfuls)
• Cheese and crackers
• Cereal (large bowl)

Dinner

Split your plate evenly between protein and carbohydrates

• Protein (choose one)
• Steak
• Chicken
• Fish
• Turkey
• Carbohydrates (choose one)
• Pasta
• Baked potato
• Rice
• Corn
• Side (choose one)
• Salad
• Cooked vegetables
• Fruit
• Drink (choose one)
• Low-fat milk
• Juice
• Lemonade