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 of 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 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 Baked chips Lemonade or juice or Cheeseburger Grilled chicken sandwich French fries (small) Milkshake (small) or Grilled chicken salad Baked potato Juice or 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 Pork Turkey Carbohydrates (choose one) Pasta Baked potato Rice Corn Side (choose one) Salad Cooked vegetables Fruit Drink (choose one) Low-fat milk Juice Lemonade Late-Night Snack Snack (choose one) Bowl of ice cream or frozen yogurt Smoothie or protein shake with ice added Peanut butter and jelly sandwich
Posted on: Mon, 08 Jul 2013 11:33:56 +0000