Athletic & Healthy Snacks *Be creative and use these suggestions as a guideline to develop your own snacks. Anything that combines protein and carbs and is low fat to help our bodies refuel, recover, and rehydrate is great! ~500 Calories (75g carbohydrates, 20g protein)  Great for Post Workout

 Bagel + 2 T peanut butter  Yogurt + 1 piece of fruit + sports drink  Sports Bar + 2 cups milk  Fruit smoothie (yogurt, fruit, ice, OJ) + all bran  PB&J Sandwich on Whole Wheat Bread + 1 cup bar + ½ cup cottage cheese milk or yogurt  Fruit smoothie + 2 Nature Valley granola bars +  2- 4” waffles (toasted) with 3 T peanut butter & 4 Hershey Kisses 1 T jam  1 Turkey sandwich (2 slices whole wheat bread,  1 cup oatmeal with 1 cup milk + 1 piece of fruit 2-3 slices turkey breast, 1 slice cheese, mustard) (pear, apple, etc.) + ¼ cup trail mix + sports drink  1 fat free pudding cup + 1 bagel + 1 T low fat  1 cup Kashi Go-Lean Crunch + 1 cup milk + cream cheese + 1 cup milk sports drink  1 baked potato + ¼ cup shredded cheese + 1  1 pita bread + hummus or refried beans + 1 cup cup broccoli fruit + 1 string cheese  1 cup mac and cheese + 1 piece of fruit + ½ cup  ¼ cup trail mix + 1 cup milk milk  Tuna melt (tuna, light mayo, relish, cheese) on  Grilled cheese + tomato soup + 1 cup milk + 1 English muffin or whole wheat toast + 1 piece of piece of fruit fruit  Egg sandwich (2 slices whole wheat bread, 1  Canned tuna/chicken/salmon on whole grain slice cheese, 1 egg) + 1 piece of fruit crackers or bread + 1 piece fruit  2 hard boiled eggs + 1 piece whole wheat bread  Beef jerky + string cheese + 1 piece fruit + 2 pieces of fruit + ½ cup cottage cheese  Meal replacement shakes like Boost *PB&J can be made on whole wheat bread, bagels, graham crackers, English muffins, rice/soy cakes, wheat thins *Good Sports Bars include: Clif Bars, Luna Bars, PowerBar, Harvest Bar *Trail mix that combines dried fruit and nuts is best

~250 Calories (40g carbohydrates, 10g protein)  Great for Pre Workout or Mid-Afternoon Snacks

 1 piece of fruit + 1.5 T peanut butter  1 Luna Bar + ½ cup grapefruit  Yogurt + ¼ cup granola  1 whole wheat pita + ¼ cup hummus  4 Fig Newtons + 1 string cheese  16 animal crackers + 1 cup milk  1 low fat pudding + 3 T peanuts/almonds  1 Quaker Oatmeal on the Go + string cheese  2 Nature Valley granola bars (1 pkg) + 1 cup milk  ½ bagel + 1 T peanut butter  1 cup chocolate milk + 1 piece of fruit  ½ PB&J sandwich on whole wheat bread  1 cup Wheaties + 1 cup milk + 1 piece of fruit  1 hard boiled egg + 1 piece whole wheat bread  ¼ cup peanuts/almonds + ¼ cup raisins + 1 T jelly  ¼ cup cottage cheese + 2 pieces of fruit

Athlete’s Grocery List

FRUIT (vibrant, variety of color)  Hot cereal (oatmeal)  Pancake  Red – apples, strawberries, cherries  Yellow/Orange – apricots, cantaloupe, mango, FROZEN FOODS peaches, pineapple  Frozen fruit (no sugar added)  White – bananas, dates  Frozen pizza  Green – apples, grapes, kiwi, honeydew,  Frozen vegetables avocado  Frozen yogurt  Blue/Purple – blueberries, plums, grapes  Waffles VEGETABLES (vibrant, variety of color) SNACK FOODS  Red – tomatos, radishes, peppers  Chips (baked or tortilla only)  Yellow/Orange – corn, sweet potato, carrots,  Crackers (whole wheat only) peppers, squash  Graham crackers  White – cauliflower, mushrooms, onions,  Nuts, seeds potatoes, turnips  Popcorn (light, 94% fat free)  Green – asparagus, dark leafy greens, broccoli,  Prezels cabbage, celery, cucumbers, peppers  Sports bars  Blue/Purple – eggplant CANS/BOTTLES DELI  Applesauce  Cheese (low fat, light)  Fruit  Lunchmeat (turkey, ham, chicken, roast beef)  Jam/jelly  Hummus  Apsta sauce BAKERY  Peanut butter (natural is best)  Bagels  Refried beans  Bread (whole grain)  Beans: black, kidney, northern  Soup/chili ANIMAL PROTEIN (skinless, lean, not fried)  Canned tuna, chicken  Chicken  Vegetables  Turkey BEVERAGES  Beef  Pork  100% fruit juice  Fish  Low fat milk  Sports drinks STARCH DAIRY  Noodles  Pasta (whole wheat is best, has more fiber)  Cheese, cottage cheese  Rice (brown or wild)  Eggs  Low fat milk, Almond milk, Soy milk CEREAL  Yogurt  Cereal/cereal bars (>3g fiber per serving)  Greek yogurt

Meals for Training & Competition Breakfast (each meal contains ~550 calories, 90g carbohydrates, 25g protein, 15g fat)

 Cereal o 1 T butter o 2 cup whole grain cereal (>3g fiber) o 1 T syrup, honey, or jam o 1 cup berries/sliced fruit o Fruit o 1/5 cup milk o 1.5 cups milk o 6oz. 100% juice  Eggs  Yogurt & Grains o 2 eggs o 1 cup yogurt + ½ cup crunchy cereal o 1 slice whole grain bread + 1 T jam (granola, grape nuts, Kashi, etc.) o 1.5 cup fruit o 1 slice whole grain bread + 1 T peanut o 1.5 cup real potato butter + 1 T jam o 1.5 cup milk o 1 piece of fruit or 1 cup 100% juice  Omelet  Bagel, Toast, or English Muffin o 2 eggs o Bread source (whole wheat) + 2 T peanut o 1 cup vegetables butter o 1 cup fruit o 1 cup milk o 2 slices whole grain bread o 1 piece of fruit or 1 cup 100% juice o 1 cup milk  Complete Oatmeal  Grits o 2 cups cooked oatmeal o 1 cup grits o 1 cup milk o 1 cup fruit o ½ oz. nuts (~20 peanuts, 15 almonds) o 2 slices whole wheat bread o 2 T raisins o 2 boiled eggs  Pancakes, Waffles, French Toast o 1 cup milk o 2 pancakes/1 waffle/2 pieces French toast Lunch (each meal contains ~550 calories, 90g carbohydrates, 20g protein, 10g fat)

 Sandwich o 1.5 cups pasta + ½ cup tomato sauce o 2 slices whole grain bread + 3 slices deli o 1 T grated parmesan cheese meat/tuna + mustard o 2 T cottage cheese o 1 cup raw veggies o 2 cups mixed salad greens with vinaigrette o 1 cup/1 medium fruit o 1 piece whole grain bread o Handful pretzels  Pasta Salad o 1 cup milk o 1 cup whole wheat pasta  Wrap o 2 oz. grilled chicken, tuna, or salmon o 1 large whole wheat wrap + 3 slices deli o 1 cup mixed veggies meat/tuna + mustard + olive oil + peppers o 1 T vinaigrette dressing o 1 cup/1 medium fruit o 1 cup/1 medium fruit o Handful Wheat Thins  PB&J o 1 medium chocolate chip cookie o 2 slices whole grain bread o 1 cup sports drink o 1 T peanut butter + 1 T jam  Soup & Salad o 1 cup/1 medium fruit o 2 cups broth based soup (chicken noodle, o Yogurt minestrone, tomato vegetable)  BLT o 2 cups mixed greens salad with variety of o 3 slices turkey bacon vegetables and light dressing/vinaigrette o 2 slices whole grain bread o 1 whole wheat roll o Sliced tomato o 1 medium fruit o 1 cup fresh veggies  Pasta o 1 piece fruit o 1 cup 100% juice Dinner (each meal contains ~550 calories, 70g carbohydrates, 35g protein, 15g fat)

 Stir-Fry  Tuna & Rice o 1 cup brown/basmati/jasmine rice o 1 medium can tuna mixed with ½ cup o 4 oz. chicken breast, tofu, turkey breast tomato sauce o 2 cups veggies o ¾ cup rice (basmati, jasmine, brown) o 1 t olive oil o 1 T cheese (feta, parmesan, mozzarella) o Seasonings o Bowl of salad with 1 piece fruit  Turkey Burger  Homemade Mac & Cheese o 4 oz. ground white meat o 1 cup whole wheat pasta o 1 whole wheat bun/bread/pita o 1 cup steamed veggies or 1 cup spinach o Grilled or sautéed mushrooms pulled into pasta when done o 1 slice cheese o 1 T olive oil, S&P, herbs o Toppings (salsa, mustard, lettuce, tomato) o 2 T parmesan cheese o Handful of baked chips o 1 cup milk o 1 cup milk  Dinner Sandwich  Grilled Meat or Fish o 2 slices whole grain bread o 4 oz. lean meat (steak, poultry, fish) o 3 slices deli meat (turkey, ham, chicken) o Bowl of salad + ¼ cup black beans + 2 T o Spinach leaves, tomatoes, 1 T mustard dressing o Cucumber or pickle spears o 1 medium grilled potato with salsa and o 2 handfuls tortilla chips with ½ avocado + plain Greek yogurt salsa o Fresh fruit  Chicken Penne with Butternut Squash  Quesadilla o 1.5 cup penne pasta o 2 whole wheat tortillas o 3 oz. chicken o 2 T red sauce or 1 tomato o 1 cup butternut squash o 3 slices deli turkey, ham, or chicken o Handful of spinach pulled into pasta when o 2 T mozzarella done o Bowl of salad with 1 piece of fruit and ¼ cup  Turkey Sausage with Apples, Cranberries, and cottage cheese Veggies (*But all in baking dish with lid/foil bake for  Tacos 30 min at 350⁰) o 3 oz. lean protein o 3 oz. turkey sausage pan friend o 2 corn or whole wheat tortillas o 1 cup chopped potatoes o 1 cup chopped red cabbage o 1 cup veggies o ½ sliced avocado and salsa o 1 chopped apple o 2 T shredded cheese o 2 T dried cranberries o Yogurt + berries o 2 T olive oil, garlic, onions , herbs, S&P