Pregame meal ideas – Restaurant ideas This meal is 2 – 3 hours pregame. It should focus on carbohydrate foods that are lower in fat and fiber for easier digestibility before a game. Some of the foods normally recommended as healthy, i.e. whole grain/high fiber foods, are recommended to limit pregame. Overall, avoid high fat and fried foods. The below meals choices will fit into those guidelines. Subway/Panera/Jason’s Deli Sandwich places are good pregame because they will hold well and can be used for the differing times before JV/Varsity - Catering - Choosing a bagel or sandwich tray would be an option. Having sides of baked chips or pretzels, fruit, fruit cup, or chicken noodle soup - Choose from below o Subway bread choices – all acceptable except multigrain flatbread, 9 grain wheat, honey oat, Monterey cheddar, or their wrap o Panera Bread choices - blueberry, cinnamon raisin, plain, sprouted grain (not whole grain), or everything bagels. All artisanal breads except whole grain. All specialty breads except asiago cheese and cinnamon swirl. No croissants, pastries, muffins, scones, cakes, etc. o Jason’s Deli Bread Choices - – Focaccia, French bread, muffaleta bun, white bread. Avoid - organic wheat wrap, whole grain wheat bread, croissant, gluten free bread, or onion bun o Meats – turkey, ham, chicken, grilled chicken, and lean roast beef o Cheese – swiss, provolone, mozzarella o Spreads – low fat cream cheese in small amounts, jellies, small amounts of peanut butter, mustard, Au Jus, BBQ sauce, light dressings, Italian dressings, O and V, vinegars o Other items on the menu that would work for this time frame • LF chicken noodle soup or similar • Baked Chips • Baked chips • Smoothies (at Panera) • Pretzels • Peach/blueberry • Watermelon or melon cup • Green passion • Fruit Cup • LF Mango Firehouse Subs Catering box suggestion o Choose the Box Lunch Rookie (no cookie) – if you have the box with the cookie, encourage athletes to save for post competition. o Any bread choice o Meat choices – chicken breast, turkey breast, Roast Beef, or Ham o Only provolone cheese o Lettuce, tomato, other veggies acceptable but should be well tolerated, no avocado o Condiments – any mustard (except honey mustard), Italian dressing, vinegars o Sides – any flavor of baked Lays chips o You may want to also have available fresh fruit like bananas, apples, etc. to go with meal. Chick Fil A No fried foods Meal options o Breakfast – Egg white Grill, Greek Yogurt Parfait o Grilled chicken sandwiches – avoid bacon Tray options o Grilled nuggets o Grilled chicken sub sandwiches o Fruit cups o Fruit platter o Chicken noodle soup o Grilled chicken nugget o Sunflower Multigrain bagel This option may benefit from additional purchases to supplement the athletes, like bulk pretzels or baked chips Wendy’s No fried foods Meal options o Grilled chicken sandwich o Grilled chicken go wrap o Sour cream and chive (or plain with salsa or ketchup) baked potato o Apple slices This option may benefit from additional purchases to supplement the athletes, like bulk pretzels or baked chips Bojangles No fried foods Menu options o Roasted chicken bites o Dirty rice o Green beans o Mashed potatoes and gravy o Sauces/condiments – only the following BBQ sauce, FF Italian, ketchup, mustard This option may benefit from additional purchases to supplement the athletes, like fresh fruit McDonalds No fried foods Menu options o Plain hamburger (one) o Strawberry Gogurt o Artisan Grilled Chicken Sandwich no sauce o Fruit & Maple Oatmeal o Grilled chicken snack wraps o Smoothies – any size o Fruit and yogurt parfait o Blueberry/Pomegranate o Egg white delight o Strawberry/banana o Apple slices o Mango/Pineapple o Sauces – Ketchup, mustard, sweet and sour sauce, tangy BBQ sauce, honey, Newmans Own LF balsamic vinaigrette, Newmans Own LF Italian dressing Burger King No fried foods Menu options o Plain hamburger (one) o Strawberry banana smoothie o Tendergrill chicken sandwich - no mayo o Tropical Mango smoothie o BK veggie burger – no mayo o Condiments – Ketchup, mustard, BBQ sauce Arbys No fried foods Menu options o Turkey ‘n Cheese Slider o Ham ‘n Swiss Melt o Roast Beef Slider (no cheese) o Condiments- Arby’s Sauce, Spicy Three Pepper Sauce, Ketchup o Sides: Applesauce Taco Bell Menu Options o Breakfast- Cinnabon Delights (2 Pack), Mini Skillet Bowl (no cheese) o Shredded Chicken Mini Quesadilla (no o Fresco Soft Taco (Beef, Chicken, or Steak) (1 sauce) taco) o Spicy Potato Soft Taco (no sauce) o Beefy Mini Quesadilla (no sauce) o Crunchy Taco or Soft Taco o Cheesy Roll Up o Fiery Doritos Locos Tacos Pizzas o If ordering from places like Dominoes, Pizza Hut, or Papa John’s: Limit yourself to one slice of thick crust cheese or veggie pizzas. Avoid extra cheese, pepperoni or other greasy meats that add fat. Read Nutrition Facts on each menu before for the other varieties offered. Choose low fat and low fiber options always. Remember fat takes 3-4 hours to digest in your stomach, and could cause you feeling sluggish during your game or practice. Cook Out THERE ARE NO CHOICES ON THE MENU THAT ARE RECOMMENDED PRE-GAME/PRE-PRACTICE Homemade meal ideas o Lean beef or turkey meatballs (>90% lean meat), red/tomato sauce, pasta. Sides – sliced bread or rolls, steamed vegetables (green beans, carrots). o Grilled chicken, baked potatoes, sweet potato, or rice, steamed vegetables o Chicken noodle soup, lean/low fat chicken stew, lean beef soup, or lean beef stew with bread/rolls, fruit, and steamed vegetables. (if making from scratch, limit beans, while normally very healthy, they are also high in fiber) .