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 .