sunday
breakfast:
-
Eggs, toast, fruit, and milk
-
Peanut butter toast, banana, and a glass of milk.
lunch:
-
Meatballs and pasta with sauce, mixed veggies
-
beef burrito with veggies
snack:
-
Protein bar
-
Cold cereal and milk
dinner:
-
pasta with meat sauce, veggies, Italian bread
-
Shredded chicken burritos
monday
breakfast:
-
Avocado toast with eggs and fruit
-
bagel breakfast sandwich with eggs
lunch:
-
Chicken tortilla wrap, fruit
-
Pasta with meatballs, bread, veggies
snack:
-
Pretzels or crackers and peanut butter
Cold cereal and milk
-
Chocolate milk or low-fat milk
dinner:
-
Chicken and/or veggie pizza with side salad
-
Wraps with shredded meat, and veggies
tuesday.
breakfast:
-
Omelet with veggies, cheese, and toast
-
Peanut butter toast, banana, and a glass of milk.
lunch:
-
Chicken with wholegrain pasta
-
Small Baked potato
snack:
-
Peanut butter on wholegrain bread
-
Grapes/Blueberries/Apple
dinner:
-
chicken, rice, a sweet potato
wednesday
breakfast:
-
Fruit smoothie
-
Peanut butter on whole-wheat toast,
lunch:
-
Chicken sandwich, fruit, and green salad
-
Pasta salad
snack:
-
Granola bar
-
Fruit
-
Cereal with milk
dinner:​
-
Shredded chicken burritos
thursday
breakfast:
-
Eggs, toast, fruit, and milk
-
Some fruit and toast
lunch:
-
Meatballs and pasta with sauce, mixed veggies
-
Turkey sandwich on whole-wheat bread with cheese
snack:
-
Sliced cucumber and whole-grain crackers
Cold cereal and milk
dinner:
-
A piece of chicken or fish with some brown rice or pasta
-
Shredded chicken burritos
saturday
breakfast:
-
Breakfast potatoes
-
Whole grain toaster waffles
lunch:
-
Chicken Caesar wrap with baked or rotisserie chicken
-
Salmon and bagel box with smoked salmon on a bagel with cream cheese
snack:
-
Protein bar
-
Chips and mixed berries
dinner:
-
Baked potatoes
-
Omelette made with smoked salmon
Why Is It Important To Follow
Sports performance can be improved by a proper diet. The majority of an athlete's vitamin and mineral requirements should be covered by a well-planned, nutrient-rich diet, which also includes adequate protein to support muscle growth and repair.