Breakfast: 1-2 items from each column of "Morning Carbohydrates". Example: banana, cereal, milk, toast and orange juice
Lunch: 1-2 items from each column of "Lunch & Dinner Carbohydrates" plus one choice from "Lunch & Dinner Proteins." Example: brown rice, broccoli, carrots, mushrooms, chicken
Dinner: 1-2 items from each column of "Lunch & Dinner Carbohydrates" plus one choice from "Lunch & Dinner Proteins." Example: pasta, asparagus, spinach, tomato, salmon
Morning Carbohydrates
Column 1 |
Column 2 |
Column 3 |
strawberries |
dry cereal (whole grain) |
water |
raspberries |
oatmeal |
orange juice |
blueberries |
cream of wheat |
grape juice |
bananas |
pancakes (whole grain) |
nonfat milk |
honeydew |
waffles (whole grain) |
smoothie |
cantaloupe |
toast (whole grain) |
herb tea |
watermelon |
bagels (whole grain) |
|
Lunch & Dinner Carbohydrates
Column 1 |
Column 2 |
Column 3 |
potato |
asparagus |
tomatoes |
sweet potato |
spinach |
mushrooms |
yams |
broccoli |
cauliflower |
brown rice |
brussel sprouts |
carrots |
pasta |
peas |
corn |
noodles |
green beans |
onions |
soup (vegetable) |
cabbage |
squash |
Lunch & Dinner Proteins
Column 1 |
Column 2 |
Column 3 |
salmon |
turkey (breast) |
soybeans |
tuna |
chicken (breast) |
beans (all) |
sea bass |
beef (extra lean) |
lentils |
scallops |
veal |
rice & beans |
snapper |
|
eggs (white) |
cod |
|
yogurt |
shrimp |
|
dairy products |
Snack Foods
Column 1 |
Column 2 |
Column 3 |
apple |
yogurt |
liquid meals |
grapes |
smoothie |
sport drinks |
peach |
popcorn (without butter) |
energy bars |
orange |
pretzels (fat free) |
energy gels |
banana |
almonds |
|
Note* Complex Carbohydrates before workout/competition!
Protein and Carbohydrates after workout/competition!
Water intake throughout the day!