UC San Diego Intercollegiate Athletics

30003600 Calorie Meal Plan

3200CalorieMealPlan:Toaddorsubtractcalories,eitherincreaseordecreaseservingsizes.Addorsubtractfoodfromthemeals.Orsnackonitemslikethe
following:
1CupGranola:500CaloriesCupRaisins:120Calories1LargeBanana:130Calories16ozlowfatmilk:200Calories
1CupFruitYogurt:250Calories1Bowllentilsoup:250calories2OatmealCookies:150Calories1MediumMuffin:300Calories

Monday
Breakfast
1largeBanana
2slcRaisintoastw/1
Tbspmargarine
1cupCereal
1cupskimMilk
1cupCranberryjuice
cocktail

Tuesday
Breakfast
2slcRyebreadw/1Tbsp
margarine&1Tbspfruit
spread
11/4cupoattypeCereal,
1cupskimMilk
1/2Melon,raw
11/2cupGrapefruitjuice

Snack
15Crackers,wheat,
unsalted
2TbsPeanutbutter

Snack
1CupChickengumbosoup
1CSaladwith2Tlight
dressing
1slicebread
2tspmargarineoroliveoil

Wednesday
Breakfast
1Bagel,
sesame
seed
2Tbsp
Cream
cheese,
lowfat
11/2cup
Oatmeal,
cooked
1/2cup
SkimMilk
1/2cup
Peaches,
canned,
light
11/2Tbsp
Almonds,
dried,
blanched
3/4cup
Grapefruit
juice
Snack
1018
Pretzel
Twists
1cup
Orange
juice,

Thursday
Breakfast
2slcwheatbread
w/11/2Tbsp
margarine&2Tbsp
fruitspread
1Friedegg
1ozofcheese
2links(about11/2
oz)Sausage,lean
orturkey
1Orange
3/4cupMilk,skim

Friday
Breakfast
2Belgian
Waffles
2Tbsp
Pancake
syrup,low
calorie
2tsp
Margarine,
tub
1cupSkim
Milk
11/2cup
Orangejuice,
calcium
fortified

Saturday
Breakfast
1cupCorn
flakescereal
1cupSkim
milk
2slcWheat
bread,
toastedw/1
Tbsptub
margarine&
1Tbsp
creamy
peanutbutter

1Pear
3/4cup
Orangejuice,
calcium
fortified

Sunday
Breakfast
3/4cupRaisinBran
cereal
1cupSkimMilk
1Bagel,cinnamon&
raisin
2Tbsppeanutbutter
butter,plain
1Kiwifruit
11/2cupGrapefruit
juice

Snack
1WheatTortilla
1Tbspjellyor
honey
1/2Grapefruitor
1Apple

Snack
Smoothie
Clowfat
yogurt
1Cfruitjuice
C1C
fruit,fresh,

Snack
1cupApple
juice
1Peach

Snack
11/2cupsApple
graperaspberry
cocktailjuicedrink
SportsBarorFruit/Oat
Bar

calcium
fortified
Lunch
1Apple,sliced,w/skin
1CSpaghetti,Cup
MarinaraSauce
1/2cupBeans
2slcItalianbread
2tspmargarine
11/2cupSalad:
1cupLettuce,tomato,
carrot,cucumbergreen
pepper&radishes,1/2
cupEndive,2Tbsp
CreamyItaliansalad
dressing,nooilorsalt
20Pretzelrings

Lunch
Noodlesw/tuna&vegetables:
11/4cupEggnoodles,cooked
w/outsalt,1/3cupGreen
peas,1/2cupSweetred
peppers,1/4cupTunain
water,1Tbsplowfat
Mayonnaise
1ozRoll
1/2cupStrawberries
1/4cupraisins

Snack
SportsBar

Snack
Trailmix:C
Peanuts,almonds,raisins

Lunch
1Deli
sandwich:
1Hardroll,
4ozlean
turkeyor
Chicken
breast,
1oz
Cheddar
cheese,
lowfat
3/4cup
Lettuce,
shredded
2
Tomatoes,
sliced
3/4cup
Juice
drink,
mixedfruit

1Apple
3/4cup
Frozen
dessert,
lowerfat
icecream
Snack
1Banana
68ozLow
fatyogurt

Dinner
1Burrito,large:1Flour
orwheattortilla,1/2

Dinner
BakedPotatow/
1Cveggiechiliorbeefchili

Dinner
3oz
Haddock,

frozenor
canned
Sweeteneras
desired
Lunch
2pceCheese
pizza(1pce
=1/8of12in
pizza)
2cups
Tossedsalad
withlettuce,
tomato,
carrots,
cucumber
greenpepper
&radishes
2Tbsp
Vinegar&oil
salad
dressing
1Breadstick,
plain
1Carrot,raw
1cupApple
Juice

Lunch
11/2cupFreshfruit
salad,w/apples,
bananas,grapes,
oranges&pears
RoastBeef
Sandwich:2Bread,
3ozleanmeat
1Tbsplightmayo,
lettuce
1Cuplowfat
Yogurt
1cupRaspberry
juice

Snack
CGranola
4ozSkimorlowfat
Milk

Snack
1FruitJuice
GranolaBar
(orSportsBar
and8oz
sportsdrink)

Dinner
1LargeGrilled
Chickensaladmade

Dinner
2cup
Spaghetti,

Lunch
2slices
multigrain
bread
2tbsppeanut
butter
Craisins
1rawcarrot
1cuplowfat
orskimmilk
2Oatmeal
Cookies

Lunch:
2WheatTortillas
1Crefriedbeans
12ChoppedTomatoes,
lettuce
1ozCheese
CRice
1Pieceoffruit
6ozlowfatorskimmilk

Snack
12Slices
wheatbread,
3ozdeli
slicedlean
turkey,
lettuce,
mustard
1Fruit
Dinner
Mixed
vegetables

Snack
12Slicewheatbread
1TbspPeanutButter
1TbspJelly
1Pieceoffruit

Dinner
3ozPorkchop,center
loin,leanonly,broiled

cupPintobeans,3oz
leanmeatorchicken
1ozCheddarcheese,
reducedfat
CupRice
1/2cupCarrots

1/2cupIcemilk

Conion
1ozcheese
2CSalad:Greenlettuce,
carrots,cucumbers,tomatoes,
mushroom
2Tbsplowfatdressing
1Clowfatcottagecheese

baked
3/4cup
Macaroni
salad
1CRice
2Tbsp
Margarine
1cup
Squash,
winter,
mashed

with:
1cupLooseleaf
lettuce,1/2cup
Garbanzobeans,3
TbspCarrots,
shredded,3oz
grilledChicken,2
Tbsplitedressing
1/2cupBrussels
sprouts
3/4cupCorn,
yellowcookedw/
1/3cupsweetred
pepper,chopped
2Wheatdinner
rolls,small
1tbspmargarine

1cup
Spaghetti
sauce
2Tbsp
Parmesan
cheese,
grated
1thickslice
ItalianBread
2tsp
Margarine,
tub,unsalted
1cupGreen
beans
1CupCorn
8ozskimor
lowfatmilk

w/linguini&
3ozsalmon:
1cupMixed
vegetables,
broccoli,
peppers,
mushroom
1Tbspolive
oil
1cup
Linguini
3ozPink
salmon
2spg
Parsley,
chopped
1/4tspSage,
ground
1CSweet
potato,

1Potatoes,boiled
withoutskin
1/2cupWintersquash,
mashed
Cgreenbeans
chopped,cooked
1TbspMargarine,tub
3/4cupApplesauce,
unsweetened

Snack
2smallpeanutbutter
cookies
1Capplejuice

Snack
4Grahamcrackerhalves
1TbspPeanutButter

Snack
1cup
Frozen
dessert,
lowerfat
icecream
orfrozen
yogurt

Snack
Cupchocolate
Puddingpudding,
2TbspFrozen
nondairywhipped
topping

Snack
IceCream
Sandwich

Snack
3cups
Popcorn,
microwave,
naturalflavor,
saltfree
12ozmixed
juice

Snack
Icecreamsundae
madewith:1cup
lowfatIcecream,1
TbspDesserttopping,
strawberry,1Tbsp
nuts,nonfatchocolate
sauce

Informationsuppliedby:

UC San Diego Intercollegiate Athletics

MeganMangano,UNHB.S.inNutritionalSciences

Clark,Nancy,MS,RD.NancyClarksSportsNutritionGuidebook,2ndEdition.1997.Brookline,MA:NancyClark.

Rosenbloom,ChristineA.,PhD,RD,Editor.ADA:SportsNutrition:AGuidefortheProfessionalWorkingwithActive
People,3rdEdition.2000.Chicago,Illinois:TheAmericanDieteticAssociation.