Breakfast
• Banana
• Bowl of whole or multi-grain wheat cereal (Ex: Cheerios, chex mix)
• Whole wheat toast (Low fat spread optional
• Milk/orange juice
• *Boiled egg for protein if desired
Lunch
• Chicken noodle soup (low sodium, fat, etc)
• Small salad with healthy dressing (Oil or Vinegar based)
• Apple
• Crackers
• Water/milk/fruit juice
Mid-day Snack
• Water
• Orange
• Bagel *Low fat cream cheese optional
Dinner
• Chicken Casserole
• Cooked Green Vegetables
• Skim Milk or Water
Day 2
Breakfast
• Flavored Oatmeal
• 2 slices of Cantaloupe
• Milk/orange juice
• low fat yogurt
Lunch
• Turkey Sandwich (no condiments, lettuce, tomatoes, whole wheat bread)
• Applesauce with cinnamon
• 1 Banana
• Milk /water/fruit juice
Midday Snack
• Low fat blueberry or banana nut muffin
• 1 bunch of Grapes
• Water
Dinner
• Whole wheat spaghetti with low fat tomato sauce
• Lean meatballs with spaghetti
• Side of grilled vegetables
• Milk or water
Day 3
Breakfast
• Small stack of pancakes (none or little syrup/butter)
• Banana
• Milk or orange juice
Lunch
• Lean roast beef sandwich (no condiments)
• Low fat yogurt
• Peach
• Milk/water/fruit juice
Midday Snack
• Graham crackers
• Mozzarella string cheese
• Fruit cup
• Water
Dinner
• Lean Baked pork cutlets
• Side of mixed vegetables (romaine lettuce, peas and carrots)
• Small amount of rice on the side (preferably brown or mixed)
• Milk or water
This blog post about the healthy nutrition diet of an athlete is very interesting, and information filled. You might want to write an conclusion on why all these foods are healthy, and how they would contribute to your health and performance.
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