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Nutrition Plan

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BC: GO TEAM!

FC: By: Taylor Bright, Elizabeth Robinson, Taylor Jariz, Miranda Green & Jessica DiFiore | Eat Healthy | Nutrition Plan for an Athlete

1: This Nutrition Plan is a basic plan for a fit athlete that participates in more than 60 minutes of physical activity. This specific nutrition plan was based off of a 16 year old male, 6'1 and 168 lbs. This nutrition plan may be altered and adjusted according to the height, weight, and age of the athlete.

2: Day 1 | TOTAL CALORIE INTAKE: 3110

3: Healthy Meal | Breakfast: - Honey Nut Cheerios (2 cups) 326 cal. * 1% milk (low fat) - Strawberries (raw) (1/2 cup) 23 cal. Lunch - Caesar salad with dressing (2 cups) 337 cal. - Chicken & cheese Quesadilla (2 cups) 1126 cal. Dinner Wheat roll (part whole wheat) (2) 200 cal. * Butter Grilled steak (eat lean & fat) (1) 526 cal. * Steak sauce (A-1) Cooked mixed vegetables (2 cups) 237 cal. Snack Banana (1) 105 cal. Granola bar (1) 130 cal. Apple (raw) (1) 72 cal. Raw carrots (7) 29 cal.

4: Eat healthy! stay fit. | Day 2 | total cal. intake: 2601

5: Breakfast - Waffle (3 cups) 309 cal. Fruit yogurt, whole milk (2 cups) 67 cal 1% milk (low fat) (1 cup) 102 cal. Lunch Fruit salad (no dressing) (1 1/2 cups) 144 cal Ham sandwich with mayo 279 cal *Tomato (raw) *Lettuce *Mustard 1% milk (low fat) (1 cup) 102 cal. Dinner Baked or broiled salmon (2) 486 cal. Wheat roll (part whole wheat) (3) 246 cal. Cooked asparagus (10) 65 cal. *Vegetable oil Snack 100% whole wheat bread (2) 188 cal. *Jelly (all flavors) Apple (raw) (2) 144 cal V-8 juice (tomato-vegetable juice) (3 cups) 131

6: Day 3 | Total Cal. Intake: 2630

7: Breakfast Oatmeal (flavored) (2 cups) 631 cal *With 1% milk (low fat) Raisins (1/2 oz box) 42 cal Lunch Raw broccoli (1/2 cups) 86 cal *Blue cheese dressing *Creamy dressing (ranch) Tomato soup (made w/ water) (2 cups) 171 cal Grilled cheese sandwich (2) 580 cal Dinner White roll (1) 78 cal Tomato cucumber salad, w/ oil & vinegar (2 cups) 369 cal. Baked chicken breast (2) 382 cal Snack Banana (2) 210 cal Pear (raw) (1) 81 cal

8: Breakfast Egg, cheese & bacon on biscuit (2) 875 cal. 1% milk (low fat) (1 cup) 102 cal. Apple (raw) (1) 110 cal. Lunch Raw sweet pepper (bell pepper) (2 cups) 37 cal. Philly cheese steak (onion & roll) (1 sub) 486 cal. Dinner Fat free milk (skim) (1 cup) 83 cal. Spaghetti with meat sauce (2 cups) 699 cal. Snack V-8 juice (tomato-vegetable juice) (2 cups) 87 cal. Banana (2) 210 cal.

9: GO TEAM! | DAY 4 | Total Cal. Intake 2690

10: Breakfast 1% milk (low fat) (1 1/2cups) 154cal Multigrain bread (2 slices) 181 cal. Jelly (all flavors) Egg white (2 1/2 cups) 43 cal. Turkey bacon (3 pieces) 126 cal. Grapes (raw) (1 1/2 cups) 166 cal. Lunch 1% milk (low fat) (1 cup) 102 cal. Ground turkey (1 patty) 140 cal. White roll (2 rolls) 156 cal. Spaghetti with meat sauce (2 1/2 cups) 874 cal. Dinner Tomato juice (1 cup) 41 cal. Apple (raw) (1) 72 cal. Raw carrots (1 cup) 50 cal. Raw celery (2 cups) 34 cal. Snack White bread (2 pieces) 189 cal. Jelly (all flavors) Meal replacement bar (Slim Fast bar) (1) 143cal. Protein powder (8 Tbs) 298 cal.

11: Total Cal. Intake: 2768 | GAME DAY

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  • By: Jessica D.
  • Joined: about 5 years ago
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  • Title: Nutrition Plan
  • Coach Lemons Nutrition Plan 3A
  • Tags: None
  • Published: about 5 years ago

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