UC San Diego Intercollegiate Athletics

1800-2400 Calorie Meal Plan

 

 

2200 Calorie Meal Plan:   To add or subtract calories, either increase or decrease serving sizes.  Add or subtract food from the meals.  Or snack on items like the following:

1 Cup Granola: 500 Calories        ¼ Cup Raisins: 120 Calories         1 Large Banana: 130 Calories      16 oz low-fat milk: 200 Calories

1 Cup Fruit Yogurt: 250 Calories              1 Bowl lentil soup: 250 calories    2 Oatmeal Cookies: 150 Calories               1 Medium Muffin: 300 Calories

 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast
1 large Banana
1 cup Cereal
1 ½  cup skim Milk

 


 

Breakfast
1 slc Rye bread w/ 1 Tbsp fruit spread
3/4 cup oat-type Cereal,
3/4 cup skim Milk

1/2 Melon, raw
 ½  Grapefruit juice

Breakfast
½ Bagel, sesame seed
1 Tbsp Cream cheese, low fat
1 cup Oatmeal, cooked
1/2 cup Skim Milk
1/2 cup Peaches, canned, light

Breakfast
1 slc wheat bread w/ 2 tsp margarine
1 Fried egg
1 link (about 1 1/2 oz) Sausage, lean or turkey

1 Orange
3/4 cup Milk, skim
 

Breakfast  
2 Belgian Waffles
2 Tbsp Pancake syrup, low calorie
1 cup Skim Milk

½ C Strawberries

Breakfast
1 cup Corn flakes cereal
1 cup Skim milk
1 slc Wheat bread w/ 1 Tbsp creamy peanut butter
 
1 Pear

Breakfast  
3/4 cup Raisin Bran cereal
1 cup Skim Milk
½ Bagel, cinnamon & raisin
1 Tbsp peanut butter, plain
1 Kiwifruit
 

Snack
1 slice wheat bread
1 Tbs Peanut butter

 

Snack
1 Cup Chicken gumbo soup

1 ½ C Salad with 2 T light dressing

1 slice bread

Snack
10 Pretzel Twists
1 cup Orange juice, calcium fortified

Snack
1 Wheat Tortilla

1 Tbsp jelly or honey

1/2 Grapefruit or

1 Apple

Snack

Smoothie

½ C low-fat yogurt

1 C fruit juice

½ C -1 C fruit, fresh, frozen or canned

Sweetener as desired

Snack

1 orange or fresh fruit

Snack

6 oz Apple-grape-raspberry cocktail juice drink
Sports Bar or Fruit/Oat Bar

Lunch
1 Apple, sliced, w/skin
1 C Spaghetti, ½ Cup Marinara Sauce
1/2 cup Beans
1 slc Italian bread
2 tsp margarine
1 1/2 cup Salad:
1 cup Lettuce, tomato, carrot, cucumber green pepper & radishes, 1/2 cup Endive, 2 Tbsp light Creamy Italian salad dressing, no oil or salt
10 Pretzel twists

 

Lunch
Noodles w/tuna & vegetables: 1 1/4 cup Egg noodles, cooked w/out salt, 1/3 cup Green peas, 1/2 cup Sweet red peppers, 1/4 cup Tuna in water, 1 Tbsp low fat Mayonnaise
1 oz Roll
1/2 cup Strawberries


Lunch
1 Deli sandwich: 1 Hard roll, 4 oz lean turkey or Chicken breast,

1 oz Cheddar cheese, low fat
3/4 cup Lettuce, shredded
2 Tomatoes, sliced
3/4 cup Juice drink, mixed fruit
 
1 Apple

Lunch
1 1/2 cup Fresh fruit salad, w/apples, bananas, grapes, oranges & pears
Roast Beef Sandwich:  2 Bread, 3 oz lean meat

1 Tbsp  light mayo, lettuce

6 oz low fat Yogurt


Lunch
1 pce Cheese pizza (1 pce = 1/8 of 12 in pizza)
2 cups Tossed salad with lettuce, tomato, carrots, cucumber green pepper & radishes
2 Tbsp Vinegar & oil salad dressing 
1 Carrot, raw
1 cup Apple Juice

Lunch
2 slices multigrain bread

2 tbsp peanut butter

1 tbsp jelly

1 raw carrot

1 cup low-fat or skim milk

1 Oatmeal Cookies

Lunch:

1 Wheat Tortillas

3/4 C refried beans

1-2 Chopped Tomatoes, lettuce

1 oz Cheese

½ C Rice

1 Piece of fruit

6oz low fat or skim milk

Snack
Sports Bar

 

Snack
1 apple

 

Snack
1 Banana

4 oz Low fat yogurt

Snack
½-1 C non-sugar cereal

4 oz Skim or low fat Milk

Snack
1 C mixed fruit

½ C applesauce

Snack
1 Slices wheat bread, 1 oz deli sliced lean turkey, lettuce, mustard

1 Fruit

Snack
10 Pretzel twists

1 Piece of fruit

Dinner
1 Burrito, large: 1 Flour or wheat tortilla, 1/2 cup Pinto beans, 3 oz lean meat or chicken

1 oz Cheddar cheese, reduced fat

½ Cup Rice
1/2 cup Carrots
 
 
1/2 cup Ice milk

 

Dinner
Baked Potato w/

½ C veggie chili or beef chili

¼ C onion

1 oz cheese
2 C Salad: Green lettuce, carrots, cucumbers, tomatoes, mushroom

2 Tbsp low fat dressing
 ½  low fat cottage cheese
 
 

Dinner
3 oz Haddock, baked
½ C Rice
2 Tbsp Margarine 
1 cup Squash, winter, mashed
½ C Broccoli

Dinner
1 Large Grilled Chicken salad made with:

1 cup Loose-leaf lettuce, 1/2 cup Garbanzo beans, 3 Tbsp Carrots, shredded, 3 oz grilled Chicken, 2 Tbsp lite dressing
1/2 cup Brussels sprouts w/ 1/3 cup sweet red pepper, chopped
1 Wheat dinner rolls, small

2 tsp margarine

Dinner
1 cup Spaghetti,
1/2 cup Spaghetti sauce
2 Tbsp Parmesan cheese, grated
1 slice Italian Bread
2 tsp Margarine, tub, unsalted
1 cup Green beans

½ C Corn

8 oz skim or low fat milk

Dinner
Mixed vegetables w/linguini &  3 oz salmon:
1 cup Mixed vegetables, broccoli, peppers, mushroom
1 Tbsp olive oil
1 cup Linguini
3 oz Pink salmon
2 spg Parsley, chopped
1/4 tsp Sage, ground
1/2 C Sweet potato,

Dinner
3 oz Pork chop, center loin, lean only, broiled
½  Potato, boiled without skin
1/2 cup Winter squash, mashed
½ C green beans chopped, cooked
1 Tbsp Margarine, tub
 

Snack

1 small peanut butter cookies

¾ C apple juice

Snack

4 Graham cracker halves

1 Tbsp Peanut Butter

Snack

1 cup Frozen dessert, lower fat ice cream or frozen yogurt

Snack

1 Frozen Fruit Bar

Snack
Ice Cream Sandwich

Snack
3 cups Popcorn, microwave, natural flavor, salt free

8 oz mixed juice

Snack

Ice cream sundae made with: ½- 1  cup low-fat Ice cream, 1 Tbsp Dessert topping, strawberry, 1 Tbsp nuts, non-fat chocolate sauce

 

 

Information supplied by: 

 

UC San Diego Intercollegiate Athletics

 

Megan Mangano, UNH B.S. in Nutritional Sciences

 

Clark, Nancy, MS, RD.  Nancy Clark’s Sports Nutrition Guidebook, 2nd Edition.  1997.  Brookline, MA:  Nancy Clark.

 

Rosenbloom, Christine A., PhD, RD, Editor.  ADA: Sports Nutrition: A Guide for the Professional Working with Active People, 3rd Edition.  2000.  Chicago, Illinois: The American Dietetic Association.