UC San Diego Intercollegiate Athletics

4200-4800 Calorie Meal Plan

4500 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 2 slc Raisin toast w/ 1 Tbsp margarine and 2 Tbsp peanut butter 1 cup Cereal 1 ½ cup skim Milk 1 cup Cranberry juice cocktail	Breakfast 2 slc Rye bread w/ 1 Tbsp margarine & 1 Tbsp fruit spread 2 cup oat-type Cereal, 1 cup skim Milk ½ C raisins 1 Melon, raw 1 1/2 cup Grapefruit juice	Breakfast 1 Bagel, sesame seed 2 Tbsp Cream cheese, low fat 2 cup Oatmeal, cooked 1 cup Skim Milk 1 cup Peaches, canned, light 1 1/2 Tbsp Almonds, dried, blanched 12 oz Grapefruit juice	Breakfast 2 slc wheat bread w/1 1/2 Tbsp margarine & 2 Tbsp fruit spread 2 Fried egg 2 oz of cheese 2 links (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 2 tsp Margarine, tub ½ C strawberries 2 eggs 1 cup Skim Milk or low-fat milk 1 1/2 cup Orange juice, calcium fortified	Breakfast 2 cup Corn flakes cereal 1 ½ cup Skim or low-fat milk 2 slc Wheat bread, toasted w/1 Tbsp tub margarine & 2 Tbsp creamy peanut butter 1 Pear 1 ½ cup Orange juice, calcium fortified	Breakfast 2 cup Raisin Bran cereal 1 ½ cup Skim or low-fat Milk 1 Bagel, cinnamon & raisin 2 Tbsp peanut butter, plain 1 Kiwifruit 1 1/2 cup Grapefruit juice
Snack 15 Crackers, wheat, unsalted 2 Tbsp Peanut butter 8 oz sports drink 8 oz yogurt	Snack 1 Cup Chicken gumbo soup 1 ½ C Salad with 2 T light dressing 1 slice bread 2 tsp margarine or olive oil	Snack 1 Sports Bar 1 cup Orange juice, calcium fortified	Snack 1 Wheat Tortilla 1 Tbsp jelly or honey 2 tbsp peanut butter 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, 1 scoop added protein powder	Snack 1 cup Apple juice 1 Peach ½ C dried apricots	Snack 1 1/2 cups Apple-grape-raspberry cocktail juice drink Sports Bar or Fruit/Oat Bar
Lunch 1 Apple, sliced, w/skin 2 C Spaghetti, 1 Cup Marinara Sauce 1/2 cup Beans 2 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 Tbs Creamy Italian salad dressing, no oil or salt 20 Pretzel rings	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 1 large banana 1/4 cup raisins	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 1 ½ cup Frozen dessert, lower fat ice cream	Lunch 2 cups Fresh fruit salad, w/apples, bananas, grapes, oranges & pears Roast Beef Sandwich: 2 Bread, 3 oz lean meat 1 Tbsp light mayo, lettuce 1 Cup low fat Yogurt 1 cup Raspberry juice	Lunch 3 pce Cheese pizza (1 pce = 1/8 of 12 in pizza) 2 cups Tossed salad with lettuce, tomato, carrots, cucumber green pepper & radishes 2 Tbs Vinegar & oil salad dressing 1 Breadstick, plain 1 Carrot, raw 1 ½ cup Apple Juice 2 oatmeal cookie	Lunch 2 slices multigrain bread 2 tbsp peanut butter ¼ C raisins 1 raw carrot 1 cup low-fat or skim milk 2 Oatmeal Cookies 1 banana	Lunch 2 Wheat Tortillas 1 C refried beans 1-2 Chopped Tomatoes, lettuce 2 oz Cheese 1 C Rice 1 Piece of fruit 8 oz low fat or skim milk
Snack Sports Bar 12 oz Sports Drink	Snack Trail mix: ½ C Peanuts, almonds, raisins 1 large banana	Snack 1 Banana 6-8 oz Low fat yogurt, ½ C Granola	Snack 1 C Granola 8 oz Skim or low fat Milk 1 fresh fruit	Snack 1 C Fruit Juice Granola Bar (or Sports Bar and 8 oz sports drink)	Snack 2 Slices wheat bread, 6 oz deli sliced lean turkey, lettuce, mustard 1 Fruit 8oz apple juice	Snack 2 Slice wheat bread 1 Tbsp Peanut Butter 1 Tbsp Jelly ¼ C raisins 1 Piece of fruit 8 oz low-fat yogurt
Dinner 1 Burrito, large: 1 Flour or wheat tortilla, 1/2 cup Pinto beans, 6 oz lean meat or chicken 2 oz Cheddar cheese, reduced fat 1 Cup Rice 1/2 cup Carrots 1 cup low-fat or skim milk	Dinner Baked Potato w/ 1 1/2 C veggie chili or beef chili ¼ C onion 2 oz cheese 2 C Salad: Green lettuce, carrots, cucumbers, tomatoes, mushroom 2 Tbsp low fat dressing ½ C low fat sour cream 3 oz lean meat 1 C low fat cottage cheese	Dinner 6 oz Haddock, baked 1 cup Macaroni salad 2 C Rice 2 Tbsp Margarine 1 cup Squash, winter, mashed 2 Slice wheat bread, 1 Tbsp margarine	Dinner 1 Large Grilled Chicken salad made with: 1 cup Loose-leaf lettuce, 1/2 cup Garbanzo beans, 3 Tbsp Carrots, shredded, 6 oz grilled Chicken, 2 Tbsp lite dressing 1 cup Brussels sprouts 3/4 cup Corn, yellow cooked w/ ½ cup sweet red pepper, chopped 2 Wheat dinner rolls, small 1 Tbsp margarine	Dinner 2 cup Spaghetti, 1 cup Spaghetti sauce, with 3 oz lean meat 2 Tbsp Parmesan cheese, grated 2 thick slice Italian Bread 2 Tbsp Margarine, 1 cup Green beans 1 Cup Corn 8 oz skim or low fat milk	Dinner Mixed vegetables w/linguini & salmon: 2 cup Mixed vegetables, broccoli, peppers, mushroom 2 Tbsp olive oil 1 cup Linguini 6 oz Pink salmon 2 tsp Parsley, chopped 1/4 tsp Sage, ground 1 C Sweet potato	Dinner 6 oz Pork chop, center loin, lean only, broiled 1 Potatoes, boiled without skin 1 cup Winter squash, mashed 1 C green beans chopped, cooked 1 Tbsp Margarine, tub 1 1/2 cup Applesauce, unsweetened 1 slice wheat bread
Snack 3 small peanut butter cookies 1 ½ C apple juice	Snack 4 Graham cracker halves 2 Tbsp Peanut Butter	Snack 1 ½ cup Frozen dessert, lower fat ice cream or frozen yogurt	Snack 1 Cup chocolate Pudding, 3 Tbsp Frozen nondairy whipped topping	Snack 2 Ice Cream Sandwich	Snack 3 cups Popcorn, microwave, natural flavor, salt free 12 oz mixed juice	Snack Ice cream sundae made with:1 ½ cup low-fat Ice cream, 1 ½ Tbsp nuts, non-fat chocolate sauce , 1 Tbsp Dessert topping, strawberry

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, 2^nd Edition. 1997. Brookline, MA: Nancy Clark.

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