UC San Diego Intercollegiate Athletics

3600 -4200 Calorie Meal Plan

 

3800 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 Tbs Cream cheese, low fat
2 cup Oatmeal, cooked
1 cup Skim Milk
1 cup Peaches, canned, light
1 1/2 Tbs 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

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 Tbs 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
1 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

1 oz Cheese

1 C Rice

1 Piece of fruit

8 oz low fat or skim milk

Snack
Sports Bar

 

Snack
Trail mix: ½  C

Peanuts, almonds, raisins

 

Snack
1 Banana

6-8 oz Low fat yogurt

Snack
¾ C Granola

6 oz Skim or low fat Milk

Snack
1 C Fruit Juice

Granola Bar

(or Sports Bar and 8 oz sports drink)

Snack
1-2 Slices wheat bread, 3 oz deli sliced lean turkey, lettuce, mustard

1 Fruit

 

Snack
1-2 Slice wheat bread

1 Tbsp Peanut Butter

1 Tbsp Jelly

1 Piece of fruit

8 oz low-fat yogurt

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/

1 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
 1 C low fat cottage cheese
 
 

Dinner
6 oz Haddock, baked
3/4 cup Macaroni salad
1 C Rice
2 Tbsp Margarine 
1 cup Squash, winter, mashed

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
3/4 cup Corn, yellow cooked w/ 1/3 cup sweet red pepper, chopped
2 Wheat dinner rolls, small

1 tbsp margarine

Dinner
2 cup Spaghetti,
1 cup Spaghetti sauce
2 Tbsp Parmesan cheese, grated
1 thick slice Italian Bread
2 tsp Margarine, tub, unsalted
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
3 oz Pink salmon
2 spg Parsley, chopped
1/4 tsp Sage, ground
1 C Sweet potato,

Dinner
4 oz Pork chop, center loin, lean only, broiled
1 Potatoes, boiled without skin
1 cup Winter squash, mashed
½ C green beans chopped, cooked
1 Tbs Margarine, tub
3/4 cup Applesauce, unsweetened

Snack

2 small peanut butter cookies

1 ½ 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

½ Cup chocolate Pudding pudding,
2 Tbs Frozen nondairy whipped topping

Snack
Ice Cream Sandwich

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

12 oz mixed juice

Snack

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

 

 

Information supplied by: 

 

UC San Diego Performance Department

 

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.