3200 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 1large Banana 2 slc Raisin toast w/ 1 Tbsp margarine 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 1 1/4 cup oat-type Cereal, 1 cup skim Milk 1/2 Melon, raw 1 1/2 cup Grapefruit juice Breakfast 1 Bagel, sesame seed 2 Tbsp Cream cheese, low fat 1 1/2 cup Oatmeal, cooked 1/2 cup Skim Milk 1/2 cup Peaches, canned, light 1 1/2 Tbsp Almonds, dried, blanched 3/4 cup Grapefruit juice Breakfast 2 slc wheat bread w/1 1/2 Tbsp margarine & 2 Tbsp fruit spread 1 Fried egg 1 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 1 cup Skim Milk 1 1/2 cup Orange juice, calcium fortified Breakfast 1 cup Corn flakes cereal 1 cup Skim milk 2 slc Wheat bread, toasted w/1 Tbsp tub margarine & 1 Tbsp creamy peanut butter 1 Pear 3/4 cup Orange juice, calcium fortified Breakfast 3/4 cup Raisin Bran cereal 1 cup Skim Milk 1 Bagel, cinnamon & raisin 2 Tbsp peanut butter butter, plain 1 Kiwifruit 1 1/2 cup Grapefruit juice Snack 15 Crackers, wheat, unsalted 2 Tbs Peanut butter 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 10-18 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 cup Apple juice 1 Peach Snack 1 1/2 cups 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 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 Tbsp 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 1/4 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 3/4 cup Frozen dessert, lower fat ice cream 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 1 Cup low fat Yogurt 1 cup Raspberry juice Lunch 2 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 Breadstick, plain 1 Carrot, raw 1 cup Apple Juice 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 Lunch: 2 Wheat Tortillas 1 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 Trail mix: ¼ C Peanuts, almonds, raisins Snack 1 Banana 6-8 oz Low fat yogurt Snack ½ C Granola 4 oz Skim or low fat Milk Snack 1 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 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 3 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 & 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 C Sweet potato, Dinner 3 oz Pork chop, center loin, lean only, broiled 1 Potatoes, boiled without skin 1/2 cup Winter squash, mashed ½ C green beans chopped, cooked 1 Tbsp 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 Tbsp 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: 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. Original article and pictures take http://www.nmnathletics.com/attachments1/517.htm?DB_OEM_ID=5800 site
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