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    UC San Diego Intercollegiate Athletics

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    Matthew Citta
    This document outlines a 3200 calorie meal plan for UC San Diego athletes, providing breakfast, lunch, dinner, and snack options each day of the week to meet calorie needs. The meals include lean proteins, whole grains, fruits and vegetables, and low-fat dairy to fuel workouts. Additional snacks and calorie adjustments are suggested to customize the plan based on individual needs and activities.

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    UC San Diego Intercollegiate Athletics

    Uploaded by

    Matthew Citta
    134 views3 pages
    This document outlines a 3200 calorie meal plan for UC San Diego athletes, providing breakfast, lunch, dinner, and snack options each day of the week to meet calorie needs. The meals include lean proteins, whole grains, fruits and vegetables, and low-fat dairy to fuel workouts. Additional snacks and calorie adjustments are suggested to customize the plan based on individual needs and activities.

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    UC San Diego Intercollegiate Athletics

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    This document outlines a 3200 calorie meal plan for UC San Diego athletes, providing breakfast, lunch, dinner, and snack options each day of the week to meet calorie needs. The meals include lean proteins, whole grains, fruits and vegetables, and low-fat dairy to fuel workouts. Additional snacks and calorie adjustments are suggested to customize the plan based on individual needs and activities.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    134 views3 pages

    UC San Diego Intercollegiate Athletics

    Uploaded by

    Matthew Citta
    This document outlines a 3200 calorie meal plan for UC San Diego athletes, providing breakfast, lunch, dinner, and snack options each day of the week to meet calorie needs. The meals include lean proteins, whole grains, fruits and vegetables, and low-fat dairy to fuel workouts. Additional snacks and calorie adjustments are suggested to customize the plan based on individual needs and activities.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    UC San Diego Intercollegiate Athletics 3000-3600 Calorie Meal Plan

    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 Cup Raisins: 120 Calories 1 Large Banana: 130 Calories 16 oz lowfat 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 Breakfast 1large Banana 2 slc Raisin toast w/ 1 Tbsp margarine 1 cup Cereal 1 cup skim Milk 1 cup Cranberry juice cocktail Tuesday 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 Wednesda y Breakfas t 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 Snack 10-18 Pretzel Twists 1 cup Orange juice, calcium fortified Thursday 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 Friday 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 Saturday 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 Sunday 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 Pean ut butter

    Snack 1 Cup Chicken gumbo soup 1C Salad with 2 T light dressing 1 slice bread 2 tsp margarine

    Snack 1 Wheat Tortilla 1 Tbsp jelly or honey 1/2 Grapefruit or 1 Apple

    Snack Smoothie C low-fat yogurt 1 C fruit juice C -1 C fruit, fresh, frozen or canned Sweetener as desired

    Snack 1 cup Apple juice 1 Peach

    Snack 1 1/2 cups Applegraperaspberry cocktail juice drink Sports Bar or Fruit/Oat Bar

    Lunch 1 Apple, sliced, w/skin 1C Spaghetti, 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

    or olive oil 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 Mayonnais e 1 oz Roll 1/2 cup Strawberrie s 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 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 C Rice 1 Piece of fruit 6oz low fat or skim milk

    Snack Sports Bar

    Snack Trail mix: C Peanuts, almonds, raisins

    Snack 1 Banana 6-8 oz Low fat yogurt

    Snack C Granola 4 oz Skim or low fat Milk

    Snack 1 Fruit Juice Granola Bar (or Sports Bar and 8 oz sports drink)

    Dinner 1 Burrito, large: 1 Flour or wheat tortilla, 1/2 cup Pinto

    Dinner Baked Potato w/ 1 C veggie chili or beef chili C onion

    Dinner 3 oz Haddock, baked 3/4 cup Macaroni salad

    Dinner 1 Large Grilled Chicken salad made with: 1 cup Looseleaf lettuce, 1/2 cup Garbanzo

    Dinner 2 cup Spaghetti, 1 cup Spaghetti sauce 2 Tbsp Parmesan

    Snack 1-2 Slices wheat bread, 3 oz deli sliced lean turkey, lettuce, mustard 1 Fruit Dinner Mixed vegetables w/linguini & 3 oz salmon: 1 cup Mixed

    Snack 1-2 Slice wheat bread 1 Tbsp Peanut Butter 1 Tbsp Jelly 1 Piece of fruit Dinner 3 oz Pork chop, center loin, lean only, broiled 1 Potatoes,

    beans, 3 oz lean meat or chicken 1 oz Cheddar cheese, reduced fat Cup Rice 1/2 cup Carrots

    1/2 cup Ice milk

    1 oz cheese 2 C Salad: Green lettuce, carrots, cucumbers, tomatoes, mushroom 2 Tbsp low fat dressing 1 C low fat cottage cheese

    1 C Rice 2 Tbsp Margarin e 1 cup Squash, winter, mashed

    beans, 3 Tbsp Carrots, shredded, 3 oz grilled Chicken, 2 Tbsp lite dressi ng 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 Snack Cup chocolate Pudding puddin g, 2 Tbsp Frozen nondairy whipped topping

    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

    vegetables, broccoli, peppers, mushroom 1 Tbsp olive oil 1 cup Linguini 3 oz Pink salmon 2 spg Parsle y, chopped 1/4 tsp Sage, ground 1 C Sweet potato,

    boiled without skin 1/2 cup Winter squash, mashed C green beans chopped, cooked 1 Tbsp Margarine, tub 3/4 cup Applesauce, unsweetene d

    Snack 2 small peanut butter cookies 1 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 Ice Cream Sandwi ch

    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, 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 Clarks 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.

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