Things to take into account:
- Meals are based on a 1600 calorie diet, which is most useful for those trying to lose weight progressively.
- Ratios of different food groups are based on recommended daily servings for High-conditioning athletes on a typical workout day, which is:
- 2 servings Carbohydrates
- 2.5 servings Protein
- 2 servings Vegetables/Legumes
- 1.5 servings Fruits/Nuts
- 2 servings Snacks
Breakfast ideas:
- Bran flakes with 2 cups of skim or soy milk, with cut banana on top.
- 4 ounces of fresh squeezed orange juice, and 2 Banana Protein Pancakes with warm apple syrup.
- 2 slices of Whole wheat toast, with peanut butter and strawberry spread.
- 2 scramble eggs cooked in 1 teaspoon of oil, and 2 slices of whole wheat toast with pineapple spread.
Lunch:
- Grilled Chicken Breast with 1/4 Fresh cantaloupe and 1/2 cup sliced strawberries
- Grilled Chicken Sandwich with cheese on whole wheat bun, mixed green salad and fresh apple.
Dinner:
- Salmon steaks with papaya-mint salsa
- Fried rice with eggs, carrots, scallions, red pepper, and peanut sauce.
Typical weekday meal schedule:
- Breakfast: 1 Cup of oatmeal with half an apple sliced (223 calories)
- Lunch: 6 oz baked chicken with 1 baked sweet potato and 1-2 cups of steamed broccoli (431 – 476 calories)
- Dinner: 4 ounces salmon over 1/2 cup brown rice with 1/2 cup of cooked red pepper and 1 cup of boiled green beans (303 calories)
- Adds up to 1,000 calories, extra 600 calories can be made up in drink / snacks
Resources:
With so many food blogs out there, here are some for more creative meal ideas:
Wellesley Wrestling 