3-Day Meal Plan

Day 1

Breakfast- glass of milk, banana, pancakes, bowl of whole wheat cereal
Lunch- sandwich (wheat bread, ham, lettuce, cheese), orange juice, apple slices
Dinner- mashed potatoes, steak, salad (lettuce, tomatoes, cucumbers), water
Snack- blueberry muffin, carrot sticks, yogurt


Day 2

Breakfast- glass of milk, orange, waffles, and yogurt
Lunch- salad (lettuce, tomatoes) backed potato, chicken quesadilla, apple juice
Dinner- salmon, brown rice, steamed veggies, glass of orange juice
Snack- peanut butter jelly sandwich


Day 3

Breakfast- glass of milk, banana, biscuit, toast
Lunch- chicken noodle soup w/ veggies, crackers, orange juice
Dinner- soft taco, ground beef, lettuce, tomatoes, cheese, glass of milk
Snack- bread and jam, ants on a log (peanut butter w/ celery and raisins)



http://skylinefamilypractice.net/PtEd/Sports-Nutrition.htm