Here is a sample diet meal plan for you athletes out there. Any athlete needs a lot of clean, healthy calories to provide them with energy throughout the day. If you are training with weights, working hard in practice and doing a lot of cardio all while trying to conentrate in school, you need to have great nutrition. Even for you wrestlers or boxers who are concerned with "making weight", you need to eat sound meals. If you don't, you will not have the energy to get through your workouts and your body will try to hold onto as much fat as possible as an attempt to survive. You can't burn a fire without having something in the furnace first; remember that.

Breakfast: Protein shake - 2 scoops of whey protein / 1 cup of oatmeat / 1 banana / 1 cup of raisans / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water

Mid-Morning Snack: 8 egg whites / 2 slices of German Dark wheat bread / 1 orange / 1-2 glasses of water

Lunch: 2 cups of pasta / grilled chicken / garden salad with oil and vinegar / 1-2 glasses of water

Mid-Afternoon Snack: protein shake / 1 apple / 1-2 glasses of water

Dinner: grilled chicken, lean meat or fish / 1 cup of brown rice / steamed vegetables / 1-2 glasses of water