Here is a sample diet meal plan for you athletes out there. Any athlete needs a lot of clean, healthy calories to provide energy throughout the day. If you are training with weights, working hard in practice and doing a lot of cardio, all while trying to concentrate in school, you need to have great nutrition. Even for you wrestlers or boxers who are concerned with “making weight”, you need to eat proper 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 oatmeal / 1 banana / 1 cup of raisins / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water
Mid-Morning Snack: 4 whole eggs & 4 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