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Omelet (milk added) with sausage, cheese, spinach, and broccoli) (2large eggs)
1 cup of orange juice
1 bottle of unsweetened water
2 regular slices of gluten-free bread
Lunch: 1:30PM
1 cup of 100% cranberry juice
1 bottle of unsweetened water
2 cups of salad, cobb, grilled chicken, bacon, egg, blue, cheese, avocado, tomato, Italian dressing
cup banana chips
Pork, chops, broiled or baked (1 small or think chop)
Dinner: 6PM
Unsweetened Bottled Water 16.9 fl oz
2 slices of pizza with pepperoni, thick crust (gluten free)
1 cup of Tomato with vegetable juice (V8)
Snack: throughout the day
Unsweetened Bottled Water 16.9 fl oz
1 cups of grapes
1 Large banana
1 cup of Powerade sports drink
Nutrients
Target
Average Eaten
Status
Total Calories
2860 Calories
2903 Calories
Over
Protein (g)***
96 g
112 g
OK
Protein (% Calories)***
10 - 30% Calories
18% Calories
OK
Carbohydrate (g)***
130 g
377 g
OK
Carbohydrate (% Calories)***
45 - 65% Calories
59% Calories
OK
Dietary Fiber
26 g
40 g
OK
Total Sugars
124 g
Added Sugars
41 g
Total Fat
25 - 35% Calories
22% Calories
Under
Saturated Fat
7% Calories
OK
Polyunsaturated Fat
4% Calories
Monounsaturated Fat
8% Calories
11 g
12 g
OK
5 - 10% Calories
4% Calories
Under
0.3% Calories
Under
1.1 g
0.9 g
Under
Omega 3 - EPA
491 mg
Omega 3 - DHA
429 mg
Cholesterol
< 300 mg
409 mg
Over
Minerals
Target
Average Eaten
Status
Calcium
1300 mg
1678 mg
OK
Potassium
4700 mg
4346 mg
Under
Sodium**
< 2300 mg
2515 mg
Over
Copper
890 g
2661 g
OK
Iron
15 mg
19 mg
OK
Magnesium
360 mg
648 mg
OK
Phosphorus
1250 mg
2338 mg
OK
Selenium
55 g
229 g
OK
Zinc
9 mg
15 mg
OK
Vitamins
Target
Average Eaten
Status
Vitamin A
700 g RAE
1858 g RAE
OK
Vitamin B6
1.2 mg
2.7 mg
OK
Vitamin B12
2.4 g
25.6 g
OK
Vitamin C
65 mg
200 mg
OK
Vitamin D
15 g
7 g
Under
Vitamin E
15 mg AT
11 mg AT
Under
Vitamin K
75 g
241 g
OK
Folate
400 g DFE
750 g DFE
OK
Thiamin
1.0 mg
2.1 mg
OK
Riboflavin
1.0 mg
2.7 mg
OK
Niacin
14 mg
23 mg
OK
Choline
400 mg
470 mg
OK
Our athlete received a well-balanced nutritious meal plan that was full of vegetables and fruits. The day started off with a tasty omelet that
received a side of orange juice and bread to give her the carbohydrates she needs 4 hours prior to practice. All of her macronutrient, vitamin,
and mineral needs were met easily. She was properly hydrated during and following practice along with electrolytes received from a large
banana. She received lots of lean protein that will help her maintain weight and easily met her caloric needs. She received food that is easily
accessible on a college campus and food that she could cook herself.