Merle Price Commons - Lunches
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Merle Price Commons - Lunches Merle Price Commons - Lunches Presentation Transcript

  • FOOD SELECTIONS FOR UW-STOUT ATHELETES FOR LUNCH AT THE COMMONS By: Navya Gurajada Kavitha Penugonda
  • INTRODUCTION
    • Balanced Diet
    • Food Pyramid
    • Nutrient Recommendations
    • Food choices
    • Foods to avoid
    • Nutrient estimates for different kinds of Athletes
    • Menu Planning
    • Menus for a week
    • A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.
    • Carbohydrates : these provide a source of energy.
    • Proteins : these provide a source of materials for growth and repair.
    • Fats : these provide a source of energy and contain fat soluble vitamins.
    • Vitamins : these are required in very small quantities to keep you healthy.
    • Mineral Salts : these are required for healthy teeth, bones, muscles etc.
    • Fibre : this is required to help your intestines function correctly; it is not digested.
    • Balanced Diets : we must have the above items in the correct proportions.
  • FOOD PYRAMID Source: www.sciencepages.co.uk
    • The food pyramid shows how much of different types of foods we should be eating:
    • Breads and cereals should make up the major part of our diet
    • We should eat lots of vegetables and fruit
    • We should eat some (but not too much) meat (or veggie alternative) and dairy products every day
    • We should eat as few fats, oils and sweets as possible.
  • CARB CHARGE
    • Carbohydrates provide athletes with an excellent source of fuel.
    • choose whole grains more often than their more processed counterparts like white rice and white bread.
    • (such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas)
    • Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients needed.
    Recommendations for Athletes
  • PROTEIN POWER
    • Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating.
    • Too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.
    • Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
  • FAT FUEL
    • Concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils.
    • Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.
    • Fluids
    • To prevent dehydration:
    • Drink at regular intervals throughout the day.
    • Carry sports drinks and water with you.
    • Limit caffeinated and alcoholic beverages as they are diuretics and promote fluid loss.
    • Foods Choices:
    • Skim or 1% milk.
    • Fresh fruit, fruit juice, smoothie Salads/salad bars –for carbohydrate.
    • For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna.
    • Light/fat-free mayo, light/fat-free salad dressings.
    • Limit/Avoid:
    • High-fat meats such as sausage, bacon.
    • Donuts, biscuits or croissants.
    • Sandwiches made with high-fat meats
    • Regular "mayo," "special sauces," regular salad dressings.
    • Mayonnaise-based potato or macaroni and cheese.
    • Deep-fried items such as egg rolls, wontons, sweet-and-sour pork or shrimp.
    • Fried noodles and fried rice.
  • COMMONS
    • At commons the meal ( Lunch ) costs around 2- 6 dollars.
    • Information for nutrition analysis was collected from internet and USDA.
  • SERVING SIZES BASED ON STOUT ATHELETE’S IN TRAINING
    • Small – 120 lbs
    • Medium – 155 lbs
    • Large – 175 lbs
    • XL – 210 lbs
    • XXL – 240 lbs
  • CALORIE ESTIMATE FOR ATHLETES FOR EXERCISING LASTING 1-2 HOURS MODERATE – HIGH INTENSITY (> 60% VO 2 MAX)
    • Lunch meets 1/3 rd of the daily requirement.
    • The Macro Nutrient estimates for lunch are:
    Body Size Calories (K Cal) CHO (g) Fat (g) Protein (g) Small (120 lbs) 833 131 23 25 Medium (155lbs) 1033 162 29 31 Large (175 lbs) 1200 189 33 36 XL (210 lbs) 1433 226 40 41 XXL (240 lbs) 1667 262 46 50
  • END POINT VALUES FOR MICRONUTRIENT INTAKE. Macronutrient % calories Weight Carbohydrates 63% calories 7-8 gr/kg Protein 12% calories 1.35- 1.5 g/kg Fat 25 % calories  
  • MENU PLANNING
    • Balance : Different food groups
    • Variety
    • Emphasis on :
    • Low Fat Milk
    • Appetizers
    • Fruits and vegetables
    • Limit/ avoided fried foods
    • and high fat foods
  • Menu For Monday Menu Summer Salad Chicken Sandwich, Grilled/ Smothered Beef and Bean Burrito Baked Potato Sour Cream Chocolate chip Bar 2% Milk
  • Monday Small : 120 Pounds Athlete CHO – 50 %, PRO – 19%, Fat- 25% Menu Calories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Summer Salad 156.2 15 3.2 2.7 5oz Chicken Sandwich, Grilled 208 21.2 22.1 4.7 1 each Baked Potato 117 26.6 3.1 0.2 1 each Sour Cream 42 1.3 0.9 2.8 1 oz Chocolate chip Bar 188 27.8 2.7 8.6 1 each 2% Milk 130 13 8 5 8 oz Total 841.2 104.9 40 24  
  • Monday Medium : 155 Pounds Athlete CHO – 57 %, PRO – 14%, Fat- 29% Menu Calories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Summer Salad 125 12 2.6 2.2 4 oz Smothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each Baked Potato 117 26.6 3.1 0.2 1 each Sour Cream 42 1.3 0.9 2.8 1 oz Chocolate chip Bar   27.8 2.7 8.6 1 each 2% Milk 260 26 16 10 16 oz Total 1062 151.1 37.1 35.1  
  • Monday Large : 175 Pounds Athlete CHO – 43 %, PRO – 11%, Fat- 24% Menu Calories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Cheese Soup 164.6 9 6.4 11 4 oz Summer Salad 125 12 2.6 2.2 4 oz Smothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each Baked Potato 117 26.6 3.1 0.2 1 each Sour Cream 42 1.3 0.9 2.8 1 oz 2% Milk 260 26 8 5 16 oz Total 1226.6 132.3 32.8 32.5  
  • Monday XL : 210 Pounds Athlete CHO – 41 %, PRO – 13%, Fat- 31% Menu Calories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Cheese Soup 329.2 18 12.8 22 8 oz Summer Salad 187.5 18 3.9 3.3 6oz Smothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each Baked Potato 117 26.6 3.1 0.2 1 each Sour Cream 42 1.3 0.9 2.8 1 oz 2% Milk 260 26 16 10 16 oz Total 1453.7 147.3 48.5 49.6  
  • Monday XXL : 240 Pounds Athlete CHO – 42 %, PRO – 12%, Fat- 31% Menu Calories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Cheese Soup 329.2 18 12.8 22 8 oz Summer Salad 187.5 18 3.9 3.3 6oz Smothered Beef and Bean Burrito 518 57.4 11.8 11.3 2 each Baked Potato 117 26.6 3.1 0.2 1 each Sour Cream 84 2.6 1.8 5.6 2oz 2% Milk 260 26 16 10 16 oz White cake 146 24.5 1.4 4.8 1 each Total 1641.7 173.1 50.8 57.2  
  • Menu For Tuesday Menu Chicken Chowder Saltine Crackers 7 Layer Salad Honey Sesame Teriyaki Chicken Rice 2% Milk Grapes Granola bar
  • Tuesday Small : 120 Pounds Athlete CHO – 52 %, PRO – 23%, Fat- 24% Menu Calories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Chicken Chowder 102 12.2 7.7 2.2 6 oz 7 Layer Salad 195 11.6 8.8 12.7 4 oz Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each Rice 132 28 2.6 0.2 4 oz 2% Milk 110 13 8 2.5 8 oz Total 858 111.2 50.3 23  
  • Tuesday Medium : 155 Pounds Athlete CHO – 60 %, PRO – 20%, Fat- 21% Menu Calories ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Chicken Chowder 102 12.2 7.7 2.2 6 oz Saltine Crackers 25 4 1 1 2 Each 7 Layer Salad 195 11.6 8.8 12.7 4 oz Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each Rice 132 28 2.6 0.2 4 oz 2% Milk 110 13 8 2.5 8 oz Grapes 150 39.4 1.6 0.4 8 oz Total 1033 154.6 52.9 24.4  
  • Tuesday Large: 175 Pounds Athlete CHO – 60 %, PRO – 21%, Fat- 20% Menu Calories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Chicken Chowder 102 12.2 7.7 2.2 6 oz Saltine Crackers 25 4 1 1 2 each 7 Layer Salad 195 11.6 8.8 12.7 4 oz Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each Rice 198 42 3.9 0.3 6 oz 2% Milk 220 26 16 5 16 oz Grapes 150 39.4 1.6 0.4 8 oz Total 1209 181.6 62.2 27  
  • Tuesday XL: 210 Pounds Athlete CHO – 60 %, PRO – 19%, Fat- 22% Menu Calories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Chicken Chowder 102 12.2 7.7 2.2 6 oz Saltine Crackers 25 4 1 1 2 each 7 Layer Salad 195 11.6 8.8 12.7 4 oz Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each Rice 198 42 3.9 0.3 6 oz 2% Milk 220 26 16 5 16 oz Grapes 150 39.4 1.6 0.4 8 oz Granola bar 193 27 3 8 1 each Total 1402 208.6 65.2 35  
  • Tuesday XXL: 240 Pounds Athlete CHO – 58 %, PRO – 19%, Fat- 23% Menu Calories (K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Chicken Chowder 204 24.4 14.4 4.4 6 oz Saltine Crackers 25 4 1 1 2 each 7 Layer Salad 195 11.6 8.8 12.7 4 oz Honey Sesame Teriyaki Chicken 319 46.4 23.2 5.4 1 each Rice 198 42 3.9 0.3 6 oz 2% Milk 220 26 16 5 16 oz Grapes 300 78.8 3.2 0.8 16 oz Granola bar 193 27 3 8 1 each Total 1654 260.2 73.5 37.6  
  • Menu For Wednesday Menu Tomato Soup Couscous Salad Hamburger Mashed Potato French fries 2% Milk Banana Granola Bar
  • Wednesday Small : 120 Pounds Athlete CHO – 49 %, PRO – 16%, Fat- 25% Menu Calorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Tomato Soup 68 11.2 3 1.5 4 oz Couscous Salad 168 14 2.2 1.2 4 oz Hamburger 280 21.2 17.3 13.5 1 each 2% Milk 110 13 8 2.5 8 oz French fries 126 19.7 2 4.8 3 oz Banana 98 25.2 1.2 0.4 6 oz Total 850 104.3 33.7 23.9  
  • Wednesday Medium : 155 Pounds Athlete CHO – 51 %, PRO – 17%, Fat- 25% Menu Calorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Tomato Soup 68 11.2 3 1.5 4 oz Couscous Salad 168 14 2.2 1.2 4 oz Hamburger 280 21.2 17.3 13.5 1 each Mashed Potato 81 15.4 1.6 2 4 oz French fries 126 19.7 2 4.8 3 oz 2% Milk 220 26 16 5 16 oz Banana 98 25.2 1.2 0.4 6 oz Total 1041 132.7 43.3 28.4  
  • Wednesday Large : 175 Pounds Athlete CHO – 52 %, PRO – 15%, Fat- 26% Menu Calorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Tomato Soup 68 11.2 3 1.5 4 oz Couscous Salad 168 14 2.2 1.2 4 oz Hamburger 280 21.2 17.3 13.5 1 each Mashed Potato 81 15.4 1.6 2 4 oz French fries 126 19.7 2 4.8 3 oz 2% Milk 220 26 16 5 16 oz Banana 98 25.2 1.2 0.4 6 oz Sugar cookie 157 22.3 1.9 6.8 1 each Total 1198 155 45.2 35.2  
  • Wednesday XL : 210 Pounds Athlete CHO – 46 %, PRO – 17%, Fat- 31% Menu Calorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Tomato Soup 68 11.2 3 1.5 4 oz Couscous Salad 168 14 2.2 1.2 4 oz Hamburger 560 42.4 34.6 27 2 each Mashed Potato 81 15.4 1.6 2 4 oz French fries 126 19.7 2 4.8 3 oz 2% Milk 220 26 16 5 16 oz Banana 49 12.6 0.6 0.2 3 oz Sugar cookie 157 22.3 1.9 6.8 1 each Total 1429 163.6 61.9 48.5  
  • Wednesday XXL : 240 Pounds Athlete CHO – 50 %, PRO – 16%, Fat- 29% Menu Calorie ( K.Cal) Carbs (g) Protein ( g ) Fat ( g ) Serving Tomato Soup 136 22.4 6 3 8 oz Couscous Salad 168 14 2.2 1.2 4 oz Hamburger 560 42.4 34.6 27 2 each Mashed Potato 162 30.8 3.2 4 4 8 oz French fries 126 19.7 2 4.8 3 oz 2% Milk 220 26 16 5 16 oz Banana 98 25.2 1.2 0.4 6 oz Granola Bar 193 29 3 8 1 each Total 1663 209.5 68.2 53.4  
  • Menu For Thursday Menu Chicken Noodle Grilled Chicken Baked Potato Sour cream Rice, brown Wheat, Dinner Roll Potato salad Broccoli Cuts Milk Saltine Crackers Grapes
  • Thursday Small : 120 Pounds Athlete CHO – 55 %, PRO – 8%, Fat- 51% Menu Calories (K Cal) Carbs (g) Fat (g) Protein (g) Servings Chicken Noodle 69 5.2 2.3 6.6 6 oz Grilled Chicken 208 21.2 3.7 22.1 1 each  Baked Potato 301 68.5 0.4 8.1 1 each  Sour cream 42 1.3 3.8 0.9 1 oz  Broccoli Cuts 49   0   0   0 7oz Milk 130 13 5 8 8 oz Saltine Crackers 26 4.3 0.7 0.6 2 each  Total 825 113.5 15.9 46.3  
  • Thursday Medium : 155 Pounds Athlete CHO – 51 %, PRO – 9%, Fat- 54% Menu Calorie (K Cal) Carbs (g) Fat (g) Protein (g) Serving (g) Chicken Noodle 138 10.4 4.6 13.2 12 oz Grilled Chicken 208 21.2 3.7 22.1 1 each Baked Potato 301 68.5 0.4 8.1 1 each Sour cream 42 1.3 3.8 0.9 1 oz Broccoli Cuts 49 0 0 0   1 oz Milk 260 26 10 16 16 oz Saltine Crackers 26 4.3 0.7 0.6 8 oz Total 1024 131.7 23.2 60.9
  • Thursday Large : 175 Pounds Athlete CHO – 54%, PRO – 9%, Fat- 48% Menu Calorie (K Cal) Carbs (g) Fats (g) Protein (g) Serving Chicken Noodle 138 10.4 4.6 13.2 120z Grilled Chicken 208 21.2 3.7 22.1 1 each Baked Potato 301 68.5 0.4 8.1 1 each Sour cream 42 1.3 3.8 0.9 1 oz Potato salad 178.5 29.4 5.2 3.75 6 oz Broccoli Cuts 49 0 0 0   1 oz Milk 260 26 10 16 16 oz Saltine Crackers 26 4.3 0.7 0.6 2 each Total 1202.5 161.1 28.4 64.65  
  • Thursday XL : 210 Pounds Athlete CHO – %, PRO – 9%, Fat- 42% Menu Calorie (K Cal) Carbs (g) Fats (g) Protein (g) Serving Chicken Noodle 138 10.4 4.6 13.2 120z Grilled Chicken 208 21.2 3.7 22.1 1 each Baked Potato 301 68.5 0.4 8.1 1 each Sour cream 42 1.3 3.8 0.9 1 oz Rice,brown 117 23.3 2.5 0.99 4 oz Potato salad 178.5 29.4 5.2 3.75 6 oz Broccoli Cuts 49 0 0 0 1 oz  Milk 260 26 10 16 16 oz Saltine Crackers 26 4.3 0.7 0.6 2 each Grapes 112.5 29.5 0.3 1.2 6 oz Total 1432 213.9 31.2 66.84  
  • Thursday XXL : 240 Pounds Athlete CHO – 62 %, PRO – 9%, Fat- 38% Menu Calorie ( K Cal) Carbs (g) Fats (g) Protein (g) Serving Chicken Noodle 138 10.4 4.6 13.2 120z Grilled Chicken 208 21.2 3.7 22.1 1 each Baked Potato 301 68.5 0.4 8.1 1 each Sour cream 42 1.3 3.8 0.9 1 oz Rice,brown 234 46.6 5 1.98 4 oz Wheat, Dinner Roll 98 16.8 2.5 2.6 1 each Potato salad 178.5 29.4 5.2 3.75 6 oz Broccoli Cuts 49 0 0 0 1 oz  Milk 260 26 10 16 16 oz Saltine Crackers 26 4.3 0.7 0.6   2 each Grapes 112.5 29.5 0.3 1.2 6 oz Total 1647 254 36.2 70.43  
  • Menu For Friday Menu Cream of potato soup Fish Sandwich Tartar Sauce Meat loaf Mashed Potato Beef Gravy Milk Salad White, dinner roll Chocolate Chip cookie
  • Friday Small : 120 Pounds Athlete CHO – 40 %, PRO – 21%, Fat- 31% Menu Calorie ( K Cal) Carbs (g) Fat (g) Protein (g) Serving Cream of potato soup 103 12.3 5 2.6 6 oz Fish Sandwich 301 34.5 11.8 14.7 1 each tartar Sausce 151 1.2 16.4 0.4 1 oz Mashed Potato 100 20 1.4 2.9 1 each Beef Gravy 57 4.2 4.1 0.8 2 oz  Milk 130 13 5 8 8 oz Total 842 85.2 43.7 29.4  
  • Friday Medium : 155 Pounds Athlete CHO – 42%, PRO – 19%, Fat- 34% Menu Calorie (K Cal) Carbs (g) Fat (g) Protien (g) Serving Cream of potato soup 103 12.3 5 2.6 6 oz Fish Sandwich 301 34.5 11.8 14.7 1 each tartar Sauce 151 1.2 16.4 0.4 1 oz Mashed Potato 100 20 1.4 2.9 1 each Beef Gravy 57 4.2 4.1 0.8 2 oz  Milk 260 26 10 16 8 oz Grape Fruit 33 8.4 0.1 0.7 6 oz Total 1005 106.6 48.8 38.1  
  • Friday Large : 175 Pounds Athlete CHO – 34 %, PRO – 22%, Fat- 41% Menu Calorie ( K Cal) Carbs (g) Fats (g) Protein (g) Serving Cream of potato soup 103 12.3 5 2.6 6 oz Fish Sandwich 301 34.5 11.8 14.7 1 tartar Sauce 151 1.2 16.4 0.4 1 oz Meat loaf 316 10.1 21.7 20 1 Mashed Potato 100 20 1.4 2.9 1 Milk 260 26 10 16 16 oz Total 1231 104.1 66.3 56.6  
  • Friday XL : 210 Pounds Athlete CHO – 33%, PRO – 22%, Fat- 40% Menu Calorie ( K cal) Carbs (g) Fats (g) Protien (g) Serving Cream of potato soup 103 12.3 5 2.6 6 oz  Fish Sandwich 301 34.5 11.8 14.7   1 each tartar Sauce 151 1.2 16.4 0.4 1 oz  Meat loaf 316 10.1 21.7 20 1 each  Mashed Potato 100 20 1.4 2.9 1 each  Beef Gravy 57 4.2 4.1 0.8   2 oz Milk 260 26 10 16   16 oz Salad 146.2 8.7 9.5 6.6 3 oz Total 1434.2 117 79.9 64  
  • Friday XXL: 240 Pounds Athlete CHO – 38%, PRO – 22%, Fat- 37% Menu Calorie ( K cal) Carbs (g) Fat (g) Protein (g) Serving Cream of potato soup 103 12.3 5 2.6 6 oz Fish Sandwich 301 34.5 11.8 14.7 1 each tartar Sauce 151 1.2 16.4 0.4 1 oz Meat loaf 316 10.1 21.7 20 1 each Mashed Potato 100 20 1.4 2.9 1 each Beef Gravy 57 4.2 4.1 0.8   2 oz Milk 260 26 10 16 16 oz Salad 146.2 8.7 9.5 6.6 3 oz  white, dinner roll 110 17.9 3.1 2.5 1 each Chocolate Chip cookie 135 25.5 7.6 2.3 1 each Total 1679.2 160.4 90.6 68.8  
  • Menu For Saturday Menu Chicken Dumplin Soup Creamy Italian Salad Ham Burger Potato, french Fries Milk Oat meal Cookie Sliced Peaches Granola Bar
  • Saturday Small : 120 Pounds Athlete CHO – 60 %, PRO – 13%, Fat- 33% Menu Calorie (K Cal) Carbs (g) Fat (g) Protein (g) Serving Chicken Dumplin Soup 134 15.4 3.6 10 12 oz Creamy Italian Salad 209 32.8 6.5 5.2   5 oz Ham Burger 209 32.8 6.5 5 1 Milk 260 26 10 16 16 oz  Oat meal Cookie 175 26.5 7 1.9 1 each  Sliced Peaches 30 8.2 0 2.5 3 oz  Total 1226 174.5 40.1 45.6  
  • Saturday Medium : 155 Pounds Athlete CHO – 56 %, PRO – 13%, Fat- 34% Menu Calorie (K Cal) Carbs (g) Fat (g) Protein (g) Serving Chicken Dumplin Soup 134 15.4 3.6 10 12 Creamy Italian Salad 209 32.8 6.5 5.2   5 oz Ham Burger 418 65.6 13 10 2 each Milk 260 26 10 16 16 oz Oat meal Cookie 175 26.5 7 1.9   1 each Banana 49 12.6 0.2 0.6   1 each Total 1036 146.1 33.8 38.7  
  • Saturday Large : 175 Pounds Athlete CHO – 57 %, PRO – 13%, Fat- 33% Menu Calorie (K Cal) Carbs (g) Fat (g) Protein (g) Serving Chicken Dumplin Soup 134 15.4 3.6 10 12 oz Creamy Italian Salad 209 32.8 6.5 5.2   5 oz Ham Burger w fries 418 65.6 13 10 2 each Milk 260 26 10 16   16 oz Oat meal Cookie 175 26.5 7 1.9   1 each Sliced Peaches 30 8.2 0 2.5   3 oz Total 1226 174.5 40.1 45.6  
  • Saturday XL : 210 Pounds Athlete CHO – 59%, PRO – 13%, Fat- 33% Menu Calorie (K Cal) Carbs (g) Fats (g) Protein (g) Serving Chicken Dumplin Soup 134 15.4 3.6 10 12oz Creamy Italian Salad 250 39.3 7.8 6.6 6 oz Ham Burger 418 65.6 13 10 2 each Potato, french Fries 126 19.7 4.8 2   1 each Milk 260 26 10 16 16 oz Oat meal Cookie 175 26.5 7 1.9   1 each Sliced Peaches 60 16.4 0 5   6 oz Total 1423 208.9 46.2 51.5  
  • Saturday XXL : 240 Pounds Athlete CHO – 60 %, PRO – 13%, Fat- 30% Menu Calories (K. Cal) Carbs (g) Fat (g) Protein (g) Servings Chicken Dumplin Soup 134 15.4 3.6 10   12 oz Creamy Italian Salad 291 45.8 9.1 7.7 7 oz Ham Burger 418 65.6 13 10 2 each  Potato, french Fries 126 19.7 4.8 2   1 Milk 260 26 10 16 16 oz  Oat meal Cookie 175 26.5 7 1.9 1 each  Sliced Peaches 60 16.4 0 5 6 oz  Granola Bar 193 29 8 3 1 each  Total 1657 244.4 55.5 55.6  
  • For Better Performance Work Hard Eat More Sleep Well