sample daily eating plan

SAMPLE DAILY EATING PLAN OPTIONS

BREAKFAST

• Fresh fruit or fruit juice

• Large bowl of porridge/wholegrain cereal with lowfat/skimmed milk

• White or wholemeal bread and low fat spread, jam/honey or marmalade

• Tea or coffee/low fat milk

MID-MORNING

• Water or sports drink or fruit juice

• Fresh fruit or scone or bread/rolls with low fat spread and jam/honey or marmalade or

biscuits/cereal bar (low in fat)

DINNER/MAIN MEAL

• Average serving of lean meat or poultry or fish

• Vegetable/salad - large helping

• Large helping of potatoes (not fried) or rice or pasta

• Fruit (fresh, tinned or stewed), fruit crumble, low fat milk pudding, low fat yoghurt, fruit

cake, scones or jelly

• Water or low fat milk

AFTERNOON

• Tea, coffee, water or sports drink or fruit juice

• Fresh fruit or scone or bread/rolls/sandwich with low fat filling or biscuits/cereal bar (low

in fat)

LUNCH/EVENING MEAL

• Average serving of lean meat or fish or egg, low fat cheese or a combined dish like pizza

(care with topping), omelette or beans on toast

• White or wholemeal bread and low fat spread or pasta or rice or potatoes

• Salad or vegetables

• Fruit, low fat yoghurt, low fat milk pudding, fruit cake or scone

• Water or low fat milk or tea or coffee

SUPPER

• Water or sports drink or fruit juice

• Sandwich or scone or biscuits/cereal bar (low in fat)

• Try cereal such as weetabix, shredded wheat, cornflakes or muesli with low fat milk

• Fruit

Diet for a 70kg athlete aiming to carbohydrate load:

Breakfast



 3 cups of low fibre breakfast cereal with 11/2 cups of reduced fat milk

 1 medium banana

 250ml orange juice

Snack



 toasted muffin with honey

 500ml sports drink

Lunch



 2 sandwiches (4 slices of bread) with filling as desired

 200g tub of low fat fruit yoghurt

 375ml can of soft drink

Snack



 banana smoothie made with low fat milk, banana and honey

 cereal bar

Dinner



 1 cup of pasta sauce with 2 cups of cooked pasta

 3 slices of garlic bread

 2 glasses of cordial

Snack



 toasted muffin and jam

Pre Competition Eating



Examples of suitable 3-4 hours pre- event meals include:



 Toasts with honey, jam or jellyToasts jelly

 Cereal and milkCereal milk

 Baked, boiled or mashed potatoesBaked, potatoes

 Pasta or rice and tomato saucePasta sauce

 Fruit, sports drinkFrt

T

Examples of suitable 1-2 hours pre- event foods include:



 Sports drinksSports drinks

 Bananas, apples, other fruitsBananas, fruits

 Cereal barsCereal bars

 Sweets, sports gels and barsPre

When you are playing an early morning game/training session, the 3-4 hour pre-event

meal should be consumed on the previous evening.

PRE EXERCISE MEAL



 Porridge with low-fat milk, honey and fruit.

 Breakfast cereal with low-fat milk and fruit juice

 Toast with low-fat spread and jam/honey/syrup

 Yogurt drink and a scone with low-fat spread

 Pasta with tomato based sauce

 Baked potato with tinned spaghetti or ratatouille

 Vegetable soup and bread roll

 Sandwich with lean meat/turkey and salad

 Pita bread filled with chopped banana and honey

 Low-fat creamed rice with dried fruit

 Low-fat yogurt and fruit

 Smoothie made with low-fat milk, yoghurt and

banana/mango/berries

POST EXERCISE MEALS



 Pot low-fat yoghurt + banana

 Breakfast bar + flavoured milk

 Ham/turkey/tuna sandwich

 Protein containing sports drink

 Fig rolls/jaffacakes + yogurt drink

 Dinner based on a starchy carbohydrate food, e.g. spaghetti bolognaise, tuna,

pasta or a chicken and rice dish