SAMPLE MENU CONTAINING SIX MEALS Breakfast 7 to 8 A.M. Toasted Multigrain bagel or toast with honey or jam Bran or multigrain cereal – 1 ½ to 2 cups One banana and /or any other fruit Nonfat milk-one cup Two cups of water 800 calories Snack 10 to 10:30 A.M. One cup Low-fat Yogurt – or one protein shake (1) Snack bar/bagel/fruit (1) Two cups of water 450 calories Lunch 1 to 1:30 P.M. One bowl of any soup Chicken, Turkey, Tuna or egg salad sandwich or wrap Raw vegetables Fresh orange and/or any other fruit One cookie Two cups of water 800 calories Snack 2:30 to 3 P.M. After weights before practice Any juice and/or low-fat yogurt or protein shake Snack bar/bagel/fruit (1) Two cups of water 325 calories Dinner 7 P.M. (Should be the most nutritious meal of the day) CHOOSE ONE ENTREE Shrimp, chicken pork or beef stir fry Spaghetti with meat sauce Baked chicken, turkey or fish Whole grain bread Salad and/or fresh vegetables Two cups of milk Two cups of water 1,250 calories Snack 9 P.M. (NO FAST FOOD!) Toasted english muffin or toast with peanut butter OR Low-fat yogurt, 1 cup or one protein shake Two cups of water