(58% CARBS, 25% FAT, 17% PROTEIN)
BREAKFAST
- 1 cup cooked oatmeal with 1 tbsp honey and 7 walnuts
- 1 hard-boiled egg
- Grape juice (4 oz)
- Yogurt (8 oz)

SNACKS
(split between morning and afternoon)
- 1 peach
- 1 apple
- 1 granola bar
- 12 almonds

LUNCH
- Whole-wheat tortilla
- Chicken (3 oz)
- Pinto beans (1/2 cup, cooked)
- Rice (1/2 cup, cooked)
- low-fat cheese (1 oz)
- Avocado (two slices)
- Salsa (4 tbsp)

DINNER
- Whole-wheat pasta (2 cups, cooked)
- Marinara sauce (1 cup)
- Mixed salad greens (2 cups)
- Light salad dressing (2 tbsp)

DESSERT
- Frozen yogurt (4 oz)
- Blueberries (1 cup)

The numbers:
Carbs: 350 g
Protein: 106 g
Fat: 69 g
Calcium: 1,000 mg
Fiber: 40 g
Vitamin C: 120 mg

TIME TO EAT
As an athlete, you should schedule your meals and snacks around the day's workout. Here's a guide for morning, noon, and evening training sessions.

WORKOUT: Morning
PROBLEM: You don't want to eat much right before training. But with an empty stomach, you won't have the fuel you need.
SOLUTION: Drink a glass of juice and eat a piece of toast with jam. Have a more substantial breakfast—like whole-grain cereal, fruit, and skim milk—after your workout.

WORKOUT: Noon
PROBLEM: You're heading out just as your energy from breakfast is fading.
SOLUTION: Eat a balanced snack at mid-morning. Example: low-fat yogurt (6 ounces), a tablespoon of nuts, and fresh fruit, like an apple or banana.

WORKOUT: Evening
PROBLEM: With the chaos of afternoon deadlines and meetings, you haven't eaten in five hours. You're tempted by the candy machine, but a poor choice now can hurt you later.
SOLUTION: You need a quick hit of carbs but nothing too heavy. Eat a handful of high-glycemic pretzels on your way out the door.