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Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau The following meal plans are laid out for different weights to be used as a guideline to what a recovery meal should look like after 1-2 hours of hard practice Should be used for maintaining current weight

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recovery meal requirements

Recovery Meal Requirements

Commons Dining

Prepared by Abbey Ring & Amanda Rau

slide2
The following meal plans are laid out for different weights to be used as a guideline to what a recovery meal should look like after 1-2 hours of hard practice
  • Should be used for maintaining current weight
  • Special note: 12 oz = 1 full glass
small 110 140 lbs
Small – 110-140 lbs
  • Small Size
  • CHO grams = 115-132
  • PRO grams = 22-25
  • Fat grams = 20-23
  • Total calories = 750-840
meal 1 main entree
Meal #1 – Main Entree
  • 1 piece baked lemon pepper cod
  • w/ 1 tbsp tartar sauce
  • ½ cup brown rice
  • ½ cup honey carrots
  • ½ cup sliced peaches (or ½ cup sliced pears)
  • 1 chocolate chip cookie
  • 12 oz 1% white milk
  • 769 kcals/110 CHO/34 pro/25 fat
meal 2 pasta
Meal #2 - Pasta
  • 6 oz spaghetti
  • w/ 6 oz meat sauce
  • ½ cup peas (or ½ cup corn)
  • 1 cup spinach salad
  • w/ fat free ranch dressing
  • ½ cup frozen yogurt
  • 12 oz crystal lite lemonade
  • 937 kcals/114 CHO/30 pro/34 fat
meal 3 grill
Meal #3 - Grill
  • 1 hamburger
  • w/ 1 tbsp ketchup
  • 6 oz. chicken noodle soup
  • w/ 2 saltine crackers
  • ½ cup sliced pears
  • ½ cup sherbet
  • 12 oz. lemonade crystal lite
  • 821 kcals/102 CHO/ 32 pro/25 fat
meal 4 deli
Meal #4 - Deli
  • Wheat bread 2 slices
  • Cheddar cheese 1 slice
  • Turkey 3 slices
  • Mayo 1 Tbs
  • Wild Cherry Pepsi 12 oz (1 glass)
  • Summery pasta salad 4 oz
  • Wheat dinner roll
  • 739 kcals/ 111 CHO/31 Pro/27 Fat
meal 5 stir n wok
Meal # 5 – Stir N Wok
  • Chicken 3 oz
  • White rice 4 oz
  • Teriyaki sauce 2 Tbs
  • Broccoli, Carrots, Celery 1 oz each
  • Fortune cookie
  • Chocolate skim milk 12 oz
  • White dinner roll
  • 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18 Fat
meal 6 tacos more
Meal #6 – Tacos & More
  • Soft shell tortilla 2
  • Beef taco filling 1.75 oz
  • Shredded cheese 1 Tbsp
  • Lettuce 1 oz
  • Tomatoes diced 1 oz
  • Picante sauce
  • White dinner roll
  • Sliced pears ½ cup
  • Fruit punch 12 oz
  • 808 kcals/97 CHO/32.2 Pro/32.7 Fat
meal 7 pizzeria
Meal #7 - Pizzeria
  • Deep dish sausage 1 slice
  • Deep dish veggie 1 slice
  • Baked potato with salt, pepper, sour cream
  • Pink lemonade 12 oz
  • 778 kcals/104.6 CHO/31.1 Pro/32.2 Fat
medium 140 165 lbs
Medium – 140-165 lbs
  • Medium Size
  • CHO grams = 147-168
  • PRO grams = 30-35
  • Fat grams = 28-32
  • Total calories = 1020-1170
meal 1 main entree12
Meal #1 – Main Entree
  • 1 piece baked lemon pepper cod
  • w/ 1 tbsp tartar sauce
  • 1 cup brown rice
  • ½ cup honey carrots
  • 1 cup sliced peaches (or 1 cup sliced pears)
  • 1 chocolate chip cookie
  • ¼ cup vanilla soft serve
  • 12 oz 1% white milk
  • 1021 kcals/161 CHO/39 pro/28 fat
meal 2 pasta13
Meal #2 - Pasta
  • 6 oz spaghetti
  • w/ 6 oz meat sauce
  • ½ cup peas (or ½ cup corn)
  • 1 cup spinach salad
  • w/ fat free ranch dressing
  • ½ cup frozen yogurt
  • 12 oz crystal lite lemonade
  • 12 oz 1% white milk
  • 1087 kcals/132 CHO/42 pro/38 fat
meal 3 grill14
Meal #3 - Grill
  • 1 hamburger
  • w/ 1 tbsp ketchup
  • 6 oz. chicken noodle soup
  • w/ 2 saltine crackers
  • ½ cup mashed potatoes (or ½ cup brown rice)
  • 1 cup sliced pears
  • ½ cup sherbet
  • 12 oz. lemonade crystal lite
  • 1101 kcals/142 CHO/ 35 pro/27 fat
meal 4 deli15
Meal #4 - Deli
  • Wheat bread 2 slices
  • Cheddar cheese 1 slice
  • Turkey 3 slices
  • Mayo 1 Tbs
  • Chocolate skim milk 12 oz
  • Sliced pears ½ cup
  • Cherry cake with frosting
  • 1002 kcals/155 CHO/42 Pro/30.5 Fat
meal 5 stir n wok16
Meal # 5 – Stir N Wok
  • Chicken 3 oz
  • White rice 4 oz
  • Teriyaki sauce 2 Tbs
  • Broccoli, Carrots, Celery 1 oz each
  • Fortune cookie
  • Chocolate skim milk 12 oz
  • Seven layer salad 4 oz
  • Mint Brownie with frosting
  • 1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat
meal 6 tacos more17
Meal #6 – Tacos & More
  • Soft shell tortilla 2
  • Beef taco filling 1.75 oz
  • Shredded cheese 1 Tbsp
  • Lettuce 1 oz
  • Tomatoes diced 1 oz
  • Picante sauce
  • Chocolate skim milk 12 oz
  • Apple crisp (or 2 dinner rolls & pears)
  • 1109 kcals/135.9 CHO/43.1 Pro/45 Fat
meal 7 pizzeria18
Meal #7 - Pizzeria
  • Deep dish sausage 1 slice
  • Deep dish veggie 1 slice
  • Baked potato with salt, pepper, sour cream
  • Pink lemonade 12 oz
  • Fresh pineapple 1 cup
  • Salad – romaine lettuce, shredded carrots, croutons, ranch dressing
  • 1004 kcals/133 CHO/35.6 Pro/42.5 Fat
large 165 195 lbs
Large – 165-195 lbs
  • Large Size
  • CHO grams = 168-192
  • PRO grams = 32-37
  • Fat grams = 30-34
  • Total calories = 1080-1230
meal 1 main entree20
Meal #1 – Main Entree
  • 1 piece baked lemon pepper cod
  • w/ 1 tbsp tartar sauce
  • 1 cup brown rice
  • ½ cup honey carrots
  • 1 cup sliced peaches (or 1 cup sliced pears)
  • 1 chocolate chip cookie
  • ¼ cup vanilla soft serve
  • 12 oz 1% white milk
  • 12 oz Sierra Mist
  • 1168 kcals/199 CHO/39 pro/28 fat
meal 2 pasta21
Meal #2 - Pasta
  • 6 oz spaghetti
  • w/ 6 oz meat sauce
  • ½ cup peas (or ½ cup corn)
  • 1 cup spinach salad
  • w/ fat free ranch dressing
  • 1 cup frozen yogurt
  • 12 oz crystal lite lemonade
  • 12 oz 1% white milk
  • 1197 kcals/155 CHO/45 pro/38 fat
meal 3 grill22
Meal #3 - Grill
  • 1 hamburger
  • w/ 1 tbsp ketchup
  • 6 oz. chicken noodle soup
  • w/ 2 saltine crackers
  • 1 cup mashed potatoes (or 1 cup brown rice)
  • 1 cup sliced pears
  • ½ cup sherbet
  • 12 oz. lemonade crystal lite
  • 1201 kcals/162 CHO/ 38 pro/29 fat
meal 4 deli23
Meal #4 - Deli
  • Wheat bread 2 slices
  • Cheddar cheese 2 slices
  • Turkey 4 slices
  • Mayo 1 Tbs
  • Chocolate skim milk 12 oz
  • Sliced pears ½ cup
  • Summery pasta salad 4 oz
  • Cherry cake with frosting
  • 1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat
meal 5 stir n wok24
Meal # 5 – Stir N Wok
  • Chicken 3 oz
  • White rice 4 oz
  • Teriyaki sauce 2 Tbs
  • Broccoli, Carrots, Celery 1 oz each
  • Fortune cookie
  • Chocolate skim milk 12 oz
  • Seven layer salad 4 oz
  • Mint Brownie with frosting
  • White dinner roll
  • 1216 kcals/178.5 CHO/35.5 Pro/39 Fat
meal 6 tacos more25
Meal #6 – Tacos & More
  • Soft shell tortilla 2
  • Beef taco filling 1.75 oz
  • Shredded cheese 1 Tbsp
  • Lettuce 1 oz
  • Tomatoes diced 1 oz
  • Picante sauce
  • Chocolate skim milk 12 oz
  • Apple crisp
  • White dinner roll
  • 1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat
meal 7 pizzeria26
Meal #7 - Pizzeria
  • Deep dish sausage 1 slice
  • Deep dish veggie 1 slice
  • Baked potato with salt, pepper, sour cream
  • Chocolate skim milk 12 oz
  • Fresh pineapple 1 cup
  • Salad – romaine lettuce, shredded carrots, croutons, ranch dressing
  • 1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat
extra large 195 225 lbs
Extra Large – 195-225 lbs
  • Extra Large
  • CHO grams = 200-228
  • PRO grams = 39-44
  • Fat grams = 36-41
  • Total calories = 1290-1470
meal 1 main entree28
Meal #1 – Main Entree
  • 1 piece baked lemon pepper cod
  • w/ 1 tbsp tartar sauce
  • 1 cup brown rice
  • 6 oz chicken dumpling soup
  • ½ cup honey carrots
  • 1 cup sliced peaches (or 1 cup sliced pears)
  • 1 chocolate chip cookie
  • ½ cup vanilla soft serve
  • 12 oz 1% white milk
  • 12 oz Sierra Mist
  • 1300 kcals/217 CHO/45 pro/32 fat
meal 2 pasta29
Meal #2 - Pasta
  • 6 oz spaghetti
  • w/ 6 oz meat sauce
  • 1 garlic breadstick
  • ½ cup peas (or ½ cup corn)
  • 1 cup spinach salad
  • w/ fat free ranch dressing
  • 1 cup frozen yogurt
  • 12 oz crystal lite lemonade
  • 12 oz 1% white milk
  • 1307 kcals/172 CHO/48 pro/42 fat
meal 3 grill30
Meal #3 - Grill
  • 1 hamburger
  • w/ 1 tbsp ketchup
  • 6 oz. chicken noodle soup
  • w/ 2 saltine crackers
  • 1 cup mashed potatoes (or 1 cup brown rice)
  • 1 cup sliced pears
  • ½ cup sherbet
  • 12 oz. lemonade crystal lite
  • 12 oz skim chocolate milk
  • 1426 kcals/205CHO/ 50 pro/29 fat
meal 4 deli31
Meal #4 - Deli
  • Wheat bread 2 slices
  • Cheddar cheese 2 slices
  • Turkey 4 slices
  • Mayo 1 Tbsp
  • Chocolate skim milk 12 oz
  • Sliced pears ½ cup
  • Summery pasta salad 4 oz
  • Cherry cake with frosting
  • Wild Cherry Pepsi 12 oz
  • 1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat
meal 5 stir n wok32
Meal # 5 – Stir N Wok
  • Chicken 3 oz
  • White rice 4 oz
  • Teriyaki sauce 2 Tbsp
  • Broccoli, Carrots, Celery 1 oz each
  • Fortune cookie
  • Chocolate skim milk 12 oz
  • Seven layer salad 4 oz
  • Mint Brownie with frosting
  • White dinner roll
  • California blend veggies ½ cup
  • Apple juice 12 oz
  • 1431 kcals/228.5 CHO/37.5 Pro/39 Fat
meal 6 tacos more33
Meal #6 – Tacos & More
  • Soft shell tortilla 2
  • Beef taco filling 1.75 oz
  • Shredded cheese 1 Tbsp
  • Lettuce 1 oz
  • Tomatoes diced 1 oz
  • Picante sauce
  • Chocolate skim milk 12 oz
  • Apple crisp
  • White dinner roll
  • Fruit punch 12 oz
  • 1329 kcals/182 CHO/45.7 Pro/48.1 Fat
meal 7 pizzeria34
Meal #7 - Pizzeria
  • Deep dish sausage 1 slice
  • Deep dish veggie 1 slice
  • Baked potato with salt, pepper, sour cream
  • Chocolate skim milk 12 oz
  • Fresh pineapple 1 cup
  • Salad – romaine lettuce, shredded carrots, croutons, ranch dressing
  • Dr. Pepper 12 oz
  • 1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat
xxl 225 240 lbs
XXL – 225-240 lbs +
  • Extra Extra Large Size
  • CHO grams = 231-264
  • PRO grams = 45-51
  • Fat grams = 42-47
  • Total calories = 1500-1710
meal 1 main entree36
Meal #1 – Main Entree
  • 1 piece baked lemon pepper cod
  • w/ 2 tbsp tartar sauce
  • 1 cup brown rice
  • 6 oz chicken dumpling soup
  • ½ cup honey carrots
  • 1 cup sliced peaches (or 1 cup sliced pears)
  • 1 chocolate chip cookie
  • ½ cup vanilla soft serve
  • 12 oz 1% white milk
  • 12 oz 1% white milk
  • 12 oz Sierra Mist
  • 1500 kcals/237 CHO/57 pro/41 fat
meal 2 pasta37
Meal #2 - Pasta
  • 6 oz spaghetti
  • w/ 6 oz meat sauce
  • 1 garlic breadstick
  • 1 cup peas (or 1 cup corn)
  • w/ fat free ranch dressing
  • 2 tablespoons croutons (or 2 tablespoons cubed ham, chow mein noodles)
  • 1 cup frozen yogurt
  • 12 oz crystal lite lemonade
  • 12 oz 1% white milk
  • 1424 kcals/193CHO/55 pro/43 fat
meal 3 grill38
Meal #3 - Grill
  • 1 hamburger
  • w/ 1 tbsp ketchup
  • 6 oz. chicken noodle soup
  • w/ 2 saltine crackers
  • 1 cup mashed potatoes (or 1 cup brown rice)
  • ¼ cup beef gravy
  • 1 cup sliced pears
  • 1 cup lucky charms
  • ½ cup sherbet
  • 12 oz. lemonade crystal lite
  • 12 oz skim chocolate milk
  • 1621 kcals/236CHO/ 53 pro/35 fat
meal 4 deli39
Meal #4 - Deli
  • Wheat bread 2 slices
  • Cheddar cheese 2 slices
  • Turkey 4 slices
  • Mayo 1 Tbs
  • Chocolate skim milk 12 oz
  • Sliced pears ½ cup
  • Summery pasta salad 4 oz
  • Cherry cake with frosting
  • Wild Cherry Pepsi 12 oz
  • Wheat dinner rolls 2
  • 1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat
meal 5 stir n wok40
Meal # 5 – Stir N Wok
  • Chicken 3 oz
  • White rice 4 oz
  • Teriyaki sauce 2 Tbs
  • Broccoli, Carrots, Celery 1 oz each
  • Fortune cookie
  • Chocolate skim milk 12 oz
  • Seven layer salad 4 oz
  • Mint Brownie with frosting
  • White dinner roll
  • California blend veggies ½ cup
  • Apple juice 12 oz
  • Vanilla soft serve ½ cup, 1 oz chopped peanuts, 2 Tbsp Chocolate sauce
  • 1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat
meal 6 tacos more41
Meal #6 – Tacos & More
  • Soft shell tortilla 2
  • Beef taco filling 1.75 oz
  • Shredded cheese 1 Tbsp
  • Lettuce 1 oz
  • Tomatoes diced 1 oz
  • Picante sauce
  • Chocolate skim milk 12 oz
  • Apple crisp
  • White dinner roll 2
  • Fruit punch 12 oz
  • Sliced pears ½ cup
  • Potato patch soup 6 oz
  • 1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat
meal 7 pizzeria42
Meal #7 - Pizzeria
  • Deep dish sausage 1 slice
  • Deep dish veggie 1 slice
  • Baked potato with salt, pepper, sour cream
  • Chocolate skim milk 12 oz
  • Fresh pineapple 1 cup
  • Salad – romaine lettuce, shredded carrots, croutons, ranch dressing
  • Dr. Pepper 12 oz
  • Breadstick 1
  • 1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat
challenges
Challenges
  • Be careful with your choices of snacks during the day because most of these meals are high in fat
  • Good Luck!!
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