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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

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Recovery meal requirements l.jpg

Recovery Meal Requirements

Commons Dining

Prepared by Abbey Ring & Amanda Rau


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  • 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


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Small – 110-140 lbs

  • Small Size

  • CHO grams = 115-132

  • PRO grams = 22-25

  • Fat grams = 20-23

  • Total calories = 750-840


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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


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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


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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


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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


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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


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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


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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


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Medium – 140-165 lbs

  • Medium Size

  • CHO grams = 147-168

  • PRO grams = 30-35

  • Fat grams = 28-32

  • Total calories = 1020-1170


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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


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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


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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


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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


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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


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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


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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


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Large – 165-195 lbs

  • Large Size

  • CHO grams = 168-192

  • PRO grams = 32-37

  • Fat grams = 30-34

  • Total calories = 1080-1230


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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


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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


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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


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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


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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


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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


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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


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Extra Large – 195-225 lbs

  • Extra Large

  • CHO grams = 200-228

  • PRO grams = 39-44

  • Fat grams = 36-41

  • Total calories = 1290-1470


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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


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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


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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


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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


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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


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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


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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


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XXL – 225-240 lbs +

  • Extra Extra Large Size

  • CHO grams = 231-264

  • PRO grams = 45-51

  • Fat grams = 42-47

  • Total calories = 1500-1710


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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


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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


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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


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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


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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


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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


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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


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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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