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Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht Athlete Size Chart Small ~120lbs. Or 54.5kg Medium ~155lbs. Or 70.5 kg Large ~175lbs. Or 79.5kg XL ~210lbs. Or 95.5kg XXL >240lbs. Or 109kg Small Athlete CHO around 115-132g

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Sports Nutrition

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Sports Nutrition

Typical Athlete Meal

(Small-XXL)

The Pawn

(weekly eating plan)

By: Tanner Steinlicht


Athlete Size Chart

  • Small

    • ~120lbs. Or 54.5kg

  • Medium

    • ~155lbs. Or 70.5 kg

  • Large

    • ~175lbs. Or 79.5kg

  • XL

    • ~210lbs. Or 95.5kg

  • XXL

    • >240lbs. Or 109kg


Small Athlete

  • CHO around 115-132g

  • PRO around 22.5-25g

  • FAT around 20.5-23.5g

  • Total Kcals from 750-840


Monday

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Grilled Cheese

    • 375 Kcals, 29g CHO, 12g PRO, 23g FAT

  • Totals

    • 777 Kcals, 119g CHO, 23g PRO, 25g Fat


Tuesday

  • Tuna Salad Hoagie

    • 339 Kcals, 44g CHO, 15g PRO, 11g FAT

  • 2 Corn Dogs

    • 424 Kcals, 38g CHO, 14g PRO, 18g FAT

  • Strawberry Raspberry Light Smoothie

    • 90 Kcals, 22g CHO, 1g PRO, 0g FAT

  • Totals

    • 853 Kcals, 104g CHO, 30g PRO, 29g FAT


Wednesday

  • Soft Pretzel

    • 417 Kcals, 90g CHO, 15g PRO, 0g FAT

  • Cheese Sauce (8 oz)

    • 260 Kcals, 14g CHO, 4g PRO, 20g FAT

  • 2 % Milk (1 C)

    • 13g CHO, 8g PRO, 5g FAT

  • Totals

    • 806 Kcals, 117g CHO, 27g PRO, 25g FAT


Thursday

  • Deluxe 7” Pizza

    • 562 Kcals, 59g CHO, 30g PRO, 23g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Totals

    • 780 Kcals, 115g CHO, 32g PRO, 23g FAT


Friday

  • Chipotle Chicken

    • 433 Kcals, 33g CHO, 22g PRO, 24g FAT

  • Strawberry Raspberry Yogurt Smoothie

    • 398 Kcals, 88g CHO, 12g PRO, 2g FAT

  • Totals

    • 831 Kcals, 121g CHO, 34g PRO, 26g FAT


Saturday

  • Ham and Cheese Hoagie

    • 328 Kcals, 37g CHO, 21g PRO, 10g FAT

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Celery (1/4 lb) w/ 2 oz dill dip

    • 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT

  • Total Kcals

    • 853 Kcals, 135g CHO, 34g PRO, 21.5g FAT


Sunday Cheat Meal

  • ¼ lb. Bacon Cheeseburger

    • 580 Kcals, 31g CHO, 28g PRO, 38g FAT

  • Strawberry Yogurt Smoothie

    • 388 Kcals, 87g CHO, 11g PRO, 2g FAT

  • Totals

    • 968 Kcals, 118g CHO, 39g PRO, 40g FAT


Medium Athlete

  • CHO around 147-168g

  • PRO around 28-32.5g

  • FAT around 26-30g

  • Total Kcals from 930-1080


Monday

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Grilled Cheese

    • 375 Kcals, 29g CHO, 12g PRO, 23g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT

  • Totals

    • 970.5 Kcals, 138.5g CHO, 35g PRO, 32.5g Fat


Tuesday

  • Tuna Salad Hoagie

    • 339 Kcals, 44g CHO, 15g PRO, 11g FAT

  • 2 Corn Dogs

    • 424 Kcals, 38g CHO, 14g PRO, 18g FAT

  • Strawberry Raspberry Light Smoothie

    • 90 Kcals, 22g CHO, 1g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT

  • Totals

    • 1046 Kcals, 123.5g CHO, 42g PRO, 36.5g FAT


Wednesday

  • Soft Pretzel

    • 417 Kcals, 90g CHO, 15g PRO, 0g FAT

  • Cheese Sauce (8 oz)

    • 260 Kcals, 14g CHO, 4g PRO, 20g FAT

  • 2 % Milk (1 C)

    • 129 Kcals, 13g CHO, 8g PRO, 5g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1009 Kcals, 150g CHO, 31g PRO, 31g FAT


Thursday

  • Deluxe 7” Pizza

    • 562 Kcals, 59g CHO, 30g PRO, 23g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT

  • Totals

    • 973.5 Kcals, 134.5g CHO, 44g PRO, 30.5g FAT


Friday

  • Chipotle Chicken

    • 433 Kcals, 33g CHO, 22g PRO, 24g FAT

  • Strawberry Raspberry Yogurt Smoothie

    • 398 Kcals, 88g CHO, 12g PRO, 2g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 940 Kcals, 149g CHO, 35g PRO, 26g FAT


Saturday

  • Ham and Cheese Hoagie

    • 328 Kcals, 37g CHO, 21g PRO, 10g FAT

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Celery (1/4 lb) w/ 2 oz dill dip

    • 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Total Kcals

    • 962 Kcals, 163g CHO, 35g PRO, 21.5g FAT


Sunday Cheat Meal

  • ¼ lb. Bacon Cheeseburger

    • 580 Kcals, 31g CHO, 28g PRO, 38g FAT

  • Strawberry-Ban-Blueberry Yogurt Smoothie

    • 405 Kcals, 90g CHO, 12g PRO, 2g FAT

  • Totals

    • 985 Kcals, 121g CHO, 40g PRO, 40g FAT


Large Athlete

  • CHO around 168-192g

  • PRO around 32.5-37g

  • FAT around 30-34g

  • Total Kcals from 1080-1230


Monday

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Grilled Cheese

    • 375 Kcals, 29g CHO, 12g PRO, 23g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 1079.5 Kcals, 166.5g CHO, 36g PRO, 32.5g Fat


Tuesday

  • Tuna Salad Hoagie

    • 339 Kcals, 44g CHO, 15g PRO, 11g FAT

  • 2 Corn Dogs

    • 424 Kcals, 38g CHO, 14g PRO, 18g FAT

  • Strawberry Raspberry Light Smoothie

    • 90 Kcals, 22g CHO, 1g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO 7.5g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 1155.5 Kcals, 151.5g CHO, 43g PRO, 36.5g FAT


Wednesday

  • Soft Pretzel

    • 417 Kcals, 90g CHO, 15g PRO, 0g FAT

  • Cheese Sauce (8 oz)

    • 260 Kcals, 14g CHO, 4g PRO, 20g FAT

  • 2 % Milk (1 C)

    • 129 Kcals, 13g CHO, 8g PRO, 5g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 1118 Kcals, 178g CHO, 32g PRO, 31g FAT


Thursday

  • ½ Deluxe 12” Pizza

    • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 130 Kcals, 13g CHO, 18g PRO 5g FAT

  • Totals

    • 1184 Kcals, 157.5g CHO, 53.5g PRO, 40g FAT


Friday

  • Chipotle Chicken

    • 433 Kcals, 33g CHO, 22g PRO, 24g FAT

  • Strawberry Raspberry Yogurt Smoothie

    • 398 Kcals, 88g CHO, 12g PRO, 2g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Totals

    • 1049 Kcals, 177g CHO, 36g PRO, 26g FAT


Saturday

  • Ham and Cheese Hoagie

    • 328 Kcals, 37g CHO, 21g PRO, 10g FAT

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Celery (1/2 lb) w/ 4 oz dill dip

    • 246 Kcals, 16g CHO, 4g PRO, 19g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Total Kcals

    • 1085 Kcals, 171g CHO, 37g PRO, 31g FAT


Sunday Cheat Meal

  • ¼ lb. Bacon Cheeseburger

    • 580 Kcals, 31g CHO, 28g PRO, 38g FAT

  • Strawberry-Ban-Blueberry Yogurt Smoothie

    • 405 Kcals, 90g CHO, 12g PRO, 2g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 1094 Kcals, 149g CHO, 41g PRO, 40g FAT


XL Athlete

  • CHO around 199-228g

  • PRO around 38.5-44g

  • FAT around 35.5-41g

  • Total Kcals from 1290-1470


Monday

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Grilled Cheese

    • 375 Kcals, 29g CHO, 12g PRO, 23g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26 CHO, 16g PRO 10g FAT

  • 2 Bananas (med)

    • 218 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Totals

    • 1253 Kcals, 201g CHO, 41g PRO, 35g Fat


Tuesday

  • Tuna Salad Hoagie

    • 339 Kcals, 44g CHO, 15g PRO, 11g FAT

  • 2 Corn Dogs

    • 424 Kcals, 38g CHO, 14g PRO, 18g FAT

  • Strawberry Raspberry Light Smoothie

    • 90 Kcals, 22g CHO, 1g PRO, 0g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO 10g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Totals

    • 1329 Kcals, 186g CHO, 48g PRO, 39g FAT


Wednesday

  • Soft Pretzel

    • 417 Kcals, 90g CHO, 15g PRO, 0g FAT

  • Cheese Sauce (8 oz)

    • 260 Kcals, 14g CHO, 4g PRO, 20g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO, 10g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Totals

    • 1356 Kcals, 219g CHO, 41g PRO, 36g FAT


Thursday

  • ½ Deluxe 12” Pizza

    • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2% Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO 10g FAT

  • Totals

    • 1312 Kcals, 170.5g CHO, 61.5g PRO, 45g FAT


Friday

  • Chipotle Chicken

    • 433 Kcals, 33g CHO, 22g PRO, 24g FAT

  • Strawberry Raspberry Yogurt Smoothie

    • 398 Kcals, 88g CHO, 12g PRO, 2g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT

  • Totals

    • 1242.5 Kcals, 196.5g CHO, 48g PRO, 33.5g FAT


Saturday

  • Ham and Cheese Hoagie

    • 328 Kcals, 37g CHO, 21g PRO, 10g FAT

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Celery (1/2 lb) w/ 4 oz dill dip

    • 246 Kcals, 16g CHO, 4g PRO, 19g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 C)

    • 129 Kcals, 13g CHO, 8g PRO, 5g FAT

  • Total Kcals

    • 1324 Kcals, 212g CHO, 46g PRO, 36g FAT


Sunday Cheat Meal

  • ¼ lb. Bacon Cheeseburger

    • 580 Kcals, 31g CHO, 28g PRO, 38g FAT

  • Strawberry-Ban-Blueberry Yogurt Smoothie

    • 405 Kcals, 90g CHO, 12g PRO, 2g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Potato Fries

    • 216 Kcals, 26g CHO, 3g PRO, 11g FAT

  • Totals

    • 1310 Kcals, 175g CHO, 44g PRO, 51g FAT


XXL Athlete

  • CHO around 231-264g

  • PRO around 45-51.5g

  • FAT around 41.5-47.5g

  • Total Kcals from 1500-1710


Monday

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Grilled Cheese

    • 375 Kcals, 29g CHO, 12g PRO, 23g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26 CHO, 16g PRO 10g FAT

  • 2 Bananas (med)

    • 218 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1576 Kcals, 237g CHO, 69g PRO, 42g Fat


Tuesday

  • Tuna Salad Hoagie

    • 339 Kcals, 44g CHO, 15g PRO, 11g FAT

  • 2 Corn Dogs

    • 424 Kcals, 38g CHO, 14g PRO, 18g FAT

  • Strawberry Raspberry Light Smoothie

    • 90 Kcals, 22g CHO, 1g PRO, 0g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO 10g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1652 Kcals, 222g CHO, 76g PRO, 46g FAT


Wednesday

  • Soft Pretzel

    • 417 Kcals, 90g CHO, 15g PRO, 0g FAT

  • Cheese Sauce (8 oz)

    • 260 Kcals, 14g CHO, 4g PRO, 20g FAT

  • 2 % Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO, 10g FAT

  • 2 Ice Cream Sundae

    • 406 Kcals, 66g CHO, 8g PRO, 12g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Totals

    • 1679 Kcals, 255g CHO, 69g PRO, 43g FAT


Thursday

  • ½ Deluxe 12” Pizza

    • 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2% Milk (2 C)

    • 258 Kcals, 26g CHO, 16g PRO 10g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1635 Kcals, 206.5g CHO, 89.5g PRO, 52g FAT


Friday

  • Chipotle Chicken

    • 433 Kcals, 33g CHO, 22g PRO, 24g FAT

  • Strawberry Raspberry Yogurt Smoothie

    • 398 Kcals, 88g CHO, 12g PRO, 2g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 ½ C)

    • 193.5 Kcals, 19.5g CHO, 12g PRO, 7.5g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1565.5 Kcals, 232.5g CHO, 76g PRO, 40.5g FAT


Saturday

  • Ham and Cheese Hoagie

    • 328 Kcals, 37g CHO, 21g PRO, 10g FAT

  • Strawberry Banana Yogurt Smoothie

    • 402 Kcals, 90g CHO, 11g PRO, 2g FAT

  • Celery (1/2 lb) w/ 4 oz dill dip

    • 246 Kcals, 16g CHO, 4g PRO, 19g FAT

  • 2 Bananas (med)

    • 218 Kcals, 56g CHO, 2g PRO, 0g FAT

  • 2 % Milk (1 C)

    • 129 Kcals, 13g CHO, 8g PRO, 5g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Total Kcals

    • 1647 Kcals, 248g CHO, 74g PRO, 43g FAT


Sunday Cheat Meal

  • ¼ lb. Bacon Cheeseburger

    • 580 Kcals, 31g CHO, 28g PRO, 38g FAT

  • Strawberry-Ban-Blueberry Yogurt Smoothie

    • 405 Kcals, 90g CHO, 12g PRO, 2g FAT

  • Banana (med)

    • 109 Kcals, 28g CHO, 1g PRO, 0g FAT

  • Potato Fries

    • 216 Kcals, 26g CHO, 3g PRO, 11g FAT

  • Chocolate Protein Shake (1 Scoop)

    • 120 Kcals, 3g CHO, 24g PRO, 1g FAT

  • Ice Cream Sundae

    • 203 Kcals, 33g CHO, 4g PRO, 6g FAT

  • Totals

    • 1633 Kcals, 211g CHO, 72g PRO, 58g FAT


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