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  1. Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau

  2. 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

  3. Small – 110-140 lbs • Small Size • CHO grams = 115-132 • PRO grams = 22-25 • Fat grams = 20-23 • Total calories = 750-840

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. Medium – 140-165 lbs • Medium Size • CHO grams = 147-168 • PRO grams = 30-35 • Fat grams = 28-32 • Total calories = 1020-1170

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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

  18. 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

  19. Large – 165-195 lbs • Large Size • CHO grams = 168-192 • PRO grams = 32-37 • Fat grams = 30-34 • Total calories = 1080-1230

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

  27. Extra Large – 195-225 lbs • Extra Large • CHO grams = 200-228 • PRO grams = 39-44 • Fat grams = 36-41 • Total calories = 1290-1470

  28. 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

  29. 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

  30. 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

  31. 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

  32. 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

  33. 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

  34. 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

  35. XXL – 225-240 lbs + • Extra Extra Large Size • CHO grams = 231-264 • PRO grams = 45-51 • Fat grams = 42-47 • Total calories = 1500-1710

  36. 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

  37. 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

  38. 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

  39. 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

  40. 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

  41. 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

  42. 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

  43. Challenges • Be careful with your choices of snacks during the day because most of these meals are high in fat • Good Luck!!