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Terrace Lunch Food Choices for Athletes. Katie Anderson Michelle Jensen 5/2007. Monday Small: 120 lbs. Chipotle Chicken Tender Sandwich w/ combo side salad and soda Soft Pretzel = 867 kcals, 126 g CHO, 38 g PRO, 24 g Fat Daily 33% Kcals, 31% CHO, 48% PRO, 33% Fat.

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terrace lunch food choices for athletes

Terrace Lunch Food Choices for Athletes

Katie Anderson

Michelle Jensen

5/2007

monday small 120 lbs
MondaySmall: 120 lbs
  • Chipotle Chicken Tender Sandwich
  • w/ combo side salad and soda
  • Soft Pretzel

= 867 kcals, 126 g CHO, 38 g PRO, 24 g Fat

  • Daily 33% Kcals, 31% CHO, 48% PRO, 33% Fat
monday medium 155 lbs
MondayMedium: 155 lbs
  • Chipotle Chicken Tender Sandwich
  • w/ combo side salad and soda
  • Soft Pretzel
  • Cheese Sauce
  • Apple Churro

= 977 kcals, 142 g CHO, 39 g PRO, 29 g Fat

  • Daily 29% Kcals, 27% CHO, 39% PRO, 32% Fat
monday large 175 lbs
MondayLarge: 175 lbs
  • Chipotle Chicken Tender Sandwich
  • W/combo side salad and soda
  • Add baked potato
  • Soft Pretzel
  • Cheese Sauce
  • Apple Churro

= 1154kcals, 169 g CHO, 42 g PRO, 36 g Fat

  • Daily 30% Kcals, 28 % CHO, 36% PRO, 34% Fat
monday xl 210 lbs
MondayXL: 210 lbs
  • Chipotle Chicken Tender Sandwich
  • W/combo side salad and soda
  • Add baked potato
  • Soft Pretzel
  • Cheese Sauce
  • 2 Apple Churros
  • Refried Beans
  • Large Apple

= 1346 kcals, 216 g CHO, 45 g PRO, 36g Fat

  • Daily 29% kcals, 30% CHO, 33% PRO, 28% Fat
monday xxl 240 lbs
MondayXXL: 240 lbs
  • Philly Beef and Cheese Sandwich
  • W/ combo side salad and soda
  • 2 Baked Potatoes
  • Soft Pretzel
  • 2 Apple Churros
  • Large Apple

= 1677 kcals, 254 g CHO, 55 g PRO, 52 g Fat

  • Daily 29% kcals, 31% CHO, 34% PRO, 35% Fat
tuesday small 120 lbs
TuesdaySmall: 120 lbs
  • Asian Chicken or Shrimp Combo
  • w/ side salad
  • 1 Apple Filled Churro
  • 2 Breadsticks w/ garlic

= 806 kcals, 125 g CHO, 34 g PRO, 20 g Fat

  • Daily 30% kcals, 30% CHO, 43% PRO, 27% Fat
tuesday medium 155 lbs
TuesdayMedium: 155 lbs
  • Asian Chicken or Shrimp Combo
  • w/ side salad
  • 2 Apple Filled Churro
  • Baked Potato
  • Sour Cream
  • 1 Breadstick w/ garlic

= 998 kcal, 145 g CHO, 35 g PRO, 32 g Fat

  • Daily 30% Kcal, 28% CHO, 35% PRO, 34% Fat
tuesday large 175 lbs
TuesdayLarge: 175 lbs
  • Asian Chicken or Shrimp Combo
  • w/ side salad
  • 2 Apple Filled Churro
  • Baked Potato
  • Soft Taco
  • 1 Breadstick w/ garlic

= 1167 kcals, 164 g CHO, 48 g PRO, 39 g Fat

  • Daily 30 % kcals, 27 % CHO, 42% PRO, 36 % Fat
tuesday xl 210 lbs
TuesdayXL: 210 lbs
  • Asian Chicken or Shrimp Combo
  • w/ side salad
  • 2 Apple Filled Churro
  • Baked Potato
  • Soft Taco
  • 2 Breadstick w/ garlic
  • 1 Medium Banana

= 1424 Kcal, 213 g CHO, 53 g PRO, 45 g Fat

  • Daily 31% kcals, 30% CHO, 40% PRO, 35% Fat
tuesday xxl 240 lbs
TuesdayXXL: 240 lbs
  • BBQ Pork Riblet Sandwich
  • Baked Potato
  • Asian Veggie A la carte
  • 2 Apple Filled Churros
  • 2 Breadsticks w/ garlic
  • 12 ounces milk
  • 1 Medium Banana

= 1597 kcal, 243 g CHO, 55 g PRO, 49 g Fat

  • Daily 30% kcal, 29% CHO, 34% PRO, 33% Fat
wednesday small 120 lbs
WednesdaySmall: 120 lbs
  • Pasta Bar Combo
  • w/ side salad
  • w/ extra breadstick w garlic

= 828 kcal, 125 g CHO, 26 g PRO, 24 g Fat

  • Daily 31% kcals, 30% CHO, 33% PRO, 32% Fat
wednesday medium 155 lbs
WednesdayMedium: 155 lbs
  • Pasta Bar Combo
  • w/ side salad
  • Baked Potato
  • 1 medium apple
  • 1 Tbsp peanut butter

= 1018 kcal, 152 g CHO, 30 g PRO, 33 g Fat

  • Daily 30% kcal, 29% CHO, 30% PRO, 35% Fat
wednesday large 175 lbs
WednesdayLarge: 175 lbs
  • Pasta Bar Combo
  • w/ side salad
  • 2 Breadsticks w/ garlic
  • 1 Large Apple
  • 1 TBSP Peanut butter

= 1184 kcal, 179 g CHO, 40 g PRO, 38 g FAT

  • Daily 31% kcal, 30% CHO, 35% PRO, 36% FAT
wednesday xl 210 lbs
WednesdayXL: 210 lbs
  • Pasta Bar Combo
  • w/ side Salad
  • 2 Breadsticks w/ garlic
  • 1 Soft Taco
  • 1 Large Apple

= 1380 kcals, 197 g CHO, 47 g PRO, 49 g Fat

  • Daily 30% Kcal, 28% CHO, 34% PRO, 38 % Fat
wednesday xxl 240 lbs
WednesdayXXL: 240 lbs
  • Pasta Bar Combo
  • w/ side salad
  • 2 Breadsticks
  • 1 Baked Potato
  • 12 ounces 1% milk
  • 1 large Apple
  • 1 Chocolate chip granola bar

=1623 kcal, 255 g CHO, 52 g PRO, 48 g Fat

  • Daily 30% kcal, 31% CHO, 32% PRO, 32% Fat
thursday small 120 lbs
Cheese Lasagna and Beverage

CHO= 79.3g

PRO= 21.9g

Fat= 20.2g

Kcals=580

Balsamic Salad

CHO= 27g

PRO= 6g

Fat= 1g

Kcals=163

Diet Pepsi (12 oz)

Banana (from home):

CHO= 27g

PRO= 1g

Fat= .5g

Kcals= 109

TOTAL:

CHO= 133.3g

PRO= 28.9g (↑)

Fat= 21.7g

Total Kcals= 852 (↑)

Thursday Small: 120 lbs.
thursday medium 155 lbs
Bean & Beef Burrito

CHO= 70g

PRO= 23.6g

Fat= 30.9g

Kcals= 646

Baked potato

CHO= 27.8g

PRO= 3.2g

Fat= 6.4g

Kcals= 177

1 medium apple

CHO= 21g

Kcals= 81

12 oz. Choc. Skim Milk

CHO= 43g

PRO= 12g

Kcals= 225

TOTAL:

CHO= 161.8g

PRO= 38.8g (↑)

Fat= 37.3g (↑)

Kcals= 1069

Thursday Medium: 155 lbs
thursday large 175 lbs
Meatza Pizza 7 in.

CHO= 54g

PRO= 37g

Fat= 29g

Kcals= 641

Creamy Italian Pasta Salad- 4 oz.

CHO= 26g

PRO= 4g

Fat= 8g

Kcals= 190

Apple Juice

CHO= 49g

PRO= 1g

Kcals= 210

Banana

CHO= 27g

PRO= 1g

Fat= .5g

Kcals= 109

TOTAL:

CHO= 160g

PRO= 43g (↑)

Fat= 37.5g (↑)

Kcals= 1150 (↑)

ThursdayLarge: 175 lbs
thursday xl 210 lbs
Chicken Gyro Sandwich

CHO= 41g

PRO= 49g

Fat= 19g

Kcals= 470

Caesar Pasta Salad 4 oz.

CHO= 30g

PRO= 6g

Fat= 11g

Kcals= 254

12 oz. Skim milk

CHO= 45g

PRO= 10g

Kcals= 130

1 apple

CHO= 21g

Kcals= 81g

24 oz Gatorade

CHO= 35g

PRO= 0g

Fat= 0g

Kcals= 130

Powerbar

CHO= 45g

PRO= 10g

Kcals= 230

TOTAL:

CHO= 190g (↓)

PRO= 77g (↑)

Fat= 30g (↓)

Kcals= 1295

Thursday XL: 210 lbs
thursday xxl 240 lbs
2 Chicken Fillet Sandwiches

CHO= 70g

PRO= 38g

Fat= 46g

Kcals= 838

Light Mayo 2 tablespoons

CHO=2g

Fat= 10g

Kcals= 100

Creamy Italian Pasta 4 oz.

CHO= 26g

PRO= 4g

Fat= 8g

Kcals= 190

Chocolate Skim Milk 12 oz

CHO= 43g

PRO= 12g

Kcals= 225

1 banana

CHO= 27g

PRO= 1g

Fat= .5g

Kcals= 109

Powerbar

CHO= 45g

PRO= 10g

Kcals= 230

24 oz. Gatorade

CHO= 35g

Kcals= 130

TOTAL:

CHO= 248g

PRO= 65g (↑)

Fat= 64.5g (↑)

Kcals= 1822 (↑)

ThursdayXXL: 240 lbs
friday small 120 lbs
Pasta Bar Combo

Penne Rigate Noodles 7 oz.

CHO= 49g

PRO=8g

Fat= 2g

Kcals= 263

Meat Sauce

CHO= 22g

PRO= 11g

Fat= 17g

Kcals= 275

Breadstick (1 stick)

CHO= 22.5g

PRO= 4.2g

Fat= 5.5g

Kcals= 152

12 oz. Skim Milk

CHO= 18g

PRO= 12g

Kcals= 130

TOTAL:

CHO= 111.5g (↓)

PRO= 35.2g (↑)

Fat= 24.5g (↑)

Kcals= 820

FridaySmall: 120 lbs
friday medium 155 lbs
Pasta Bar Combo

Linguine Noodles 7oz.

Manhera Sauce 5 oz

CHO= 16g

PRO= 3g

Fat= 3g

Kcals= 106

2 Garlic Breadsticks

CHO= 45g

PRO= 8.4g

Fat= 11g

Kcals= 304

1 Small Apple

CHO= 21g

Kcals= 81

12 oz. Skim Milk

CHO= 18g

PRO= 12g

Kcals= 130

TOTAL:

CHO= 149g

PRO= 31.4g

Fat= 20g (↓)

Kcals= 911 (↓)

FridayMedium: 155 lbs
friday large 175 lbs
Cheese Lasagna w/vegetable breadstick

CHO= 78g

PRO= 22g

Fat= 20g

Kcals= 575

12 oz. Choc. Milk

CHO= 43g

PRO= 12g

Kcals= 225

1 baked potato

CHO= 37g

PRO= 4g

Kcals= 161

1 banana

CHO= 27g

PRO= 1g

Fat= .5g

Kcals= 109

TOTAL:

CHO= 185g

PRO=39g

Fat= 20.5g (↓)

Kcals= 1070 (↓)

FridayLarge: 175 lbs
friday xl 210 lbs
3 Meat & Cheese Sub (1 whole sub)

CHO= 110g

PRO= 50g

Fat= 52g

Kcals=1098

Light Mayo (2 tbsp)

CHO= 2g

Fat= 10g

Kcals= 100

Green peppers (6 slices)

CHO= 3g

Kcals= 10

Tomatoes (4 slices)

CHO= 2g

Kcals= 12

1 banana

CHO= 27g

PRO= 1g

Fat= .5g

Kcals= 109

Dole Cranberry Juice 15.2 oz

CHO= 72g

PRO= 2g

Kcals= 300

TOTAL:

CHO= 216g

PRO= 53 (↑)

Fat= 62.5 (↑)

Kcals= 1629 (↑)

FridayXL: 210 lbs
friday xxl 240 lbs
Turkey & Cheese Sub- 1 Whole Sub

CHO= 96g

PRO= 48g

Fat= 36g

Kcals= 1094

Lettuce 2 oz.

Kcals= 4

Tomatoes 4 slices

CHO= 2g

Kcals= 12

Mayo 2 tbsp

CHO= 2g

Fat= 10g

Kcals= 100

24 oz. Choc. Milk

CHO= 86g

PRO= 24g

Kcals= 450

1 Small Apple

CHO= 21g

Kcals= 81

Powerbar

CHO= 45g

PRO= 10g

Kcals= 230

TOTAL:

CHO= 252g

PRO= 82g (↑)

Fat= 46g

Kcals= 1971 (↑)

Friday XXL: 240 lbs