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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. 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

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  1. Terrace Lunch Food Choices for Athletes Katie Anderson Michelle Jensen 5/2007

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. 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

  16. 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

  17. 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.

  18. 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

  19. 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

  20. 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

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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

  26. 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

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