Sample 3000 Calorie Intake:  This level of food intake is sufficient to meet the energy and carbohydrate needs of a moderately active athlete weighing 170 pounds (approximately 40 calories per kilogram of body weight).¹

Meal

Food and Amount

Calories

(kcal)

Carb-gm (%)

Prot-gm (%)

Fat-gm (%)

Breakfast

Orange Juice (1 Cup)

111.6

25.8(90.1)

1.7(5.9)

0.5(3.9)

Strawberries (1 Cup)

44.7

10.5(82.4)

0.9(7.1)

0.6(10.6)

Whole Wheat Total (1 Cup)

116.2

26.0(84.2)

3.3(10.7)

0.7(5.1)

Milk-1% (1 Cup)

102.2

11.7(45.8)

8.0(31.3)

2.6(22.9)

Roll (1 Roll)

75.0

13.4(73.1)

2.0(10.9)

1.3(16.0)

Margarine (1 tsp)

33.8

0.0(0.0)

0.0(0.0)

3.8(100.0)

Jam-strawberry (1 tbsp)

54.4

14.0(99.3)

0.1(0.7)

0.0(0.0)

Breakfast Subtotals (18% of total kcal)

537.4

101.4(73.1)

16.2(11.7)

9.4(15.2)

Mid-AM

Snack

Bagel, plain (1 bagel)

199.9

38.0(76.8)

7.0(14.1)

2.0(9.1)

Margarine (1 tsp)

33.8

0.0(0.0)

0.0(0.0)

3.8(100.0)

Jams and Preserves (1 tbsp)

54.4

14.0(99.3)

0.1(0.7)

0.0(0.0)

Gatorade (16 ounces)

100.2

28.1(100.0)

0.0(0.0)

0.0(0.0)

Mid-AM Snack Subtotals (11% of Total kcal)

388.4

80.1(79.8)

7.2(7.2)

5.8(13.0)

Lunch

Turkey -for sandwich (2 slices)

46.8

0.0(0.0)

9.6(85.9)

0.7(14.1)

Bread-for sandwich (2 slices)

131

26.1(79.2)

4.4(13.3)

1.1(7.5)

Lettuce-for sandwich (1 leaf)

2.6

0.4(66.7)

0.2(33.3)

0.0(0.0)

Mayonnaise-for sandwich (1 tbsp)

49.5

0.2(1.6)

0.1(0.8)

5.5(77.6)

Cranberry juice (1 cup)

216.3

54.7(98.4)

0.0(0.0)

0.4(1.6)

Apple (1 medium apple)

81.4

21.1(93.7)

0.3(1.3)

0.5(5.0)

Potato Salad (1/3 cup)

216.6

25.7(47.2)

2.9(5.3)

11.5(47.5)

Lunch Subtotals (25 % of Total Calories)

744.6

128.1(67.6)

17.4(9.2)

19.6(23.3)

Mid-PM Snack

Pretzels (3 Dutch Type)

187.2

36.4(79.0)

4.7(10.2)

2.2(10.8)

Gatorade (16 Ounces)

100.2

28.1(100.0)

0.0(0.0)

0.0(0.0)

Grapes (1/2 cup)

29.0

8.0(51.6)

0.3(19.4)

0.2(29.0)

Mid-PM snack Subtotals (13 % of Total Calories)

316.4

72.4(87.7)

5.0(6.1)

2.3(6.3)

Dinner

Chicken Chow Mein (1.5 Cups)

382.5

15.0(15.8)

46.5(48.8)

15.0(35.4)

Rice, white (1 cup)

199.5

43.3(89.4)

4.0(8.3)

0.5(2.3)

Tea (6 oz)

1.7

0.5(100.0)

0.0(0.0)

0.0(0.0)

Orange (1 orange)

61.6

15.4(90.3)

1.2(7.0)

0.2(2.6)

Dinner Subtotals (21% of Total Calories)

645.4

74.2(46.1)

51.7(32.1)

15.6(21.8)

Evening Snack

Banana (1 banana)

104.9

26.7(91.3)

1.2(4.1)

0.6(4.6)

Cheese, cheddar (2 oz)

112.7

0.4(1.4)

7.0(24.7)

9.3(73.9)

Graham Crackers (2 full squares )

109.1

20.8(71.3)

2.3(7.9)