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)
|
|