Meal Plan

We strive to be an elite high school hockey program in the state of Michigan
Brian J. Bellware, Head Coach ~ 269-998-1276 ~ bbellware@platinumpaintingservices.com

Matt Schuen, Team Manager ~ 269-365-6282 ~ Matthew.Schuen@forethought.com
www.portagecentralhockey.com

4000 Calorie Meal Plan
(Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples)
Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein, 34 g fat

Choice 1 Choice 4
2 English muffins 3 cups cereal, unsweetened, ready to eat
8 oz. orange juice 2 small bananas
6 oz yogurt 16 oz. 2 % milk
8 oz. 2% milk 6 hard boiled egg whites
4 egg whites
2 oz. Canadian bacon

Choice 2 Choice 5
2 cups rolled oats 5 (4 inch square) waffles
1 slice toast 1 cup canned, drained pears in light syrup
2 apples 6 oz. yogurt
16 oz. 2 % milk 8 oz. 2 % milk
1 tbsp peanut butter 3 oz. Canadian bacon
3 slices bacon

Choice 3 Choice 6
5 (4 inch) pancakes 1 cup grape nuts
cup pineapple 1 slice toast
1 small orange 1 whole grapefruit
16 oz 2% milk 16 oz. 2 % milk
3 oz. sausage (5 grams or less of 3 oz. sausage % grams or
fat per 1 oz.) or less of fat per 1 oz.)


Each AM Snack selection provides
approximately 360 calories: 90 g CHO

Choice 1
4 oz. bagel
2 small bananas
2 tbsp peanut butter

Choice 2
12 pretzels rods (half size)
2 oz. grapes (34)

Choice 3
12 (2 inch square) graham
crackers
4 tbsp raisins

Choice 4
2/3 cup hummus
1 (6inch) whole wheat pita
1 fresh pear

Choice 5
12 ginger snaps
2 medium peaches

Choice 6
1 cup chocolate milk
1 cup fat/sugar free pudding
2 small plums

Choice 7
4 oz. muffin
8 oz. apple juice

Each Lunch selection provides approximately
703 calories: 100 g CHO, 33 g protein, 19 g fat

Choice 1 Choice 5
4 slices bread 1 grilled chicken sandwich with
3 oz. deli turkey with 1 gram lettuce, tomato-no mayo
less/oz. 2 side salads
1 cup raw baby carrots 2 tbsp fat free dressing
1 cup celery with 1 tbsp peanut 1 small fry
butter 2 small oranges
1 cup unsweetened applesauce Diet coke

Choice 2 Choice 6

1 (6 inch) pita 1 (6 inch) pita
3 oz. canned, in water tuna 3 oz. deli ham with 1 gram or less fat
30-40 baked chips per/oz.
cup (4 oz) tomato juice 2 cups raw chopped vegetables such
1 cup bean sprouts (add to tuna as: broccoli, red onion, sprouts
sandwich) shredded carrot
2 small tangerines 2 tbsp mayo
2 kiwi

Choice 3 Choice 7
1 1/3 cup pasta 24 saltine type crackers
3 oz. chicken breast 6 hard boiled egg whites
1 cup raw broccoli (fresh) 1 cup raw baby carrots
cup steamed summer squash, 1 cup cucumber
cooled 8 oz. apple juice
add fat free Italian dressing
2 cups cubed watermelon

Choice 4

6 inch sub 6 grams or less of fat
1 stick string cheese
2 cups celery sticks
34 grapes


Each Mid-afternoon snacks provides approximately
240 calories: 60 g CHO

Choice 1

6 cups popcorn-no fat
2 small apples

Choice 2

4 rice cakes with 2 tbsp peanut butter
2 cups cantaloupe

Choice 3

12 whole wheat crackers
2 cups cantaloupe

Choice 4

4 Oreos
2 small nectarines

Choice 5

1 English muffin with 1 tbsp-fat free cream cheese
8 oz. orange juice

Choice 6

10 vanilla wafers
16 dried apricot halves

Choice 7

2/3 cup fat-free yogurt
1 pear


Each dinner provides approximately 1262 calories: 14 g CHO,
72 g protein, 42 g fat

Choice 1 Choice 4

1 large baked potato (120z) w/2 tbsp 2 cups mashed potatoes- no gravy
Sour cream 1 small dinner roll
1 cup baked beans 50 oz pork loin
5 oz. sinless chicken breast 2 cups green beans
cucumber, 2 tbsp sunflower seeds 16 oz. 2 % milk
1 cup steamed broccoli
2 tbsp salad dressing

Choice 2 Choice 5

2 cups pasta 1/2 half of a 12 inch thin crust, meat pizza
5 oz. ground beef, drained, rinsed 1 bread stick
spaghetti sauce 4 cups lettuce, veggies: added
2 cups summer squash 2 tbsp fat free dressing
16 oz. 2 % milk 16 oz. 2 % milk

Choice 3 Choice 6

2 cups brown rice 2 cups stuffing
5 oz. grilled salmon 1 cup corn
2 cups steamed Brussels sprouts 5 oz. roasted chicken (dark meat no
Skin or white meat with skin
2 cups steamed zucchini
16 oz. 2 % milk

Choice 7

2 cups sweet potatoes
1 cup peas
1 small dinner roll
5 oz. beef sirloin
2 cups mixed vegetables without
corn, peas or pasta
16 oz. 2 % milk


Each Evening snack provides approximately 276 calories: 70 g CHO

Choice 1 Choice 7

cup grape nut added to: 1 (2 inch square) brownie
12 oz. fat free plain yogurt cup ice cream
1 cup whole strawberries: 16 oz. 2 % milk
Measure then slice cup unsweetened applesauce

Choice 2

cup low0fat granola added to:
12 oz. fat-free plain yogurt
cup diced, fresh mixed fruit

Choice 3

1 cup shredded wheat
16 oz. 2 % milk
1 small banana

Choice 4

1 small frosted cupcake
16 oz. 2 % milk
1 small banana

Choice 5

1 cup frozen yogurt
16 oz. 2 milk
cup fresh pineapple

Choice 6

6 cups popcorn
16 oz. 2 % milk
1 small apple


To add 500 calories per day: 75 g CHO, 25 g protein, 12 g fat

Grain: 3 additional choices per day
cups pasta, rice or potato
1 slice of bread, 1 oz bagel or English muffin
cup corn or peas

Fruit: 1 additional choice per day
1 small fresh fruit
cup diced fresh or canned fruit
4 oz. 100 % fruit juice-no sugar added

Dairy: 1 additional choice per day
8 oz. 2 % milk
6 oz. low-fat, fat free, plain or flavored yogurt

Protein: 3.5 additional per day
1 tbsp sunflower seeds
6 almonds, mixed nuts, pecans, peanuts
1 tbsp reduced fat mayo
2 tbsp reduced fat salad dressing
1 tsp stick butter, 2 tsp whipped butter
2 tbsp regular sour cream


2500 Calorie Meal Plan
Each Breakfasts selection provides approximately
483 calories: 72 g CHO, 24 g protein, 11 g fat

Choice 1 Choice 4

1 English muffin 2 cups cereal, unsweetened
4 oz. orange juice ready to eat
8 oz. skim milk 1 small banana
2 egg whites 8 oz. skim milk
1 tbsp jam/ jelly 2 hard boiled egg whites

Choice 2 Choice 5

1 cup rolled oats 3 (4 inch square) waffles
1 slice toast cup canned, drained pears in light syrup
1 apple 8 oz. 2 % milk
8 oz. skim milk 1 oz. 2 % milk
1 tbsp peanut butter 1 oz. Canadian bacon
2 slices bacon

Choice 3 Choice 6

3 (4 inch) pancakes 1 cup grapenuts
cup pineapple grapefruit
cup pineapple 8 oz. skim milk
8 oz skim milk 1 oz sausage ( 5 grams or less of fat per 1 oz)
1 oz sausage ( 5 grams or less of fat per 1 oz)

Choice 7

bagel
1 tbsp jam/jelly
1 whole egg, fried
6 oz fat-free, flavored yogurt
1/3 cup grape juice


Each Am Snack selection provides approximately
204 calories 45 g CHO, 6 g fat

Choice 1
bagel
1 small banana

Choice 2

6 pretzels rods (half size)
1 oz. grapes (17)

Choice 3

6 (2 inch square) graham
Crackers
2 tbsp raisins

Choice 4

1/3 cup hummus
(6 inch) whole wheat pita
1 fresh pear

Choice 5

6 ginger snaps
1 medium peach

Choice 6

1 cup fat/ sugar free pudding
2 small plums

Choice 7

2 oz. muffin
4 oz. apple juice


Each Lunch selection provides approximately
445 calories: 55 g CHO. 27 g protein, 13 g fat

Choice 1 Choice 5

2 slices bread 1 grilled chicken sandwich with
2 oz deli turkey with 1 gram of fat or lettuce, tomato-no mayo
less/ oz. 2 side salads
1 cup raw baby carrots 2 tbsp fat free dressing
1 cup celery with 1 tbsp peanut diet coke
Butter

Choice 2 Choice 6

1 (6 inch) pita 1 (6 inch) pita
2 oz. canned, in water tuna 2 oz. deli ham with 1 gram or less fat
15-20 baked chips per/oz.
cup (4 oz) tomato juice 2 cups raw chopped vegetables
cup bean sprouts (add to tuna such as: broccoli, red onion, sprouts
Sandwich) shredded carrot
1 tbsp mayo

Choice 3 Choice 7

1 cup pasta 18 saltine type crackers
2 oz. chicken breast 4 hard boiled egg whites
1 cup raw broccoli (fresh) 1 cup raw baby carrots
cup steamed summer squash, 1 cup cucumber
Cooled
Toss above 4 ingredients together
Add fat-free Italian dressing

Choice 4

6 inch sub 6 grams or less of fat
2 cup celery sticks


Each Mid-afternoon snack provides approximately
204 calories: 45 g CHO, 6 G fat

Choice 1 Choice 7

6 cups popcorn-no fat 2/3 cup fat-free frozen yogurt
1 small apple 1 pear

Choice 2

4 rice cakes with 2 tbsp peanut
Butter
1 cup cantaloupe

Choice 3

10 whole wheat crackers
1 small banana

Choice 4

4 Oreos
1 small nectarine

Choice

1 English muffin with 1 tbsp fat free
Cream cheese
4 oz orange juice

Choice 6

10 vanilla wafers
6 dried halves


Each Dinner provides approximately 868 calories:
112 g CHO, 51 g protein, 24 g fat

Choice 1 Choice 4

1 large baked potato (12 oz) w/tbsp 2 cups mashed potatoes-no gravy
Sour cream 1 small dinner roll
2/3 cup baked beans 3 oz pork loin
3 oz skinless chicken breast 1 cup green beans
2 cup lettuce with tomato 8 oz. skim milk
Cucumber, 2 tbsp sunflower seeds
2 tbsp salad dressing
8 oz. skim milk

Choice 2 Choice 5

1 cup pasta half of a 12 inch thin crust, meat
3 oz. ground beef, drained, rinsed pizza
spaghetti sauce 2 cups lettuce, veggies added
1 cup summer squash 2 tbsp fat free dressing
8 oz. skim milk 8 oz skim milk

Choice 3 Choice 6

2 cups brown rice 1 cup stuffing
3 oz. grilled salmon cup corn
1 cup steamed Brussels sprouts 3 oz roasted chicken (dark meat-no skin
8 oz skim milk or white meat with skin
1 cup steamed zucchini 1 small dinner roll
8 0z skim milk


Each evening snack provides approximately 302 calories: 57 g CHO,
14 g protein, 2 g fat

Choice 1 Choice 5

cup grape nuts added to: 1 cup frozen yogurt
6 oz. fat free plain yogurt 8 oz. skim milk
1 cup whole strawberries cup fresh pineapple
Measure

Choice 2 Choice 6

cup low-fat granola added to 6 cups popcorn
6 oz fat-free plain yogurt 8 oz skim milk
cup diced fresh mixed fruit 1 small apple

Choice 3 Choice 7

1 cup shredded wheat 1 (2 inch square) brownie
8 oz skim milk cup ice cream
1 small banana 8 oz skim milk
cup unsweetened applesauce
Choice 4

1 small frosted cupcake
8 oz, skim milk
cup blueberries


To add 500 calories per day: 75 g CHO, 25 g protein, 12 g fat

Grain: 3 additional choices per day
cup pasta, rice, or potato
1 slice of bread, 1 oz bagel or English muffin
cup corn or peas

Fruit: 1 additional choice per day
1 small fresh fruit
cup diced fresh or canned fruit
4 oz 100% fruit juice-no sugar added

Dairy: 1 additional choice per day
8 oz 2 % milk
6 oz. low fat, fat-free plain or flavored yogurt

Protein: 3.5 additional per day
1 oz lean beef, chicken breast, fish, canned tuna
1 oz low fat cottage cheese
1 oz low-fat cheese

Fat: 2.5 servings are additional servings per day
1 tbsp sunflowers seeds
6 almonds, mixed nuts, pecans, peanuts
1 tbsp reduced fat mayo
2 tbsp reduced fat salad dressing
1 tsp stick butter, 2 tsp whipped butter
2 tbsp regular sour cream

Meal Plan

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We strive to be an elite high school hockey program in the state of Michigan

Brian J. Bellware, Head Coach ~ 269-998-1276 ~ bbellware@platinumpaintingservices.com

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