Client Name: Tennis Player Total Calories: 2980

g. Carbohydrate: 1620 Calories from CHO: 405 g % of calories: 55 %

g. Protein: 460 Calories from Protein: 115 g % of calories: 15 %

g. Fat: 900 Calories from Fat: 100 g % of calories: 30 %

No. of CHO choices: 27 No. of Starch Ch: 13 No. of Fruit Ch:7

No. of Veg Ch: 12 No. of Protein Ch: 4 No. of Fat Ch:11 No. of Milk Ch: 3

SAMPLE MEAL PLAN, ADOLESCENT TENNIS PLAYER: _2980__Calories

Starch Fruits Milk Vegs Meat Fat Desserts Plan meals and snacks based on Choose
(Protein) /Alcohol Your Foods List.
(optiona)
Specify serving sizes
Breakfast 3 1 1 1 Oatmeal (1/2 cup)
Granola (3/4 oz)
Dried fruits (2 Tbsp)
Graham crackers (3 squares)
1%milk ( 1 cup)
Almonds (6 nuts)
Lunch 4 1 5 1 3 Quinoa (1/3 cup)
(med- Green peas (1/2 cup)
fat) Corn (1/2 cup)
Onion, carrots, spinach, chayote,
1 cucumber
(high- Mashed potato (1/2 cup)
fat) Apple juice (1/2 cup)
Chorizo (1 oz)
Mozzarella cheese (1 oz)
Mayonnaise-style dressing (2 tsp)
Sour cream (2 Tbsp)
Olive oil (1 tsp)
Snack 1 2 1 1 2 Snack bar (1 bar)
Apple, unpeeled (1 small apple)
Raisins (2 Tbsp)
Celery
Peanut butter (1 tsp)
Almond milk (1 cup)
Plain yogurt (2/3 cup)
Dinner 4 1 6 1 3 Brown rice (1/3 cup)
(med- fat) Acorn squash (1 cup)
1 Succotash (1/2 cup)
(high-at)
Refried beans (1/2 cup)
Zucchini, tomato, eggplant, beets
Scallions, mushrooms
Orange juice (1/2 cup)
Pork cutlet (1 oz)
Parmesan (1 oz)
Canola (1 tsp)
Avocado (1 oz)
butter (1 tsp)
Snack 1 2 1 2 Granola cereal (1/2 cup)
Dried blueberries (2 Tbsp)
Walnuts (4 halves)
almonds (6 nuts)
Soy milk (1 cup)
Grapes (17 small grapes)