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Athletes Meal Plan2

The document provides a week's worth of meal plans for athletes divided into 7 categories based on body weight. Each category lists breakfast, snacks, lunch, snacks and dinner with calorie counts for days 1-5. Meals include dishes like champorado, pancit canton and adobo chicken.

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Ghale LAStRose
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65 views4 pages

Athletes Meal Plan2

The document provides a week's worth of meal plans for athletes divided into 7 categories based on body weight. Each category lists breakfast, snacks, lunch, snacks and dinner with calorie counts for days 1-5. Meals include dishes like champorado, pancit canton and adobo chicken.

Uploaded by

Ghale LAStRose
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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ATHLETES MEAL PLAN

CATEGORY MEAL Day 1 and Day 6 Day 2 and Day 7


Pandesal (Filipino bread roll)
Champorado (Chocolate Rice
BREAKFAST with peanut butter and Porridge) (400 calories)
banana slices (400 calories)
Boiled sweet potato (100g) Boiled corn on the cob (100g)
SNACKS AM
(100 calories) (100 calories)
CATEGORY 1 Adobo chicken with 1 cup of rice Pancit Canton (Stir-Fried Noodles
45kls and below LUNCH and mixed vegetables (550 with Vegetables and Chicken)
2,288 - 2,308 calories) (600 calories)
calories per day
Sliced mango (1 piece) (100
SNACKS PM Ginataang mais (300 calories)
calories)

Fish Escabeche with 1 cup of Chicken Caldereta with rice


DINNER
rice (550 calories) (550 calories)

Champorado (Chocolate Rice


BREAKFAST Porridge) with evaporated milk
(400 calories)
Boiled sweet potato (100g)
SNACKS AM (100 calories)
Chicken Tinola with rice
CATEGORY 2 LUNCH (600 calories)
45kls - 48kls
2,308 - 2,399 Ginataang Mais (Filipino-
calories per day style sweet corn pudding)
SNACKS PM (300 calories)
Pork Adobo with rice and
mixed vegetables (600
DINNER calories)
BREAKFAST
CATEGORY 3 48 SNACKS AM
- 51 kls 2,399 -
2,477 calories per LUNCH
day SNACKS PM
DINNER
BREAKFAST
CATEGORY 4 SNACKS AM
51kls - 55kls
2,477 -2,540 calories LUNCH
per day SNACKS PM
DINNER
BREAKFAST
SNACKS AM
CATEGORY 5
55kls - 59kls LUNCH
SNACKS PM
CATEGORY 5
55kls - 59kls

DINNER
BREAKFAST
CATEGORY 6 59 SNACKS AM
kls - 63kls 2,540 -
2,580 calories per LUNCH
day SNACKS PM
DINNER
BREAKFAST
CATEGORY 7 SNACKS AM
63kls above
2,580 calories per LUNCH
day SNACKS PM
DINNER
THLETES MEAL PLAN

Day 3 and Day 8 Day 4 and Day 9 Day 5 and Day 10


Tortang Talong (Eggplant
Arroz Caldo (Chicken Congee) Champorado (Chocolate Rice
Omelette) with rice (400
(400 calories) Porridge) (400 calories)
calories)
Boiled sweet potato (100g) Boiled corn on the cob (100g) Boiled sweet potato (100g)
(100 calories) (100 calories) (100 calories)
Porkstik Tagalog with rice and
Sinigang na Baboy with rice Pinakbet with rice (600
mixed vegetables (600
(600 calories) calories)
calories)
Ginataang bilo-bilo (300 Sliced pineapple (1 slice) (100
Fruit Salad (300 calories)
calories) calories)

Grilled Bangus with Atchara Chicken Afritada with rice (550 Ginisang Munggo with rice
and rice (550 calories) calories) (550 calories)

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