Table 1 Sample menu plan for a 60-kg participant.
Meal 1 | Carbohydrates (g) | Protein (g) | Fat (g) |
|---|---|---|---|
¾ cup egg whites | 1 | 20 | 0 |
2 large whole eggs | 0 | 12 | 9 |
1-ounce avocado | 2 | 0 | 4 |
1.25 cups spinach | 1.5 | 1 | 0 |
1-piece whole wheat toast | 15 | 3 | 1 |
½ of a medium sized banana | 12.5 | 0 | 0 |
Total | 32 | 36 | 14 |
Meal 2 | |||
4 ounces of chicken breast | 0 | 20 | 1 |
¾ cup sweet potato | 21 | 1 | 0 |
1 cup broccoli | 6 | 2 | 0 |
1 ounce of almonds | 4 | 4 | 14 |
Total | 31 | 27 | 15 |
Meal 3 | |||
¾ cup fat free Greek yogurt | 9 | 23 | 0 |
1 tablespoon peanut butter | 4 | 4 | 8 |
1 cup mixed berries | 17 | 1 | 0 |
Total | 30 | 28 | 8 |
Meal 4 | |||
4 ounces of lean ground beef | 0 | 22 | 11 |
1 cup romaine lettuce | 2 | 0 | 0 |
½ cup tomato slices | 3 | 0 | 0 |
1 ounce of cheese | 1 | 6 | 9 |
½ cup brown rice | 24 | 2 | 1 |
Total | 30 | 30 | 21 |
Total Calories (grams) | 492 (123g) | 484 (121g) | 522 (58g) |