Sometimes you need more than general guidelines when it comes to your nutrition. That’s why we’re presenting a baseball meal plan that will fuel you through a week’s worth of workouts, practices and games. Of course, every athlete is different, but you can use this as a starting point and adjust your personal meal plan as you see fit.

Monday

Breakfast

• 1 100% whole grain bagel
• 1 cup calcium-fortified orange juice
• 1 mozzarella string cheese made with skim milk
• 1 tbsp. peanut butter

Lunch
Grilled chicken salad

• 3 cups celery, carrots, peppers and onions
• 3 oz. grilled lean chicken breast
• 2  tbsp. olive oil and balsamic vinegar
• 1 small box raisins
• Water

Post-Workout

• 8 oz. low-fat yogurt
• 1 banana

Dinner

• 2 cups cooked brown rice
• 5 oz. turkey without the skin
• 2 cups cooked veggies
• 1 tsp. trans-fat-free margarine
• 1 cup low-fat frozen yogurt with 1 cup strawberries
• 1 cup skim or unsweetened soy or almond milk

Snack

• Raw veggies with 2 tbsp. hummus

Nutrition Information

• Calories: 2,611
• Protein:142 g
• Fat: 56 g
• Carbs: 384 g

Tuesday

Breakfast

• 1 cup whole grain cereal
• 1 cup skim or almond or soy milk
• 1 banana

Lunch

• 2 slices 100% whole wheat bread
• 4 oz. lean turkey lunch meat
• 3 oz. whole-wheat pretzels
• 1 orange

Post-Workout

• 8 oz. yogurt
• 1 banana

Dinner

• 5 oz. lean beef or grilled chicken
• Cooking spray to cook meat
• 2 high-fiber whole grain tortillas
• 2 cups of grilled peppers and onions
• 1 cup salsa

Snack

• 1 cup canned pears packed in extra light syrup

Nutrition Information

• Calories: 2,474
• Protein: 163 g
• Fat: 39 g
• Carbs: 367 g

Wednesday

Breakfast

• 1 100% whole-grain English muffin
• 1 tbsp. peanut butter
• 1 cup calcium-fortified orange juice

Lunch

• Grilled salmon salad (3 cups)
• 1 cup of mixed celery, carrots, peppers and onions
• 4 oz. grilled or canned salmon
• 2 tbsp. olive oil and lemon juice dressing
• 1 piece of fruit

Post-Workout

• 1 protein bar
• 1 cup yogurt with fresh fruit
• Water

Dinner

• 2 cups whole wheat pasta
• 5 oz. 92% lean ground sirloin added to sauce
• 1 cup fat-free pasta sauce
• 1 cup onions and peppers added to sauce
• ½ cup fat-free frozen yogurt
• 1 slice watermelon or 1 pear
• 1 cup milk

Nutrition Information

• Calories: 2,383
• Protein: 145 g
• Fat: 52 g
• Carbs: 334 g

Thursday

Breakfast

• 2 packets instant oatmeal
• 1 tbsp. ground flax seed
• 1 cup calcium-fortified orange juice

Lunch

• 2 slices 100% whole-wheat bread
• 4 oz. nitrite-free turkey
• Lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo or salad dressing
• 1 orange

Post-Workout

• 8 oz. yogurt with fruit and small handful of granola
• 2 scoops protein powder (approx. 30 grams)

Dinner

• 2 cups stirfried vegetables
• 2 cups brown rice
• 5 oz. lean chicken or pork
• 1 cup fresh or canned pineapple
• 1 cup skim milk

Snack

• 3 oz. whole-grain pretzels
• 1 small box raisins

Nutrition Information

• Calories: 3,106
• Protein: 177 g
• Fat: 62 g
• Carbs: 460 g

Friday

Breakfast

• 1 whole grain bagel
• 1 tbsp. low-fat cream cheese
• 1 cup skim milk
• 1 banana

Lunch

• 3 oz. grilled lean chicken breast
• 2 tbsp. low-fat ranch dressing
• 1 small box raisins or piece of fruit
• 1 whole-grain roll with 1 tsp. olive-oil-based margarine

Post-Workout

• 8 oz. yogurt
• 1 banana

Dinner

• 1 whole grain bun
• 4 oz. turkey burger
• 1 slice low-fat cheese
• mustard, ketchup, lettuce, tomato
• 1 handful of tortilla chips
• 1 cup low-fat frozen yogurt
• 1 cup skim milk

Snack

• 1 large stalk of celery with 1 tbsp. peanut butter

Nutrition Information

• Calories: 2,714
• Protein: 149 g
• Fat: 78 g
• Carbs: 353 g

Saturday

Breakfast

• ½ cup Egg Beaters
• 1 tbsp. light trans fat-free margarine
• 2 slices 100% whole-grain bread
• 1 cup skim milk
• 1 banana

Lunch

• 1 cup broth-based soup
• 2 slices 100% whole-wheat bread
• 4 oz. lean turkey, ham or chicken with lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo
• 1 orange
• 1 cup 1% milk
• 3 oz. whole-grain pretzels

Post-Workout

• Light and Fit Smoothie
• 1 banana

Dinner

Turkey Chili

• 3 oz. lean ground turkey
• 1 cup red beans
• 1 cup peppers and onions
• 1 small piece of cornbread

Snack

• Handful of grapes

Nutrition Information

• Calories: 2,690
• Protein: 160 g
• Fat: 37 g
• Carbs: 429 g

Sunday

Breakfast

• 1 cup whole grain cereal
• 1 cup 1% milk
• 1 orange

Lunch

• 2 slices 100% whole-wheat bread with 4 oz. lean turkey lunch meat
• Lettuce, tomato, onion for sandwich
• 2 tbsp. light mayo or salad dressing
• ½ canned fruit in extra-light syrup
• 1 small handful baked tortilla chips

Snack

• ½ cup trail mix

Dinner

• 2 cups cooked whole-wheat pasta
• 5 oz. cooked turkey without the skin
• 2 cups fresh veggies
• 2 tbsp. fat-free Italian dressing
• 1 cup low-fat frozen yogurt with 1 cup strawberries
• 1 cup 1% milk

Snack

• 3 oz. whole-grain pretzels
• 1 cup grape juice

Nutrition Information

• Calories: 2,930
• Protein: 147 g
• Fat: 63 g
• Carbs: 442 g

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