Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau

The following meal plans are laid out for different weights to be used as a guideline to what a recovery meal should look like after 1-2 hours of hard practice Should be used for maintaining current weight Special note: 12 oz = 1 full glass

Small – 110-140 lbs Small Size CHO grams = 115-132 PRO grams = 22-25 Fat grams = 20-23 Total calories = 750-840 CHO grams = 115-132 PRO grams = 22-25 Fat grams = 20-23 Total calories = 750-840

Meal #1 – Main Entree 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce ½ cup brown rice ½ cup honey carrots ½ cup sliced peaches (or ½ cup sliced pears) 1 chocolate chip cookie 12 oz 1% white milk 769 kcals/110 CHO/34 pro/25 fat

Meal #2 - Pasta 6 oz spaghetti w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) 1 cup spinach salad w/ fat free ranch dressing ½ cup frozen yogurt 12 oz crystal lite lemonade 937 kcals/114 CHO/30 pro/34 fat

Meal #3 - Grill 1 hamburger w/ 1 tbsp ketchup 6 oz. chicken noodle soup w/ 2 saltine crackers ½ cup sliced pears ½ cup sherbet 12 oz. lemonade crystal lite 821 kcals/102 CHO/ 32 pro/25 fat

Meal #4 - Deli Wheat bread 2 slices Cheddar cheese 1 slice Turkey 3 slices Mayo 1 Tbs Wild Cherry Pepsi 12 oz (1 glass) Summery pasta salad 4 oz Wheat dinner roll 739 kcals/ 111 CHO/31 Pro/27 Fat

Meal # 5 – Stir N Wok Chicken 3 oz White rice 4 oz Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Fortune cookie Chocolate skim milk 12 oz White dinner roll 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18 Fat

Meal #6 – Tacos & More Soft shell tortilla 2 Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Lettuce 1 oz Tomatoes diced 1 oz Picante sauce White dinner roll Sliced pears ½ cup Fruit punch 12 oz 808 kcals/97 CHO/32.2 Pro/32.7 Fat

Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Pink lemonade 12 oz 778 kcals/104.6 CHO/31.1 Pro/32.2 Fat

Medium – 140-165 lbs Medium Size CHO grams = 147-168 PRO grams = 30-35 Fat grams = 28-32 Total calories = 1020-1170 CHO grams = 147-168 PRO grams = 30-35 Fat grams = 28-32 Total calories = 1020-1170

Meal #1 – Main Entree 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce 1 cup brown rice ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie ¼ cup vanilla soft serve 12 oz 1% white milk 1021 kcals/161 CHO/39 pro/28 fat

Meal #2 - Pasta 6 oz spaghetti w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) 1 cup spinach salad w/ fat free ranch dressing ½ cup frozen yogurt 12 oz crystal lite lemonade 12 oz 1% white milk 1087 kcals/132 CHO/42 pro/38 fat

Meal #3 - Grill 1 hamburger w/ 1 tbsp ketchup 6 oz. chicken noodle soup w/ 2 saltine crackers ½ cup mashed potatoes (or ½ cup brown rice) 1 cup sliced pears ½ cup sherbet 12 oz. lemonade crystal lite 1101 kcals/142 CHO/ 35 pro/27 fat

Meal #4 - Deli Wheat bread 2 slices Cheddar cheese 1 slice Turkey 3 slices Mayo 1 Tbs Chocolate skim milk 12 oz Sliced pears ½ cup Cherry cake with frosting 1002 kcals/155 CHO/42 Pro/30.5 Fat

Meal # 5 – Stir N Wok Chicken 3 oz White rice 4 oz Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Fortune cookie Chocolate skim milk 12 oz Seven layer salad 4 oz Mint Brownie with frosting 1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat

Meal #6 – Tacos & More Soft shell tortilla 2 Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Lettuce 1 oz Tomatoes diced 1 oz Picante sauce Chocolate skim milk 12 oz Apple crisp (or 2 dinner rolls & pears) 1109 kcals/135.9 CHO/43.1 Pro/45 Fat

Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Pink lemonade 12 oz Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing 1004 kcals/133 CHO/35.6 Pro/42.5 Fat

Large – 165-195 lbs Large Size CHO grams = 168-192 PRO grams = 32-37 Fat grams = 30-34 Total calories = 1080-1230 CHO grams = 168-192 PRO grams = 32-37 Fat grams = 30-34 Total calories = 1080-1230

Meal #1 – Main Entree 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce 1 cup brown rice ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie ¼ cup vanilla soft serve 12 oz 1% white milk 12 oz Sierra Mist 1168 kcals/199 CHO/39 pro/28 fat

Meal #2 - Pasta 6 oz spaghetti w/ 6 oz meat sauce ½ cup peas (or ½ cup corn) 1 cup spinach salad w/ fat free ranch dressing 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz 1% white milk 1197 kcals/155 CHO/45 pro/38 fat

Meal #3 - Grill 1 hamburger w/ 1 tbsp ketchup 6 oz. chicken noodle soup w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) 1 cup sliced pears ½ cup sherbet 12 oz. lemonade crystal lite 1201 kcals/162 CHO/ 38 pro/29 fat

Meal #4 - Deli Wheat bread 2 slices Cheddar cheese 2 slices Turkey 4 slices Mayo 1 Tbs Chocolate skim milk 12 oz Sliced pears ½ cup Summery pasta salad 4 oz Cherry cake with frosting 1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat

Meal # 5 – Stir N Wok Chicken 3 oz White rice 4 oz Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Fortune cookie Chocolate skim milk 12 oz Seven layer salad 4 oz Mint Brownie with frosting White dinner roll 1216 kcals/178.5 CHO/35.5 Pro/39 Fat

Meal #6 – Tacos & More Soft shell tortilla 2 Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Lettuce 1 oz Tomatoes diced 1 oz Picante sauce Chocolate skim milk 12 oz Apple crisp White dinner roll 1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat

Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing 1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat

Extra Large – 195-225 lbs Extra Large CHO grams = 200-228 PRO grams = 39-44 Fat grams = 36-41 Total calories = 1290-1470 CHO grams = 200-228 PRO grams = 39-44 Fat grams = 36-41 Total calories = 1290-1470

Meal #1 – Main Entree 1 piece baked lemon pepper cod w/ 1 tbsp tartar sauce 1 cup brown rice 6 oz chicken dumpling soup ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie ½ cup vanilla soft serve 12 oz 1% white milk 12 oz Sierra Mist 1300 kcals/217 CHO/45 pro/32 fat

Meal #2 - Pasta 6 oz spaghetti w/ 6 oz meat sauce 1 garlic breadstick ½ cup peas (or ½ cup corn) 1 cup spinach salad w/ fat free ranch dressing 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz 1% white milk 1307 kcals/172 CHO/48 pro/42 fat

Meal #3 - Grill 1 hamburger w/ 1 tbsp ketchup 6 oz. chicken noodle soup w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) 1 cup sliced pears ½ cup sherbet 12 oz. lemonade crystal lite 12 oz skim chocolate milk 1426 kcals/205CHO/ 50 pro/29 fat

Meal #4 - Deli Wheat bread 2 slices Cheddar cheese 2 slices Turkey 4 slices Mayo 1 Tbsp Chocolate skim milk 12 oz Sliced pears ½ cup Summery pasta salad 4 oz Cherry cake with frosting Wild Cherry Pepsi 12 oz 1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat

Meal # 5 – Stir N Wok Chicken 3 oz White rice 4 oz Teriyaki sauce 2 Tbsp Broccoli, Carrots, Celery 1 oz each Fortune cookie Chocolate skim milk 12 oz Seven layer salad 4 oz Mint Brownie with frosting White dinner roll California blend veggies ½ cup Apple juice 12 oz 1431 kcals/228.5 CHO/37.5 Pro/39 Fat

Meal #6 – Tacos & More Soft shell tortilla 2 Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Lettuce 1 oz Tomatoes diced 1 oz Picante sauce Chocolate skim milk 12 oz Apple crisp White dinner roll Fruit punch 12 oz 1329 kcals/182 CHO/45.7 Pro/48.1 Fat

Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Dr. Pepper 12 oz 1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat

XXL – 225-240 lbs + Extra Extra Large Size CHO grams = 231-264 PRO grams = 45-51 Fat grams = 42-47 Total calories = 1500-1710 CHO grams = 231-264 PRO grams = 45-51 Fat grams = 42-47 Total calories = 1500-1710

Meal #1 – Main Entree 1 piece baked lemon pepper cod w/ 2 tbsp tartar sauce 1 cup brown rice 6 oz chicken dumpling soup ½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie ½ cup vanilla soft serve 12 oz 1% white milk 12 oz Sierra Mist 1500 kcals/237 CHO/57 pro/41 fat

Meal #2 - Pasta 6 oz spaghetti w/ 6 oz meat sauce 1 garlic breadstick 1 cup peas (or 1 cup corn) w/ fat free ranch dressing 2 tablespoons croutons (or 2 tablespoons cubed ham, chow mein noodles) 1 cup frozen yogurt 12 oz crystal lite lemonade 12 oz 1% white milk 1424 kcals/193CHO/55 pro/43 fat

Meal #3 - Grill 1 hamburger w/ 1 tbsp ketchup 6 oz. chicken noodle soup w/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice) ¼ cup beef gravy 1 cup sliced pears 1 cup lucky charms ½ cup sherbet 12 oz. lemonade crystal lite 12 oz skim chocolate milk 1621 kcals/236CHO/ 53 pro/35 fat

Meal #4 - Deli Wheat bread 2 slices Cheddar cheese 2 slices Turkey 4 slices Mayo 1 Tbs Chocolate skim milk 12 oz Sliced pears ½ cup Summery pasta salad 4 oz Cherry cake with frosting Wild Cherry Pepsi 12 oz Wheat dinner rolls 2 1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat

Meal # 5 – Stir N Wok Chicken 3 oz White rice 4 oz Teriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz each Fortune cookie Chocolate skim milk 12 oz Seven layer salad 4 oz Mint Brownie with frosting White dinner roll California blend veggies ½ cup Apple juice 12 oz Vanilla soft serve ½ cup, 1 oz chopped peanuts, 2 Tbsp Chocolate sauce 1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat

Meal #6 – Tacos & More Soft shell tortilla 2 Beef taco filling 1.75 oz Shredded cheese 1 Tbsp Lettuce 1 oz Tomatoes diced 1 oz Picante sauce Chocolate skim milk 12 oz Apple crisp White dinner roll 2 Fruit punch 12 oz Sliced pears ½ cup Potato patch soup 6 oz 1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat

Meal #7 - Pizzeria Deep dish sausage 1 slice Deep dish veggie 1 slice Baked potato with salt, pepper, sour cream Chocolate skim milk 12 oz Fresh pineapple 1 cup Salad – romaine lettuce, shredded carrots, croutons, ranch dressing Dr. Pepper 12 oz Breadstick 1 1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat

Challenges Be careful with your choices of snacks during the day because most of these meals are high in fat Good Luck!!