Sports Nutrition Typical Athlete Meal (Small-XXL) The Pawn (weekly eating plan) By: Tanner Steinlicht

Athlete Size Chart Small ~120lbs. Or 54.5kg Medium ~155lbs. Or 70.5 kg Large ~175lbs. Or 79.5kg XL ~210lbs. Or 95.5kg XXL >240lbs. Or 109kg

Small Athlete CHO around g PRO around g FAT around g Total Kcals from

Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT Totals 777 Kcals, 119g CHO, 23g PRO, 25g Fat

Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT Totals 853 Kcals, 104g CHO, 30g PRO, 29g FAT

Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 13g CHO, 8g PRO, 5g FAT Totals 806 Kcals, 117g CHO, 27g PRO, 25g FAT

Thursday Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 780 Kcals, 115g CHO, 32g PRO, 23g FAT

Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT Totals 831 Kcals, 121g CHO, 34g PRO, 26g FAT

Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT Total Kcals 853 Kcals, 135g CHO, 34g PRO, 21.5g FAT

Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry Yogurt Smoothie 388 Kcals, 87g CHO, 11g PRO, 2g FAT Totals 968 Kcals, 118g CHO, 39g PRO, 40g FAT

Medium Athlete CHO around g PRO around g FAT around 26-30g Total Kcals from

Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals Kcals, 138.5g CHO, 35g PRO, 32.5g Fat

Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals 1046 Kcals, 123.5g CHO, 42g PRO, 36.5g FAT

Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1009 Kcals, 150g CHO, 31g PRO, 31g FAT

Thursday Deluxe 7” Pizza 562 Kcals, 59g CHO, 30g PRO, 23g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO 7.5g FAT Totals Kcals, 134.5g CHO, 44g PRO, 30.5g FAT

Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 940 Kcals, 149g CHO, 35g PRO, 26g FAT

Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/4 lb) w/ 2 oz dill dip 123 Kcals, 8g CHO, 2g PRO, 9.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Total Kcals 962 Kcals, 163g CHO, 35g PRO, 21.5g FAT

Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Totals 985 Kcals, 121g CHO, 40g PRO, 40g FAT

Large Athlete CHO around g PRO around g FAT around 30-34g Total Kcals from

Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO 7.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals Kcals, 166.5g CHO, 36g PRO, 32.5g Fat

Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO 7.5g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals Kcals, 151.5g CHO, 43g PRO, 36.5g FAT

Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1118 Kcals, 178g CHO, 32g PRO, 31g FAT

Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) 130 Kcals, 13g CHO, 18g PRO 5g FAT Totals 1184 Kcals, 157.5g CHO, 53.5g PRO, 40g FAT

Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1049 Kcals, 177g CHO, 36g PRO, 26g FAT

Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Total Kcals 1085 Kcals, 171g CHO, 37g PRO, 31g FAT

Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1094 Kcals, 149g CHO, 41g PRO, 40g FAT

XL Athlete CHO around g PRO around g FAT around g Total Kcals from

Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT Totals 1253 Kcals, 201g CHO, 41g PRO, 35g Fat

Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1329 Kcals, 186g CHO, 48g PRO, 39g FAT

Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Totals 1356 Kcals, 219g CHO, 41g PRO, 36g FAT

Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT Totals 1312 Kcals, 170.5g CHO, 61.5g PRO, 45g FAT

Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO, 7.5g FAT Totals Kcals, 196.5g CHO, 48g PRO, 33.5g FAT

Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Total Kcals 1324 Kcals, 212g CHO, 46g PRO, 36g FAT

Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT Totals 1310 Kcals, 175g CHO, 44g PRO, 51g FAT

XXL Athlete CHO around g PRO around g FAT around g Total Kcals from

Monday Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Grilled Cheese 375 Kcals, 29g CHO, 12g PRO, 23g FAT 2 % Milk (2 C) 258 Kcals, 26 CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 28g CHO, 1g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1576 Kcals, 237g CHO, 69g PRO, 42g Fat

Tuesday Tuna Salad Hoagie 339 Kcals, 44g CHO, 15g PRO, 11g FAT 2 Corn Dogs 424 Kcals, 38g CHO, 14g PRO, 18g FAT Strawberry Raspberry Light Smoothie 90 Kcals, 22g CHO, 1g PRO, 0g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1652 Kcals, 222g CHO, 76g PRO, 46g FAT

Wednesday Soft Pretzel 417 Kcals, 90g CHO, 15g PRO, 0g FAT Cheese Sauce (8 oz) 260 Kcals, 14g CHO, 4g PRO, 20g FAT 2 % Milk (2 C) 258 Kcals, 26g CHO, 16g PRO, 10g FAT 2 Ice Cream Sundae 406 Kcals, 66g CHO, 8g PRO, 12g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Totals 1679 Kcals, 255g CHO, 69g PRO, 43g FAT

Thursday ½ Deluxe 12” Pizza 836 Kcals, 88.5g CHO, 43.5g PRO, 35g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2% Milk (2 C) 258 Kcals, 26g CHO, 16g PRO 10g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1635 Kcals, 206.5g CHO, 89.5g PRO, 52g FAT

Friday Chipotle Chicken 433 Kcals, 33g CHO, 22g PRO, 24g FAT Strawberry Raspberry Yogurt Smoothie 398 Kcals, 88g CHO, 12g PRO, 2g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 ½ C) Kcals, 19.5g CHO, 12g PRO, 7.5g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals Kcals, 232.5g CHO, 76g PRO, 40.5g FAT

Saturday Ham and Cheese Hoagie 328 Kcals, 37g CHO, 21g PRO, 10g FAT Strawberry Banana Yogurt Smoothie 402 Kcals, 90g CHO, 11g PRO, 2g FAT Celery (1/2 lb) w/ 4 oz dill dip 246 Kcals, 16g CHO, 4g PRO, 19g FAT 2 Bananas (med) 218 Kcals, 56g CHO, 2g PRO, 0g FAT 2 % Milk (1 C) 129 Kcals, 13g CHO, 8g PRO, 5g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Total Kcals 1647 Kcals, 248g CHO, 74g PRO, 43g FAT

Sunday Cheat Meal ¼ lb. Bacon Cheeseburger 580 Kcals, 31g CHO, 28g PRO, 38g FAT Strawberry-Ban-Blueberry Yogurt Smoothie 405 Kcals, 90g CHO, 12g PRO, 2g FAT Banana (med) 109 Kcals, 28g CHO, 1g PRO, 0g FAT Potato Fries 216 Kcals, 26g CHO, 3g PRO, 11g FAT Chocolate Protein Shake (1 Scoop) 120 Kcals, 3g CHO, 24g PRO, 1g FAT Ice Cream Sundae 203 Kcals, 33g CHO, 4g PRO, 6g FAT Totals 1633 Kcals, 211g CHO, 72g PRO, 58g FAT