Presentation is loading. Please wait.

Presentation is loading. Please wait.

Recovery Meal Requirements

Published byLesley Garrison Modified over 6 years ago

Similar presentations

Presentation on theme: "Recovery Meal Requirements"— Presentation transcript:

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

2 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

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

4 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

5 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

6 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

7 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

8 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/ CHO/ 26.5 Pro/ 18 Fat

9 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

10 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

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

12 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

13 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

14 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

15 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

16 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/ CHO/ 33.5 Pro/ 37 Fat

17 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

18 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

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

20 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

21 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

22 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

23 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

24 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

25 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

26 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

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

28 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

29 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

30 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

31 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

32 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

33 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

34 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

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

36 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

37 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

38 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

39 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

40 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

41 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

42 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

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

Download ppt "Recovery Meal Requirements"

Similar presentations

OPTIONAL ACTIVITY IF TIME PERMITS. BEVERAGES: Milk, water, or limited 100% Fruit Juice (up to 4 oz.) MILK: Breastmilk or iron fortified formula for infants;

OPTIONAL ACTIVITY IF TIME PERMITS. BEVERAGES: Milk, water, or limited 100% Fruit Juice (up to 4 oz.) MILK: Breastmilk or iron fortified formula for infants;
Menu 1 BreakfastLunchP.M. Snack Monday Milk Peaches Pancake Milk Chicken Nuggets & Roll Mash Potatoes Strawberries Milk Vanilla Wafers Tuesday Milk Applesauce.

Menu 1 BreakfastLunchP.M. Snack Monday Milk Peaches Pancake Milk Chicken Nuggets & Roll Mash Potatoes Strawberries Milk Vanilla Wafers Tuesday Milk Applesauce.
Moraga Unified School District (MUSD) Nutrition Services Katy Connolly (925) 283-7865 1540 School St. Moraga, CA, 94556 © Copyright 2011 MSUD. All Rights.

Moraga Unified School District (MUSD) Nutrition Services Katy Connolly (925) School St. Moraga, CA, © Copyright 2011 MSUD. All Rights.
Menu Exercises. CACFP Meal Patterns Breakfast – Milk – Grain/Bread – Fruit/Vegetable Snack (2 of 4) – Milk – Grain/Bread – Fruit/Vegetable – Meat/Meat.

Menu Exercises. CACFP Meal Patterns Breakfast – Milk – Grain/Bread – Fruit/Vegetable Snack (2 of 4) – Milk – Grain/Bread – Fruit/Vegetable – Meat/Meat.
Edit date boxes in master template mode use calibri 9-pt font in boxes.

Edit date boxes in master template mode use calibri 9-pt font in boxes.
PHYSICAL FITNESS SPORTS NUTRITION. PROPER NUTRITION You need to eat 5 times per day!!! Drink 8-10 glasses of water every day. Breakfast: Protein drink,

PHYSICAL FITNESS SPORTS NUTRITION. PROPER NUTRITION You need to eat 5 times per day!!! Drink 8-10 glasses of water every day. Breakfast: Protein drink,
3 Week Breakfast and Lunch Cycle MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Week 1 Choice of Cereal (24/3) with WG Goldfish Graham Crackers (19/2) WG Pancake.

3 Week Breakfast and Lunch Cycle MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Week 1 Choice of Cereal (24/3) with WG Goldfish Graham Crackers (19/2) WG Pancake.
Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau.

Recovery Meal Requirements Commons Dining Prepared by Abbey Ring & Amanda Rau.
MondayTuesdayWednesdayThursdayFriday Week 1 Sept. 08-11 Oct.05-09 Nov. 02-06 Nov. 30- Dec. 04 Pasta with Garden Veggie Lean Meat Sauce, Fresh Caesar Salad.

MondayTuesdayWednesdayThursdayFriday Week 1 Sept Oct Nov Nov. 30- Dec. 04 Pasta with Garden Veggie Lean Meat Sauce, Fresh Caesar Salad.
Meals in Minutes – Quick, Healthy Dinner Options It can be challenging to find quick, healthy dinner options that your family loves – and that you have.

Meals in Minutes – Quick, Healthy Dinner Options It can be challenging to find quick, healthy dinner options that your family loves – and that you have.
Natasha Bimeo Daily Menu Plan *Based on a 14 year old female who is physically active 30-60 minutes per day.

Natasha Bimeo Daily Menu Plan *Based on a 14 year old female who is physically active minutes per day.
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Tomato Soup Chicken Noodle Soup Carrot & Coriander Soup GF Chunky Vegetable Soup GF Cream of Mushroom Soup GF Macaroni.

MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Tomato Soup Chicken Noodle Soup Carrot & Coriander Soup GF Chunky Vegetable Soup GF Cream of Mushroom Soup GF Macaroni.
MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Bean and Rice Burrito WG Tortilla Scoops** Deluxe Refried Bean Dip** Whole Kernel Corn Fresh Kiwi Halves Canned Peaches**

MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY Bean and Rice Burrito WG Tortilla Scoops** Deluxe Refried Bean Dip** Whole Kernel Corn Fresh Kiwi Halves Canned Peaches**
PRICE LIST Middle Menu 2015-2016 All Meals as listed MondayTuesdayWednesdayThursdayFriday Snacks available on Specific Days only Cookies $0.65 Muffins.

PRICE LIST Middle Menu All Meals as listed MondayTuesdayWednesdayThursdayFriday Snacks available on Specific Days only Cookies $0.65 Muffins.
DAILY PRICE LIST Hernewood Intermediate School Menu 2015-2016 All Meals as listed MondayTuesdayWednesdayThursdayFriday Week 1 Sept. 7 – 11 October 5 –

DAILY PRICE LIST Hernewood Intermediate School Menu All Meals as listed MondayTuesdayWednesdayThursdayFriday Week 1 Sept. 7 – 11 October 5 –
 Breakfast- 1 cup of multi grain cereal, 1 medium banana, 1 cup milk (1%), 1 cup green tea  Lunch- 1 turkey sandwich, ½ cup of cottage cheese, 1 ½ cup.

 Breakfast- 1 cup of multi grain cereal, 1 medium banana, 1 cup milk (1%), 1 cup green tea  Lunch- 1 turkey sandwich, ½ cup of cottage cheese, 1 ½ cup.
Pancake Breakfast Whole wheat pancakes served with maple syrup and local scrambled eggs or Breakfast Burrito Local scrambled egg and hickory-smoked bacon.

Pancake Breakfast Whole wheat pancakes served with maple syrup and local scrambled eggs or Breakfast Burrito Local scrambled egg and hickory-smoked bacon.
Healthy Catering Tips. Choose An item from each group from “MyPlate” Grains: whole grain Protein: lean meats Fruit: can be dessert! Vegetable: half your.

Healthy Catering Tips. Choose An item from each group from “MyPlate” Grains: whole grain Protein: lean meats Fruit: can be dessert! Vegetable: half your.
Pelham Primary School - Menu Week One MondayTuesdayWednesdayThursdayFriday Beef Lasagne Vegetable Chilli & Rice Seasonal Vegetables Bread Salad Selection.

Pelham Primary School - Menu Week One MondayTuesdayWednesdayThursdayFriday Beef Lasagne Vegetable Chilli & Rice Seasonal Vegetables Bread Salad Selection.
MondayTuesdayWednesdayThursdayFriday 1 BREAKFAST: Fruits Scrambled Eggs Whole Wheat Toast Butter & Jelly Milk LUNCH: Pizza Carrots Tossed Salad Fruit Milk.

MondayTuesdayWednesdayThursdayFriday 1 BREAKFAST: Fruits Scrambled Eggs Whole Wheat Toast Butter & Jelly Milk LUNCH: Pizza Carrots Tossed Salad Fruit Milk.

Similar presentations

Ads by Google