1. Food Selections for UW-Stout Atheletes for Lunch at The Commons
By:
Navya Gurajada
Kavitha Penugonda

2. Introduction Balanced Diet Food Pyramid Nutrient Recommendations
Food choices
Foods to avoid
Nutrient estimates for different kinds of Athletes
Menu Planning
Menus for a week

3. A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.
Carbohydrates: these provide a source of energy.
Proteins: these provide a source of materials for growth and repair.
Fats: these provide a source of energy and contain fat soluble vitamins.
Vitamins: these are required in very small quantities to keep you healthy.
Mineral Salts: these are required for healthy teeth, bones, muscles etc.
Fibre: this is required to help your intestines function correctly; it is not digested.
Balanced Diets: we must have the above items in the correct proportions.

4. Food Pyramid
Source:

5. The food pyramid shows how much of different types of foods we should be eating:
Breads and cereals should make up the major part of our diet
We should eat lots of vegetables and fruit
We should eat some (but not too much) meat (or veggie alternative) and dairy products every day
We should eat as few fats, oils and sweets as possible.

6. Carb Charge Recommendations for Athletes
Carbohydrates provide athletes with an excellent source of fuel.
choose whole grains more often than their more processed counterparts like white rice and white bread.
(such as brown rice, oatmeal, sweet potatoes, whole wheat bread, and starchy vegetables like corn and peas)
Sugary carbs such as candy bars or sodas are less healthy for athletes because they don't contain any of the other nutrients needed.

7. Protein Power
Athletes need slightly more protein than less-active teens, but most teen athletes get plenty of protein through regular eating.
Too much protein can actually harm the body, causing dehydration, calcium loss, and even kidney problems.
Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.

8. Fat Fuel
Concentrate on healthier fats, such as the unsaturated fat found in most vegetable oils.
Fatty foods can slow digestion, so it's a good idea to avoid eating these foods for a few hours before and after exercising.

9. Fluids To prevent dehydration:
Drink at regular intervals throughout the day.
Carry sports drinks and water with you.
Limit caffeinated and alcoholic beverages as they are diuretics and promote fluid loss.

10. Foods Choices: Skim or 1% milk.
Fresh fruit, fruit juice, smoothie Salads/salad bars –for carbohydrate.
For protein include cheese, nuts, seeds, eggs, kidney beans, garbanzo beans, cottage cheese or plain tuna.
Light/fat-free mayo, light/fat-free salad dressings.

11. Limit/Avoid: High-fat meats such as sausage, bacon.
Donuts, biscuits or croissants.
Sandwiches made with high-fat meats
Regular "mayo," "special sauces," regular salad dressings.
Mayonnaise-based potato or macaroni and cheese.
Deep-fried items such as egg rolls, wontons, sweet-and-sour pork or shrimp.
Fried noodles and fried rice.

12. Commons At commons the meal ( Lunch ) costs around 2- 6 dollars.
Information for nutrition analysis was collected from internet and USDA.

13. Serving sizes based on Stout Athelete’s in Training
Small – 120 lbs
Medium – 155 lbs
Large – 175 lbs
XL – 210 lbs
XXL – 240 lbs

14. Calorie Estimate for athletes For Exercising Lasting 1-2 hours Moderate – High Intensity (> 60% VO 2 Max)
Lunch meets 1/3rd of the daily requirement.
The Macro Nutrient estimates for lunch are:
Body Size
Calories (K Cal)
CHO (g)
Fat (g)
Protein (g)
Small (120 lbs)
833
131 23 25
Medium (155lbs)
1033
162 29 31
Large (175 lbs)
1200
189 33 36
XL (210 lbs)
1433
226 40 41
XXL (240 lbs)
1667
262 46 50

15. End Point Values for Micronutrient intake.
Macronutrient
% calories
Weight
Carbohydrates
63% calories
7-8 gr/kg
Protein
12% calories
g/kg
Fat
25 % calories

16. Menu Planning Balance : Different food groups Variety Emphasis on :
Low Fat Milk
Appetizers
Fruits and vegetables
Limit/ avoided fried foods
and high fat foods

17. Menu For Monday Menu Summer Salad
Chicken Sandwich, Grilled/ Smothered Beef and Bean Burrito
Baked Potato
Sour Cream
Chocolate chip Bar
2% Milk

18. Chicken Sandwich, Grilled
Monday
Small : 120 Pounds Athlete
Menu
Calories (K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Summer Salad
156.2 15
3.2
2.7
5oz
Chicken Sandwich, Grilled
208
21.2
22.1
4.7
1 each
Baked Potato
117
26.6
3.1
0.2
Sour Cream 42
1.3
0.9
2.8
1 oz
Chocolate chip Bar
188
27.8
8.6
2% Milk
130 13 8 5
8 oz
Total
841.2
104.9 40 24
CHO – 50 %, PRO – 19%, Fat- 25%

19. Medium : 155 Pounds Athlete
Monday
Medium : 155 Pounds Athlete
Menu
Calories
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Summer Salad
125 12
2.6
2.2
4 oz
Smothered Beef and Bean Burrito
518
57.4
11.8
11.3
2 each
Baked Potato
117
26.6
3.1
0.2
1 each
Sour Cream 42
1.3
0.9
2.8
1 oz
Chocolate chip Bar
27.8
2.7
8.6
2% Milk
260 26 16 10
16 oz
Total
1062
151.1
37.1
35.1
CHO – 57 %, PRO – 14%, Fat- 29%

20. Smothered Beef and Bean Burrito
Monday
Large : 175 Pounds Athlete
Menu
Calories
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Cheese Soup
164.6 9
6.4 11
4 oz
Summer Salad
125 12
2.6
2.2
Smothered Beef and Bean Burrito
518
57.4
11.8
11.3
2 each
Baked Potato
117
26.6
3.1
0.2
1 each
Sour Cream 42
1.3
0.9
2.8
1 oz
2% Milk
260 26 8 5
16 oz
Total
1226.6
132.3
32.8
32.5
CHO – 43 %, PRO – 11%, Fat- 24%

21. Smothered Beef and Bean Burrito
Monday
XL : 210 Pounds Athlete
Menu
Calories
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Cheese Soup
329.2 18
12.8 22
8 oz
Summer Salad
187.5
3.9
3.3
6oz
Smothered Beef and Bean Burrito
518
57.4
11.8
11.3
2 each
Baked Potato
117
26.6
3.1
0.2
1 each
Sour Cream 42
1.3
0.9
2.8
1 oz
2% Milk
260 26 16 10
16 oz
Total
1453.7
147.3
48.5
49.6
CHO – 41 %, PRO – 13%, Fat- 31%

22. Smothered Beef and Bean Burrito
Monday
XXL : 240 Pounds Athlete
Menu
Calories
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Cheese Soup
329.2 18
12.8 22
8 oz
Summer Salad
187.5
3.9
3.3
6oz
Smothered Beef and Bean Burrito
518
57.4
11.8
11.3
2 each
Baked Potato
117
26.6
3.1
0.2
1 each
Sour Cream 84
2.6
1.8
5.6
2oz
2% Milk
260 26 16 10
16 oz
White cake
146
24.5
1.4
4.8
Total
1641.7
173.1
50.8
57.2
CHO – 42 %, PRO – 12%, Fat- 31%

23. Menu For Tuesday Menu Chicken Chowder Saltine Crackers 7 Layer Salad
Honey Sesame Teriyaki Chicken
Rice
2% Milk
Grapes
Granola bar

24. Honey Sesame Teriyaki Chicken
Tuesday
Small : 120 Pounds Athlete
Menu
Calories (K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Chicken Chowder
102
12.2
7.7
2.2
6 oz
7 Layer Salad
195
11.6
8.8
12.7
4 oz
Honey Sesame Teriyaki Chicken
319
46.4
23.2
5.4
1 each
Rice
132 28
2.6
0.2
2% Milk
110 13 8
2.5
8 oz
Total
858
111.2
50.3 23
CHO – 52 %, PRO – 23%, Fat- 24%

25. Medium : 155 Pounds Athlete
Tuesday
Medium : 155 Pounds Athlete
Menu
Calories
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Chicken Chowder
102
12.2
7.7
2.2
6 oz
Saltine Crackers 25 4 1
2 Each
7 Layer Salad
195
11.6
8.8
12.7
4 oz
Honey Sesame Teriyaki Chicken
319
46.4
23.2
5.4
1 each
Rice
132 28
2.6
0.2
2% Milk
110 13 8
2.5
8 oz
Grapes
150
39.4
1.6
0.4
Total
1033
154.6
52.9
24.4
CHO – 60 %, PRO – 20%, Fat- 21%

26. Honey Sesame Teriyaki Chicken
Tuesday
Large: 175 Pounds Athlete
Menu
Calories (K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Chicken Chowder
102
12.2
7.7
2.2
6 oz
Saltine Crackers 25 4 1
2 each
7 Layer Salad
195
11.6
8.8
12.7
4 oz
Honey Sesame Teriyaki Chicken
319
46.4
23.2
5.4
1 each
Rice
198 42
3.9
0.3
2% Milk
220 26 16 5
16 oz
Grapes
150
39.4
1.6
0.4
8 oz
Total
1209
181.6
62.2 27
CHO – 60 %, PRO – 21%, Fat- 20%

27. Honey Sesame Teriyaki Chicken
Tuesday
XL: 210 Pounds Athlete
Menu
Calories (K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Chicken Chowder
102
12.2
7.7
2.2
6 oz
Saltine Crackers 25 4 1
2 each
7 Layer Salad
195
11.6
8.8
12.7
4 oz
Honey Sesame Teriyaki Chicken
319
46.4
23.2
5.4
1 each
Rice
198 42
3.9
0.3
2% Milk
220 26 16 5
16 oz
Grapes
150
39.4
1.6
0.4
8 oz
Granola bar
193 27 3 8
Total
1402
208.6
65.2 35
CHO – 60 %, PRO – 19%, Fat- 22%

28. Honey Sesame Teriyaki Chicken
Tuesday
XXL: 240 Pounds Athlete
Menu
Calories (K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Chicken Chowder
204
24.4
14.4
4.4
6 oz
Saltine Crackers 25 4 1
2 each
7 Layer Salad
195
11.6
8.8
12.7
4 oz
Honey Sesame Teriyaki Chicken
319
46.4
23.2
5.4
1 each
Rice
198 42
3.9
0.3
2% Milk
220 26 16 5
16 oz
Grapes
300
78.8
3.2
0.8
Granola bar
193 27 3 8
Total
1654
260.2
73.5
37.6
CHO – 58 %, PRO – 19%, Fat- 23%

29. Menu For Wednesday Menu Tomato Soup Couscous Salad Hamburger
Mashed Potato
French fries
2% Milk
Banana
Granola Bar

30. Wednesday Small : 120 Pounds Athlete Menu Calorie ( K.Cal) Carbs (g)
Protein ( g )
Fat ( g )
Serving
Tomato Soup 68
11.2 3
1.5
4 oz
Couscous Salad
168 14
2.2
1.2
Hamburger
280
21.2
17.3
13.5
1 each
2% Milk
110 13 8
2.5
8 oz
French fries
126
19.7 2
4.8
3 oz
Banana 98
25.2
0.4
6 oz
Total
850
104.3
33.7
23.9
CHO – 49 %, PRO – 16%, Fat- 25%

31. Medium : 155 Pounds Athlete
Wednesday
Medium : 155 Pounds Athlete
Menu
Calorie
( K.Cal)
Carbs (g)
Protein ( g )
Fat ( g )
Serving
Tomato Soup 68
11.2 3
1.5
4 oz
Couscous Salad
168 14
2.2
1.2
Hamburger
280
21.2
17.3
13.5
1 each
Mashed Potato 81
15.4
1.6 2
French fries
126
19.7
4.8
3 oz
2% Milk
220 26 16 5
16 oz
Banana 98
25.2
0.4
6 oz
Total
1041
132.7
43.3
28.4
CHO – 51 %, PRO – 17%, Fat- 25%

32. Wednesday Large : 175 Pounds Athlete Menu Calorie ( K.Cal) Carbs (g)
Protein ( g )
Fat ( g )
Serving
Tomato Soup 68
11.2 3
1.5
4 oz
Couscous Salad
168 14
2.2
1.2
Hamburger
280
21.2
17.3
13.5
1 each
Mashed Potato 81
15.4
1.6 2
French fries
126
19.7
4.8
3 oz
2% Milk
220 26 16 5
16 oz
Banana 98
25.2
0.4
6 oz
Sugar cookie
157
22.3
1.9
6.8
Total
1198
155
45.2
35.2
CHO – 52 %, PRO – 15%, Fat- 26%

33. Wednesday XL : 210 Pounds Athlete Menu Calorie ( K.Cal) Carbs (g)
Protein ( g )
Fat ( g )
Serving
Tomato Soup 68
11.2 3
1.5
4 oz
Couscous Salad
168 14
2.2
1.2
Hamburger
560
42.4
34.6 27
2 each
Mashed Potato 81
15.4
1.6 2
French fries
126
19.7
4.8
3 oz
2% Milk
220 26 16 5
16 oz
Banana 49
12.6
0.6
0.2
Sugar cookie
157
22.3
1.9
6.8
1 each
Total
1429
163.6
61.9
48.5
CHO – 46 %, PRO – 17%, Fat- 31%

34. Wednesday XXL : 240 Pounds Athlete Menu Calorie ( K.Cal) Carbs (g)
Protein ( g )
Fat ( g )
Serving
Tomato Soup
136
22.4 6 3
8 oz
Couscous Salad
168 14
2.2
1.2
4 oz
Hamburger
560
42.4
34.6 27
2 each
Mashed Potato
162
30.8
3.2 4
4 8 oz
French fries
126
19.7 2
4.8
3 oz
2% Milk
220 26 16 5
16 oz
Banana 98
25.2
0.4
6 oz
Granola Bar
193 29 8
1 each
Total
1663
209.5
68.2
53.4
CHO – 50 %, PRO – 16%, Fat- 29%

35. Menu For Thursday Menu Chicken Noodle Grilled Chicken Baked Potato
Sour cream
Rice, brown
Wheat, Dinner Roll
Potato salad
Broccoli Cuts
Milk
Saltine Crackers
Grapes

36. Thursday Small : 120 Pounds Athlete Menu Calories (K Cal) Carbs (g)
Fat (g)
Protein (g)
Servings
Chicken Noodle 69
5.2
2.3
6.6
6 oz
Grilled Chicken
208
21.2
3.7
22.1
1 each 
Baked Potato
301
68.5
0.4
8.1
Sour cream 42
1.3
3.8
0.9
1 oz 
Broccoli Cuts 49  0
7oz
Milk
130 13 5 8
8 oz
Saltine Crackers 26
4.3
0.7
0.6
2 each 
Total
825
113.5
15.9
46.3
CHO – 55 %, PRO – 8%, Fat- 51%

37. Medium : 155 Pounds Athlete
Thursday
Medium : 155 Pounds Athlete
Menu
Calorie
(K Cal)
Carbs
(g)
Fat
Protein
Serving
Chicken Noodle
138
10.4
4.6
13.2
12 oz
Grilled Chicken
208
21.2
3.7
22.1
1 each
Baked Potato
301
68.5
0.4
8.1
Sour cream 42
1.3
3.8
0.9
1 oz
Broccoli Cuts 49
 1 oz
Milk
260 26 10 16
16 oz
Saltine Crackers
4.3
0.7
0.6
8 oz
Total
1024
131.7
23.2
60.9
CHO – 51 %, PRO – 9%, Fat- 54%

38. Thursday Large : 175 Pounds Athlete Menu Calorie (K Cal) Carbs (g)
Fats
Protein
Serving
Chicken Noodle
138
10.4
4.6
13.2
120z
Grilled Chicken
208
21.2
3.7
22.1
1 each
Baked Potato
301
68.5
0.4
8.1
Sour cream 42
1.3
3.8
0.9
1 oz
Potato salad
178.5
29.4
5.2
3.75
6 oz
Broccoli Cuts 49
 1 oz
Milk
260 26 10 16
16 oz
Saltine Crackers
4.3
0.7
0.6
2 each
Total
1202.5
161.1
28.4
64.65
CHO – 54%, PRO – 9%, Fat- 48%

39. Thursday XL : 210 Pounds Athlete Menu Calorie (K Cal) Carbs (g) Fats
Protein
Serving
Chicken Noodle
138
10.4
4.6
13.2
120z
Grilled Chicken
208
21.2
3.7
22.1
1 each
Baked Potato
301
68.5
0.4
8.1
Sour cream 42
1.3
3.8
0.9
1 oz
Rice,brown
117
23.3
2.5
0.99
4 oz
Potato salad
178.5
29.4
5.2
3.75
6 oz
Broccoli Cuts 49
1 oz 
Milk
260 26 10 16
16 oz
Saltine Crackers
4.3
0.7
0.6
2 each
Grapes
112.5
29.5
0.3
1.2
Total
1432
213.9
31.2
66.84
CHO – %, PRO – 9%, Fat- 42%

40. Thursday XXL : 240 Pounds Athlete Menu Calorie ( K Cal) Carbs (g) Fats
Protein
Serving
Chicken Noodle
138
10.4
4.6
13.2
120z
Grilled Chicken
208
21.2
3.7
22.1
1 each
Baked Potato
301
68.5
0.4
8.1
Sour cream 42
1.3
3.8
0.9
1 oz
Rice,brown
234
46.6 5
1.98
4 oz
Wheat, Dinner Roll 98
16.8
2.5
2.6
Potato salad
178.5
29.4
5.2
3.75
6 oz
Broccoli Cuts 49
1 oz 
Milk
260 26 10 16
16 oz
Saltine Crackers
4.3
0.7
0.6
 2 each
Grapes
112.5
29.5
0.3
1.2
Total
1647
254
36.2
70.43
CHO – 62 %, PRO – 9%, Fat- 38%

41. Menu For Friday Menu Cream of potato soup Fish Sandwich Tartar Sauce
Meat loaf
Mashed Potato
Beef Gravy
Milk
Salad
White, dinner roll
Chocolate Chip cookie

42. Friday Small : 120 Pounds Athlete Menu Calorie ( K Cal) Carbs (g) Fat
Protein
Serving
Cream of potato soup
103
12.3 5
2.6
6 oz
Fish Sandwich
301
34.5
11.8
14.7
1 each
tartar Sausce
151
1.2
16.4
0.4
1 oz
Mashed Potato
100 20
1.4
2.9
Beef Gravy 57
4.2
4.1
0.8
2 oz 
Milk
130 13 8
8 oz
Total
842
85.2
43.7
29.4
CHO – 40 %, PRO – 21%, Fat- 31%

43. Medium : 155 Pounds Athlete
Friday
Medium : 155 Pounds Athlete
Menu
Calorie
(K Cal)
Carbs
(g)
Fat
Protien
Serving
Cream of potato soup
103
12.3 5
2.6
6 oz
Fish Sandwich
301
34.5
11.8
14.7
1 each
tartar Sauce
151
1.2
16.4
0.4
1 oz
Mashed Potato
100 20
1.4
2.9
Beef Gravy 57
4.2
4.1
0.8
2 oz 
Milk
260 26 10 16
8 oz
Grape Fruit 33
8.4
0.1
0.7
Total
1005
106.6
48.8
38.1
CHO – 42%, PRO – 19%, Fat- 34%

44. Friday Large : 175 Pounds Athlete Menu Calorie ( K Cal) Carbs (g) Fats
Protein
Serving
Cream of potato soup
103
12.3 5
2.6
6 oz
Fish Sandwich
301
34.5
11.8
14.7 1
tartar Sauce
151
1.2
16.4
0.4
1 oz
Meat loaf
316
10.1
21.7 20
Mashed Potato
100
1.4
2.9
Milk
260 26 10 16
16 oz
Total
1231
104.1
66.3
56.6
CHO – 34 %, PRO – 22%, Fat- 41%

45. Friday XL : 210 Pounds Athlete Menu Calorie ( K cal) Carbs (g) Fats
Protien
Serving
Cream of potato soup
103
12.3 5
2.6
6 oz 
Fish Sandwich
301
34.5
11.8
14.7
 1 each
tartar Sauce
151
1.2
16.4
0.4
1 oz 
Meat loaf
316
10.1
21.7 20
1 each 
Mashed Potato
100
1.4
2.9
Beef Gravy 57
4.2
4.1
0.8
 2 oz
Milk
260 26 10 16
 16 oz
Salad
146.2
8.7
9.5
6.6
3 oz
Total
1434.2
117
79.9 64
CHO – 33%, PRO – 22%, Fat- 40%

46. Friday XXL: 240 Pounds Athlete Menu Calorie ( K cal) Carbs (g) Fat
Protein
Serving
Cream of potato soup
103
12.3 5
2.6
6 oz
Fish Sandwich
301
34.5
11.8
14.7
1 each
tartar Sauce
151
1.2
16.4
0.4
1 oz
Meat loaf
316
10.1
21.7 20
Mashed Potato
100
1.4
2.9
Beef Gravy 57
4.2
4.1
0.8
 2 oz
Milk
260 26 10 16
16 oz
Salad
146.2
8.7
9.5
6.6
3 oz 
white, dinner roll
110
17.9
3.1
2.5
Chocolate Chip cookie
135
25.5
7.6
2.3
Total
1679.2
160.4
90.6
68.8
CHO – 38%, PRO – 22%, Fat- 37%

47. Menu For Saturday Menu Chicken Dumplin Soup Creamy Italian Salad
Ham Burger
Potato, french Fries
Milk
Oat meal Cookie
Sliced Peaches
Granola Bar

48. Saturday Small : 120 Pounds Athlete Menu Calorie (K Cal) Carbs (g) Fat
Protein
Serving
Chicken Dumplin Soup
134
15.4
3.6 10
12 oz
Creamy Italian Salad
209
32.8
6.5
5.2
 5 oz
Ham Burger 5 1
Milk
260 26 16
16 oz 
Oat meal Cookie
175
26.5 7
1.9
1 each 
Sliced Peaches 30
8.2
2.5
3 oz 
Total
1226
174.5
40.1
45.6
CHO – 60 %, PRO – 13%, Fat- 33%

49. Medium : 155 Pounds Athlete
Saturday
Medium : 155 Pounds Athlete
Menu
Calorie
(K Cal)
Carbs
(g)
Fat
Protein
Serving
Chicken Dumplin Soup
134
15.4
3.6 10 12
Creamy Italian Salad
209
32.8
6.5
5.2
 5 oz
Ham Burger
418
65.6 13
2 each
Milk
260 26 16
16 oz
Oat meal Cookie
175
26.5 7
1.9
 1 each
Banana 49
12.6
0.2
0.6
Total
1036
146.1
33.8
38.7
CHO – 56 %, PRO – 13%, Fat- 34%

50. Saturday Large : 175 Pounds Athlete Menu Calorie (K Cal) Carbs (g) Fat
Protein
Serving
Chicken Dumplin Soup
134
15.4
3.6 10
12 oz
Creamy Italian Salad
209
32.8
6.5
5.2
 5 oz
Ham Burger w fries
418
65.6 13
2 each
Milk
260 26 16
 16 oz
Oat meal Cookie
175
26.5 7
1.9
 1 each
Sliced Peaches 30
8.2
2.5
 3 oz
Total
1226
174.5
40.1
45.6
CHO – 57 %, PRO – 13%, Fat- 33%

51. Saturday XL : 210 Pounds Athlete Menu Calorie (K Cal) Carbs (g) Fats
Protein
Serving
Chicken Dumplin Soup
134
15.4
3.6 10
12oz
Creamy Italian Salad
250
39.3
7.8
6.6
6 oz
Ham Burger
418
65.6 13
2 each
Potato, french Fries
126
19.7
4.8 2
 1 each
Milk
260 26 16
16 oz
Oat meal Cookie
175
26.5 7
1.9
Sliced Peaches 60
16.4 5
 6 oz
Total
1423
208.9
46.2
51.5
CHO – 59%, PRO – 13%, Fat- 33%

52. Saturday XXL : 240 Pounds Athlete Menu Calories (K. Cal) Carbs (g)
Fat (g)
Protein (g)
Servings
Chicken Dumplin Soup
134
15.4
3.6 10
 12 oz
Creamy Italian Salad
291
45.8
9.1
7.7
7 oz
Ham Burger
418
65.6 13
2 each 
Potato, french Fries
126
19.7
4.8 2  1
Milk
260 26 16
16 oz 
Oat meal Cookie
175
26.5 7
1.9
1 each 
Sliced Peaches 60
16.4 5
6 oz 
Granola Bar
193 29 8 3
Total
1657
244.4
55.5
55.6
CHO – 60 %, PRO – 13%, Fat- 30%

53. For Better Performance
Work Hard
Eat More
Sleep Well