3-Day Diet Plan

[Amount of food varies based on age, gender, weight, activity level, etc. Portion size can be changed if needed]

Day 1:
Breakfast: 1 ½ cup cooked oatmeal with ½ – ¾ sliced banana on top and 1 ½ oz of deli style ham

Lunch: Tuna sandwich made with reduced fat mayonnaise on whole wheat bread with lettuce and ½ an apple

Snack: 1-1 ½ oz of oven roasted sea salted almonds

Dinner: 1 Roasted chicken breast with 1 cup brown rice and ½ – 1-cup cooked green beans and 1 cup fruit salad (greater variety is better)

Day 2:
Breakfast: 1-1 ½ cup whole grain cereal and 1-cup non-fat milk with a handful of sprinkled raisins

Lunch: Chicken Caesar salad (1 chopped chicken breast, reduced fat cheese, light dressing and 3-4 cups of lettuce)

Snack: Banana and 6 oz non-fat yogurt

Dinner: 4-6 oz broiled salmon with ½ – 1-cup cooked broccoli and 1-cup fruit salad and 4 oz of Okinawan sweet potatoes

Day 3:
Breakfast: ½ cup Egg beater (egg whites) omelet with reduced fat cheese, chopped up bell peppers and green onions and 1 slice of toast with minimal margarine spread

Lunch: 5 oz Tofu parmigano (tofu topped with marinara sauce and reduced fat cheese) with 1-cup pasta and either a banana or orange

Snack: Low- fat whole grain granola bar and 1 cup grapes or 6 oz non-fat yogurt

Dinner: 1–1 ½ cup chili with corn with 1 – 1 ½ cup brown rice and 1-cup fruit salad

(It is important to keep hydrated, as an athlete your body loses many fluids during activity. Lots of water should be consumed throughout the day, a rule of thumb is your urine should be almost clear)