Meal Plans - Breakfast & Snacks & Lunch & Dinners

Sep 27, 2026

Meal plan guide providing specific meal options for breakfast, designated snacks, lunch, and dinners with approximate calorie targets (breakfast 700–800, lunch 700–800, dinners about 800, and snacks 400–500). Each listed option includes ingredient quantities and nutritional breakdowns for calories, fat, carbohydrates, and protein. The document also includes practical preparation notes, such as portioning trail mix for grab-and-go, choosing unsweetened higher-fiber cereal, and timing a snack 15–60 minutes after workout or practice.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

Breakfast

Breakfast #1

Breakfast #2

Breakfast #3

Breakfast #4

Breakfast #5

400-500 Calorie Snacks

Snack options (choose 1 per time)

Meal Plans for Lunch (700-800 calories each)

Lunch #1

Lunch #2

Lunch #3

Lunch #4

Lunch #5 (occasionally)

Lunch #6

Meal Plans for Dinners (Estimated 800 Calories each)

Dinner #1

Dinner #2

Dinner #4

Meal Plans for Breakfast (700‐ 800 calories each) Breakfast \#1 2 Scrambled eggs 2 slices of whole wheat toast Medium banana (7”) Skim milk (16 oz) 100% Juice (pick flavor‐ 8 oz) 2 tsp. of margarine Breakfast \#2 Egg Substitutes (1/2 cup which is equivalent to 2 eggs) Oatmeal (1 cup) 1 cup of blueberries Skim milk (8 oz) Almonds (1 oz or 22 nuts) Margarine (2 tsp) 100% Juice (pick flavor‐8 oz) Breakfast \#4 2 egg omelet w/ 1 oz shredded cheese green or red peppers, mushrooms 1 cup cereal (200 calories/serving) Skim milk (16 oz) Fruit (1 orange or 1 cup melon) Breakfast \#3 Yogurt (6 oz light) yogurt 2 Nutri‐grain ww frozen waffles Grapes (1 cup) Skim milk (16 oz) Syrup (1/4 cup) Breakfast \#5 12 oz Smoothie (premade with non‐fat frozen Bagel (1 large approximately 4 oz) Low‐ fat cream cheese (2 Tbsp or 1 oz) 3 Turkey Breakfast links Margarine (2 tsp. ) *Breakfast items are based on large eggs (50g), 100% juice, skim milk and ww= whole wheat Breakfast \#1 2 scrambled eggs (large): 150 calories, 9g fat, 12 g protein 2 toast (whole wheat): 140 calories, 1 g fat, 28 g carbs, 4 g protein 1 banana: 100 calories, 27 g carbs 16 oz skim‐ 180 calories, 26 g carbs, 1 g fat, 18 g protein 100% juice (8 oz): 120 calories, 29 g carbs Margarine (2 tsp. ): 70 calories, 8 g fat, 10 g carbs Total: 760 calories, 19 g fat, 110 g carbohydrates, 34 g protein Breakfast \#2 Egg substitute (1/2 cup): 60 calories, 0g fat, 2 g carbs, 12 g protein Oatmeal (1 cup): 145 calories, 2.5 g fat, 25 g carbs, 6 g protein 1 cup of blueberries: 80 calories, 20 g carbs, 0.5 g fat Skim milk (8 oz): 90 calories, 0.5 g fat, 13 g carbs, 9 g protein Almonds: 170 calories, 15 g fat, 5.5 g carbs, 6 g protein 100% juice (flavor of choice) appx 120 calories, 29 g carbohydrates Margarine (2 tsp. ) 70 calories, 8 g fat, 0 g carbs Total: 735 calories, 26.5 g fat, 94 g carbohydrates, 33 g protein Breakfast \#3 Yogurt (6 oz light): 80 calories, 0 g fat, 12g carbs, 5 g protein 2 Nutrigrain whole wheat frozen waffles: 170 calories, 6 g fat, 26 g carbs, 4 g protein Grapes (1 cup): 105 calories, 28 g carbs Skim milk (16 oz): 180 calories, 1 g fat, 26 g carbs, 18 g protein Syrup (1/4 cup): 100 calories, 0 g fat, 25 g carbs Margarine (2 tsp): 70 calories, 8 g fat, 0 g carbs Total: 705 calories, 15 g fat, 117 g carbohydrates, 27g protein (lower in fat) GAME day?? Breakfast \#4 2 egg omelet w/ 1 oz cheese, peppers and mushrooms: 380 calories, 29 g fat, 1 g carb, 20 g protein Cereal (1 cup of a variety approx 200 calories/ serving) choose unsweetened and increased fiber variety: 200 calories, 1 g fat, 45g carbs Skim milk (16 oz): 180 calories, 1 g fat, 26 g carbs and 18 g protein Fruit (medium orange): 85 calories, 21 g carbs Total: 845 calories, 31g fat, 93 g carbohydrates, 38 g protein Breakfast \#5 12 oz smoothie (premade w/ non fat frozen yogurt): 204 calories, 0 g fat, 29 g carbs, 4 g protein ( add dry milk powder of protein powder of choice for additional 10 g of protein) Bagel (large‐ 4 oz)‐ 300 calories, 2 g fat, 56 g carbs, 10 g protein Low fat cream cheese‐(2 Tbsp or 1 oz): 130 calories, 6g fat, 4g carbs, 6 g protein 3 Turkey links: 175 calories, 15g fat, 0 g carbs, 11g protein Total: 809 calories, 23g fat, 89g carbohydrates, 25 g protein (option to add protein powder/ dry milk powder into smoothie for additional 10‐15 g protein here) 400‐ 500 Calorie Snacks Pick 1 option for each designated snack time (recommend 3 snacks/day) and especially 1 snack within 15‐60 minutes after work out/practice/game Large whole wheat bagel with 2 Tbsp peanut butter Trail mix: 1 cup dry cereal, ¼ cup granola, and 20 nuts (make up large amounts ahead of time and put in smaller bags so easy to “grab and go”) Granola bar, 1 fruit, 2 servings 2% string cheese 1 ½ Tbsp peanut butter and 1 Tbsp jelly sandwich on 2 pieces of whole wheat bread, 1 banana 1 yogurt with ¼ cup grano

FAQs

What calorie ranges does the meal plan target for breakfast, snacks, lunch, and dinners?

Breakfast is planned at about 700–800 calories each, snacks at 400–500 calories, lunch at about 700–800 calories each, and dinners are estimated around 800 calories each.

How should snacks be selected and when should they be eaten?

Pick one option for each designated snack time (with a recommendation of 3 snacks per day). The guide especially recommends a snack within 15–60 minutes after work out, practice, or a game.

What information is provided for each breakfast option?

Each breakfast option lists specific foods and quantities, then provides a total calorie count and a breakdown of fat, carbohydrates, and protein.

Sep 27, 2026

Uploaded by Indoniesian Boy