[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"doc-seo-401075-105":3,"detail-sidebar-cat-0-en-105":81,"doc-detail-401075-en":131},{"code":4,"msg":5,"data":6},0,"ok",{"site_id":7,"language":8,"slug":9,"title":10,"keywords":11,"description":12,"schema_data":13,"social_meta":74,"head_meta":76,"extra_data":78,"updated_unix":80},105,"en","meal-plans-breakfast-snacks-lunch-dinners","Meal Plans - Breakfast & Snacks & Lunch & Dinners","","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.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/meal-plans-breakfast-snacks-lunch-dinners/401075/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/meal-plans-breakfast-snacks-lunch-dinners/401075.png","ImageObject",300,407,{"name":42,"@type":43},"Indoniesian Boy","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-31","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",14,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What calorie ranges does the meal plan target for breakfast, snacks, lunch, and dinners?","Question",{"text":63,"@type":64},"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.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How should snacks be selected and when should they be eaten?",{"text":68,"@type":64},"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.",{"name":70,"@type":61,"acceptedAnswer":71},"What information is provided for each breakfast option?",{"text":72,"@type":64},"Each breakfast option lists specific foods and quantities, then provides a total calorie count and a breakdown of fat, carbohydrates, and protein.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},401075,1790996932,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":107,"language":140,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":12,"update_tm":144,"read_time":145,"preview_page_count":4},962090760608,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Meal Plans for Breakfast (700‐ 800 calories each)  \nBreakfast \\#1  \n2 Scrambled eggs  \n2 slices of whole wheat toast Medium banana (7”) Skim milk (16 oz)  \n100% Juice (pick flavor‐ 8 oz)  \n2 tsp. of margarine  \nBreakfast \\#2  \nEgg Substitutes (1/2 cup which is equivalent to 2 eggs) Oatmeal (1 cup)  \n1 cup of blueberries Skim milk (8 oz)  \nAlmonds (1 oz or 22 nuts) Margarine (2 tsp)  \n100% Juice (pick flavor‐8 oz)  \nBreakfast \\#4  \n2 egg omelet w/ 1 oz shredded cheese green or red peppers, mushrooms 1 cup cereal (200 calories/serving) Skim milk (16 oz)  \nFruit (1 orange or 1 cup melon)  \nBreakfast \\#3  \nYogurt (6 oz light) yogurt  \n2 Nutri‐grain ww frozen waffles Grapes (1 cup)  \nSkim milk (16 oz)  \nSyrup (1/4 cup)  \nBreakfast \\#5  \n12 oz Smoothie (premade with non‐fat frozen Bagel (1 large approximately 4 oz)  \nLow‐ fat cream cheese (2 Tbsp or 1 oz)  \n3 Turkey Breakfast links  \nMargarine (2 tsp. )  \n*Breakfast items are based on large eggs (50g), 100% juice, skim milk and ww= whole wheat  \nBreakfast \\#1  \n2 scrambled eggs (large): 150 calories, 9g fat, 12 g protein  \n2 toast (whole wheat): 140 calories, 1 g fat, 28 g carbs, 4 g protein  \n1 banana: 100 calories, 27 g carbs  \n16 oz skim‐ 180 calories, 26 g carbs, 1 g fat, 18 g protein 100% juice (8 oz): 120 calories, 29 g carbs  \nMargarine (2 tsp. ): 70 calories, 8 g fat, 10 g carbs  \nTotal: 760 calories, 19 g fat, 110 g carbohydrates, 34 g protein  \nBreakfast \\#2  \nEgg 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  \n1 cup of blueberries: 80 calories, 20 g carbs, 0.5 g fat  \nSkim milk (8 oz): 90 calories, 0.5 g fat, 13 g carbs, 9 g protein  \nAlmonds: 170 calories, 15 g fat, 5.5 g carbs, 6 g protein  \n100% juice (flavor of choice) appx 120 calories, 29 g carbohydrates Margarine (2 tsp. ) 70 calories, 8 g fat, 0 g carbs  \nTotal: 735 calories, 26.5 g fat, 94 g carbohydrates, 33 g protein  \nBreakfast \\#3  \nYogurt (6 oz light): 80 calories, 0 g fat, 12g carbs, 5 g protein  \n2 Nutrigrain whole wheat frozen waffles: 170 calories, 6 g fat, 26 g carbs, 4 g protein  \nGrapes (1 cup): 105 calories, 28 g carbs  \nSkim 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  \nMargarine (2 tsp): 70 calories, 8 g fat, 0 g carbs  \nTotal: 705 calories, 15 g fat, 117 g carbohydrates, 27g protein (lower in fat) GAME day??  \nBreakfast \\#4  \n2 egg omelet w/ 1 oz cheese, peppers and mushrooms: 380 calories, 29 g fat, 1 g carb, 20 g protein  \nCereal (1 cup of a variety approx 200 calories/ serving) choose unsweetened and increased fiber variety:  \n200 calories, 1 g fat, 45g carbs  \nSkim milk (16 oz): 180 calories, 1 g fat, 26 g carbs and 18 g protein  \nFruit (medium orange): 85 calories, 21 g carbs  \nTotal: 845 calories, 31g fat, 93 g carbohydrates, 38 g protein  \nBreakfast \\#5  \n12 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)  \nBagel (large‐ 4 oz)‐ 300 calories, 2 g fat, 56 g carbs, 10 g protein  \nLow fat cream cheese‐(2 Tbsp or 1 oz): 130 calories, 6g fat, 4g carbs, 6 g protein  \n3 Turkey links: 175 calories, 15g fat, 0 g carbs, 11g protein  \nTotal: 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)  \n400‐ 500 Calorie Snacks  \nPick 1 option for each designated snack time (recommend 3 snacks/day) and especially 1 snack within 15‐60 minutes after work out/practice/game  \nLarge whole wheat bagel with 2 Tbsp peanut butter  \nTrail 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”)  \nGranola bar, 1 fruit, 2 servings 2% string cheese  \n1 ½ Tbsp peanut butter and 1 Tbsp jelly sandwich on 2 pieces of whole wheat bread, 1 banana  \n1 yogurt with ¼ cup grano","cbCaimpxrUT7e7fa","https://ap.wps.com/l/cbCaimpxrUT7e7fa","pdf",101203,"English","# Breakfast\n## Breakfast #1\n## Breakfast #2\n## Breakfast #3\n## Breakfast #4\n## Breakfast #5\n# 400-500 Calorie Snacks\n## Snack options (choose 1 per time)\n# Meal Plans for Lunch (700-800 calories each)\n## Lunch #1\n## Lunch #2\n## Lunch #3\n## Lunch #4\n## Lunch #5 (occasionally)\n## Lunch #6\n# Meal Plans for Dinners (Estimated 800 Calories each)\n## Dinner #1\n## Dinner #2\n## Dinner #4","[{\"question\":\"What calorie ranges does the meal plan target for breakfast, snacks, lunch, and dinners?\",\"answer\":\"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.\"},{\"question\":\"How should snacks be selected and when should they be eaten?\",\"answer\":\"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.\"},{\"question\":\"What information is provided for each breakfast option?\",\"answer\":\"Each breakfast option lists specific foods and quantities, then provides a total calorie count and a breakdown of fat, carbohydrates, and protein.\"}]","Meal Plans - Breakfast & Snacks & Lunch & Dinners | PDF",1790516446,18]