Recovery Meal RequirementsCommons Dining

Prepared by Abbey Ring & Amanda Rau

The following meal plans are laid The following meal plans are laid out for different weights to be out for different weights to be used as a guideline to what a used as a guideline to what a recovery meal should look like recovery meal should look like after 1-2 hours of hard practiceafter 1-2 hours of hard practice

Should be used for maintaining Should be used for maintaining current weightcurrent weight

Special note: 12 oz = 1 full glassSpecial note: 12 oz = 1 full glass

Small – 110-140 lbs

Small SizeSmall Size CHO grams = 115-132CHO grams = 115-132 PRO grams = 22-25PRO grams = 22-25 Fat grams = 20-23Fat grams = 20-23 Total calories = 750-840Total calories = 750-840

Meal #1 – Main Entree

1 piece baked lemon pepper cod1 piece baked lemon pepper cod w/ 1 tbsp tartar saucew/ 1 tbsp tartar sauce ½ cup brown rice½ cup brown rice ½ cup honey carrots½ cup honey carrots ½ cup sliced peaches (or ½ cup ½ cup sliced peaches (or ½ cup

sliced pears)sliced pears) 1 chocolate chip cookie1 chocolate chip cookie 12 oz 1% white milk12 oz 1% white milk 769 kcals/110 CHO/34 pro/25 fat769 kcals/110 CHO/34 pro/25 fat

Meal #2 - Pasta

6 oz spaghetti6 oz spaghetti w/ 6 oz meat saucew/ 6 oz meat sauce ½ cup peas (or ½ cup corn)½ cup peas (or ½ cup corn) 1 cup spinach salad1 cup spinach salad w/ fat free ranch dressingw/ fat free ranch dressing ½ cup frozen yogurt½ cup frozen yogurt 12 oz crystal lite lemonade12 oz crystal lite lemonade 937 kcals/114 CHO/30 pro/34 fat937 kcals/114 CHO/30 pro/34 fat

Meal #3 - Grill

1 hamburger1 hamburger w/ 1 tbsp ketchupw/ 1 tbsp ketchup 6 oz. chicken noodle soup6 oz. chicken noodle soup w/ 2 saltine crackersw/ 2 saltine crackers ½ cup sliced pears½ cup sliced pears ½ cup sherbet½ cup sherbet 12 oz. lemonade crystal lite12 oz. lemonade crystal lite 821 kcals/102 CHO/ 32 pro/25 fat821 kcals/102 CHO/ 32 pro/25 fat

Meal #4 - Deli

Wheat bread 2 slicesWheat bread 2 slices Cheddar cheese 1 sliceCheddar cheese 1 slice Turkey 3 slicesTurkey 3 slices Mayo 1 TbsMayo 1 Tbs Wild Cherry Pepsi 12 oz (1 glass)Wild Cherry Pepsi 12 oz (1 glass) Summery pasta salad 4 ozSummery pasta salad 4 oz Wheat dinner rollWheat dinner roll 739 kcals/ 111 CHO/31 Pro/27 Fat739 kcals/ 111 CHO/31 Pro/27 Fat

Meal # 5 – Stir N Wok

Chicken 3 ozChicken 3 oz White rice 4 ozWhite rice 4 oz Teriyaki sauce 2 TbsTeriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz eachBroccoli, Carrots, Celery 1 oz each Fortune cookieFortune cookie Chocolate skim milk 12 ozChocolate skim milk 12 oz White dinner rollWhite dinner roll 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18 747 kcals/ 113.5 CHO/ 26.5 Pro/ 18

FatFat

Meal #6 – Tacos & More

Soft shell tortilla 2Soft shell tortilla 2 Beef taco filling 1.75 ozBeef taco filling 1.75 oz Shredded cheese 1 TbspShredded cheese 1 Tbsp Lettuce 1 ozLettuce 1 oz Tomatoes diced 1 ozTomatoes diced 1 oz Picante saucePicante sauce White dinner rollWhite dinner roll Sliced pears ½ cupSliced pears ½ cup Fruit punch 12 ozFruit punch 12 oz 808 kcals/97 CHO/32.2 Pro/32.7 Fat808 kcals/97 CHO/32.2 Pro/32.7 Fat

Meal #7 - Pizzeria

Deep dish sausage 1 sliceDeep dish sausage 1 slice Deep dish veggie 1 sliceDeep dish veggie 1 slice Baked potato with salt, pepper, Baked potato with salt, pepper,

sour creamsour cream Pink lemonade 12 ozPink lemonade 12 oz 778 kcals/104.6 CHO/31.1 Pro/32.2 778 kcals/104.6 CHO/31.1 Pro/32.2

FatFat

Medium – 140-165 lbs

Medium SizeMedium Size CHO grams = 147-168CHO grams = 147-168 PRO grams = 30-35PRO grams = 30-35 Fat grams = 28-32Fat grams = 28-32 Total calories = 1020-1170Total calories = 1020-1170

Meal #1 – Main Entree

1 piece baked lemon pepper cod1 piece baked lemon pepper cod w/ 1 tbsp tartar saucew/ 1 tbsp tartar sauce 1 cup brown rice1 cup brown rice ½ cup honey carrots½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced 1 cup sliced peaches (or 1 cup sliced

pears)pears) 1 chocolate chip cookie1 chocolate chip cookie ¼ cup vanilla soft serve ¼ cup vanilla soft serve 12 oz 1% white milk12 oz 1% white milk 1021 kcals/161 CHO/39 pro/28 fat1021 kcals/161 CHO/39 pro/28 fat

Meal #2 - Pasta

6 oz spaghetti6 oz spaghetti w/ 6 oz meat saucew/ 6 oz meat sauce ½ cup peas (or ½ cup corn)½ cup peas (or ½ cup corn) 1 cup spinach salad1 cup spinach salad w/ fat free ranch dressingw/ fat free ranch dressing ½ cup frozen yogurt½ cup frozen yogurt 12 oz crystal lite lemonade12 oz crystal lite lemonade 12 oz 1% white milk12 oz 1% white milk 1087 kcals/132 CHO/42 pro/38 fat1087 kcals/132 CHO/42 pro/38 fat

Meal #3 - Grill

1 hamburger1 hamburger w/ 1 tbsp ketchupw/ 1 tbsp ketchup 6 oz. chicken noodle soup6 oz. chicken noodle soup w/ 2 saltine crackersw/ 2 saltine crackers ½ cup mashed potatoes (or ½ cup ½ cup mashed potatoes (or ½ cup

brown rice)brown rice) 1 cup sliced pears1 cup sliced pears ½ cup sherbet½ cup sherbet 12 oz. lemonade crystal lite12 oz. lemonade crystal lite 1101 kcals/142 CHO/ 35 pro/27 fat1101 kcals/142 CHO/ 35 pro/27 fat

Meal #4 - Deli

Wheat bread 2 slicesWheat bread 2 slices Cheddar cheese 1 sliceCheddar cheese 1 slice Turkey 3 slicesTurkey 3 slices Mayo 1 TbsMayo 1 Tbs Chocolate skim milk 12 ozChocolate skim milk 12 oz Sliced pears ½ cupSliced pears ½ cup Cherry cake with frostingCherry cake with frosting 1002 kcals/155 CHO/42 Pro/30.5 Fat1002 kcals/155 CHO/42 Pro/30.5 Fat

Meal # 5 – Stir N Wok

Chicken 3 ozChicken 3 oz White rice 4 ozWhite rice 4 oz Teriyaki sauce 2 TbsTeriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz eachBroccoli, Carrots, Celery 1 oz each Fortune cookieFortune cookie Chocolate skim milk 12 ozChocolate skim milk 12 oz Seven layer salad 4 ozSeven layer salad 4 oz Mint Brownie with frostingMint Brownie with frosting 1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat1131 kcals/ 164.5 CHO/ 33.5 Pro/ 37 Fat

Meal #6 – Tacos & More

Soft shell tortilla 2Soft shell tortilla 2 Beef taco filling 1.75 ozBeef taco filling 1.75 oz Shredded cheese 1 TbspShredded cheese 1 Tbsp Lettuce 1 ozLettuce 1 oz Tomatoes diced 1 ozTomatoes diced 1 oz Picante saucePicante sauce Chocolate skim milk 12 ozChocolate skim milk 12 oz Apple crisp (or 2 dinner rolls & pears)Apple crisp (or 2 dinner rolls & pears) 1109 kcals/135.9 CHO/43.1 Pro/45 Fat1109 kcals/135.9 CHO/43.1 Pro/45 Fat

Meal #7 - Pizzeria

Deep dish sausage 1 sliceDeep dish sausage 1 slice Deep dish veggie 1 sliceDeep dish veggie 1 slice Baked potato with salt, pepper, sour Baked potato with salt, pepper, sour

creamcream Pink lemonade 12 ozPink lemonade 12 oz Fresh pineapple 1 cupFresh pineapple 1 cup Salad – romaine lettuce, shredded Salad – romaine lettuce, shredded

carrots, croutons, ranch dressingcarrots, croutons, ranch dressing 1004 kcals/133 CHO/35.6 Pro/42.5 1004 kcals/133 CHO/35.6 Pro/42.5

FatFat

Large – 165-195 lbs

Large SizeLarge Size CHO grams = 168-192CHO grams = 168-192 PRO grams = 32-37PRO grams = 32-37 Fat grams = 30-34Fat grams = 30-34 Total calories = 1080-1230Total calories = 1080-1230

Meal #1 – Main Entree

1 piece baked lemon pepper cod1 piece baked lemon pepper cod w/ 1 tbsp tartar saucew/ 1 tbsp tartar sauce 1 cup brown rice1 cup brown rice ½ cup honey carrots½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced 1 cup sliced peaches (or 1 cup sliced

pears)pears) 1 chocolate chip cookie1 chocolate chip cookie ¼ cup vanilla soft serve ¼ cup vanilla soft serve 12 oz 1% white milk12 oz 1% white milk 12 oz Sierra Mist12 oz Sierra Mist 1168 kcals/199 CHO/39 pro/28 fat1168 kcals/199 CHO/39 pro/28 fat

Meal #2 - Pasta

6 oz spaghetti6 oz spaghetti w/ 6 oz meat saucew/ 6 oz meat sauce ½ cup peas (or ½ cup corn)½ cup peas (or ½ cup corn) 1 cup spinach salad1 cup spinach salad w/ fat free ranch dressingw/ fat free ranch dressing 1 cup frozen yogurt1 cup frozen yogurt 12 oz crystal lite lemonade12 oz crystal lite lemonade 12 oz 1% white milk12 oz 1% white milk 1197 kcals/155 CHO/45 pro/38 fat1197 kcals/155 CHO/45 pro/38 fat

Meal #3 - Grill

1 hamburger1 hamburger w/ 1 tbsp ketchupw/ 1 tbsp ketchup 6 oz. chicken noodle soup6 oz. chicken noodle soup w/ 2 saltine crackersw/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup 1 cup mashed potatoes (or 1 cup

brown rice)brown rice) 1 cup sliced pears1 cup sliced pears ½ cup sherbet½ cup sherbet 12 oz. lemonade crystal lite12 oz. lemonade crystal lite 1201 kcals/162 CHO/ 38 pro/29 fat1201 kcals/162 CHO/ 38 pro/29 fat

Meal #4 - Deli

Wheat bread 2 slicesWheat bread 2 slices Cheddar cheese 2 slicesCheddar cheese 2 slices Turkey 4 slicesTurkey 4 slices Mayo 1 TbsMayo 1 Tbs Chocolate skim milk 12 ozChocolate skim milk 12 oz Sliced pears ½ cupSliced pears ½ cup Summery pasta salad 4 ozSummery pasta salad 4 oz Cherry cake with frostingCherry cake with frosting 1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat1155 kcals/ 155 CHO/ 53 Pro/ 39 Fat

Meal # 5 – Stir N Wok

Chicken 3 ozChicken 3 oz White rice 4 ozWhite rice 4 oz Teriyaki sauce 2 TbsTeriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz eachBroccoli, Carrots, Celery 1 oz each Fortune cookieFortune cookie Chocolate skim milk 12 ozChocolate skim milk 12 oz Seven layer salad 4 ozSeven layer salad 4 oz Mint Brownie with frostingMint Brownie with frosting White dinner rollWhite dinner roll 1216 kcals/178.5 CHO/35.5 Pro/39 Fat1216 kcals/178.5 CHO/35.5 Pro/39 Fat

Meal #6 – Tacos & More

Soft shell tortilla 2Soft shell tortilla 2 Beef taco filling 1.75 ozBeef taco filling 1.75 oz Shredded cheese 1 TbspShredded cheese 1 Tbsp Lettuce 1 ozLettuce 1 oz Tomatoes diced 1 ozTomatoes diced 1 oz Picante saucePicante sauce Chocolate skim milk 12 ozChocolate skim milk 12 oz Apple crispApple crisp White dinner rollWhite dinner roll 1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat1219 kcals/153.8 CHO/45.6 Pro/48.1 Fat

Meal #7 - Pizzeria

Deep dish sausage 1 sliceDeep dish sausage 1 slice Deep dish veggie 1 sliceDeep dish veggie 1 slice Baked potato with salt, pepper, sour Baked potato with salt, pepper, sour

creamcream Chocolate skim milk 12 ozChocolate skim milk 12 oz Fresh pineapple 1 cupFresh pineapple 1 cup Salad – romaine lettuce, shredded Salad – romaine lettuce, shredded

carrots, croutons, ranch dressingcarrots, croutons, ranch dressing 1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat1240 kcals/172.2 CHO/47.8 Pro/46.3 Fat

Extra Large – 195-225 lbs

Extra LargeExtra Large CHO grams = 200-228CHO grams = 200-228 PRO grams = 39-44PRO grams = 39-44 Fat grams = 36-41Fat grams = 36-41 Total calories = 1290-1470Total calories = 1290-1470

Meal #1 – Main Entree

1 piece baked lemon pepper cod1 piece baked lemon pepper cod w/ 1 tbsp tartar saucew/ 1 tbsp tartar sauce 1 cup brown rice1 cup brown rice 6 oz chicken dumpling soup6 oz chicken dumpling soup ½ cup honey carrots½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced 1 cup sliced peaches (or 1 cup sliced

pears)pears) 1 chocolate chip cookie1 chocolate chip cookie ½ cup vanilla soft serve½ cup vanilla soft serve 12 oz 1% white milk12 oz 1% white milk 12 oz Sierra Mist12 oz Sierra Mist 1300 kcals/217 CHO/45 pro/32 fat1300 kcals/217 CHO/45 pro/32 fat

Meal #2 - Pasta

6 oz spaghetti6 oz spaghetti w/ 6 oz meat saucew/ 6 oz meat sauce 1 garlic breadstick1 garlic breadstick ½ cup peas (or ½ cup corn)½ cup peas (or ½ cup corn) 1 cup spinach salad1 cup spinach salad w/ fat free ranch dressingw/ fat free ranch dressing 1 cup frozen yogurt1 cup frozen yogurt 12 oz crystal lite lemonade12 oz crystal lite lemonade 12 oz 1% white milk12 oz 1% white milk 1307 kcals/172 CHO/48 pro/42 fat1307 kcals/172 CHO/48 pro/42 fat

Meal #3 - Grill

1 hamburger1 hamburger w/ 1 tbsp ketchupw/ 1 tbsp ketchup 6 oz. chicken noodle soup6 oz. chicken noodle soup w/ 2 saltine crackersw/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown 1 cup mashed potatoes (or 1 cup brown

rice)rice) 1 cup sliced pears1 cup sliced pears ½ cup sherbet½ cup sherbet 12 oz. lemonade crystal lite12 oz. lemonade crystal lite 12 oz skim chocolate milk12 oz skim chocolate milk 1426 kcals/205CHO/ 50 pro/29 fat1426 kcals/205CHO/ 50 pro/29 fat

Meal #4 - Deli

Wheat bread 2 slicesWheat bread 2 slices Cheddar cheese 2 slicesCheddar cheese 2 slices Turkey 4 slicesTurkey 4 slices Mayo 1 TbspMayo 1 Tbsp Chocolate skim milk 12 ozChocolate skim milk 12 oz Sliced pears ½ cupSliced pears ½ cup Summery pasta salad 4 ozSummery pasta salad 4 oz Cherry cake with frostingCherry cake with frosting Wild Cherry Pepsi 12 ozWild Cherry Pepsi 12 oz 1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat1320 kcals/ 199 CHO/ 53 Pro/ 39 Fat

Meal # 5 – Stir N Wok

Chicken 3 ozChicken 3 oz White rice 4 ozWhite rice 4 oz Teriyaki sauce 2 TbspTeriyaki sauce 2 Tbsp Broccoli, Carrots, Celery 1 oz eachBroccoli, Carrots, Celery 1 oz each Fortune cookieFortune cookie Chocolate skim milk 12 ozChocolate skim milk 12 oz Seven layer salad 4 ozSeven layer salad 4 oz Mint Brownie with frostingMint Brownie with frosting White dinner rollWhite dinner roll California blend veggies ½ cupCalifornia blend veggies ½ cup Apple juice 12 ozApple juice 12 oz 1431 kcals/228.5 CHO/37.5 Pro/39 Fat1431 kcals/228.5 CHO/37.5 Pro/39 Fat

Meal #6 – Tacos & More

Soft shell tortilla 2Soft shell tortilla 2 Beef taco filling 1.75 ozBeef taco filling 1.75 oz Shredded cheese 1 TbspShredded cheese 1 Tbsp Lettuce 1 ozLettuce 1 oz Tomatoes diced 1 ozTomatoes diced 1 oz Picante saucePicante sauce Chocolate skim milk 12 ozChocolate skim milk 12 oz Apple crispApple crisp White dinner rollWhite dinner roll Fruit punch 12 ozFruit punch 12 oz 1329 kcals/182 CHO/45.7 Pro/48.1 Fat1329 kcals/182 CHO/45.7 Pro/48.1 Fat

Meal #7 - Pizzeria

Deep dish sausage 1 sliceDeep dish sausage 1 slice Deep dish veggie 1 sliceDeep dish veggie 1 slice Baked potato with salt, pepper, sour Baked potato with salt, pepper, sour

creamcream Chocolate skim milk 12 ozChocolate skim milk 12 oz Fresh pineapple 1 cupFresh pineapple 1 cup Salad – romaine lettuce, shredded Salad – romaine lettuce, shredded

carrots, croutons, ranch dressingcarrots, croutons, ranch dressing Dr. Pepper 12 ozDr. Pepper 12 oz 1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat1390 kcals/212.2 CHO/47.8 Pro/46.3 Fat

XXL – 225-240 lbs +

Extra Extra Large SizeExtra Extra Large Size CHO grams = 231-264CHO grams = 231-264 PRO grams = 45-51PRO grams = 45-51 Fat grams = 42-47Fat grams = 42-47 Total calories = 1500-1710Total calories = 1500-1710

Meal #1 – Main Entree

1 piece baked lemon pepper cod1 piece baked lemon pepper cod w/ 2 tbsp tartar saucew/ 2 tbsp tartar sauce 1 cup brown rice1 cup brown rice 6 oz chicken dumpling soup6 oz chicken dumpling soup ½ cup honey carrots½ cup honey carrots 1 cup sliced peaches (or 1 cup sliced pears)1 cup sliced peaches (or 1 cup sliced pears) 1 chocolate chip cookie1 chocolate chip cookie ½ cup vanilla soft serve½ cup vanilla soft serve 12 oz 1% white milk12 oz 1% white milk 12 oz 1% white milk12 oz 1% white milk 12 oz Sierra Mist12 oz Sierra Mist 1500 kcals/237 CHO/57 pro/41 fat1500 kcals/237 CHO/57 pro/41 fat

Meal #2 - Pasta

6 oz spaghetti6 oz spaghetti w/ 6 oz meat saucew/ 6 oz meat sauce 1 garlic breadstick1 garlic breadstick 1 cup peas (or 1 cup corn)1 cup peas (or 1 cup corn) w/ fat free ranch dressingw/ fat free ranch dressing 2 tablespoons croutons (or 2 tablespoons 2 tablespoons croutons (or 2 tablespoons

cubed ham, chow mein noodles)cubed ham, chow mein noodles) 1 cup frozen yogurt1 cup frozen yogurt 12 oz crystal lite lemonade12 oz crystal lite lemonade 12 oz 1% white milk12 oz 1% white milk 1424 kcals/193CHO/55 pro/43 fat1424 kcals/193CHO/55 pro/43 fat

Meal #3 - Grill

1 hamburger1 hamburger w/ 1 tbsp ketchupw/ 1 tbsp ketchup 6 oz. chicken noodle soup6 oz. chicken noodle soup w/ 2 saltine crackersw/ 2 saltine crackers 1 cup mashed potatoes (or 1 cup brown rice)1 cup mashed potatoes (or 1 cup brown rice) ¼ cup beef gravy¼ cup beef gravy 1 cup sliced pears1 cup sliced pears 1 cup lucky charms 1 cup lucky charms ½ cup sherbet½ cup sherbet 12 oz. lemonade crystal lite12 oz. lemonade crystal lite 12 oz skim chocolate milk12 oz skim chocolate milk 1621 kcals/236CHO/ 53 pro/35 fat1621 kcals/236CHO/ 53 pro/35 fat

Meal #4 - Deli

Wheat bread 2 slicesWheat bread 2 slices Cheddar cheese 2 slicesCheddar cheese 2 slices Turkey 4 slicesTurkey 4 slices Mayo 1 TbsMayo 1 Tbs Chocolate skim milk 12 ozChocolate skim milk 12 oz Sliced pears ½ cupSliced pears ½ cup Summery pasta salad 4 ozSummery pasta salad 4 oz Cherry cake with frostingCherry cake with frosting Wild Cherry Pepsi 12 ozWild Cherry Pepsi 12 oz Wheat dinner rolls 2Wheat dinner rolls 2 1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat1516 kcals/ 233 CHO/ 59 Pro/ 44 Fat

Meal # 5 – Stir N Wok

Chicken 3 ozChicken 3 oz White rice 4 ozWhite rice 4 oz Teriyaki sauce 2 TbsTeriyaki sauce 2 Tbs Broccoli, Carrots, Celery 1 oz eachBroccoli, Carrots, Celery 1 oz each Fortune cookieFortune cookie Chocolate skim milk 12 ozChocolate skim milk 12 oz Seven layer salad 4 ozSeven layer salad 4 oz Mint Brownie with frostingMint Brownie with frosting White dinner rollWhite dinner roll California blend veggies ½ cupCalifornia blend veggies ½ cup Apple juice 12 ozApple juice 12 oz Vanilla soft serve ½ cup, 1 oz chopped Vanilla soft serve ½ cup, 1 oz chopped

peanuts, 2 Tbsp Chocolate saucepeanuts, 2 Tbsp Chocolate sauce 1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat1804 kcals/277.5 CHO/46.5 Pro/57.5 Fat

Meal #6 – Tacos & More

Soft shell tortilla 2Soft shell tortilla 2 Beef taco filling 1.75 ozBeef taco filling 1.75 oz Shredded cheese 1 TbspShredded cheese 1 Tbsp Lettuce 1 ozLettuce 1 oz Tomatoes diced 1 ozTomatoes diced 1 oz Picante saucePicante sauce Chocolate skim milk 12 ozChocolate skim milk 12 oz Apple crispApple crisp White dinner roll 2White dinner roll 2 Fruit punch 12 ozFruit punch 12 oz Sliced pears ½ cupSliced pears ½ cup Potato patch soup 6 ozPotato patch soup 6 oz 1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat1516 kcals/195.8 CHO/52.2 Pro/60.1 Fat

Meal #7 - Pizzeria

Deep dish sausage 1 sliceDeep dish sausage 1 slice Deep dish veggie 1 sliceDeep dish veggie 1 slice Baked potato with salt, pepper, sour Baked potato with salt, pepper, sour

creamcream Chocolate skim milk 12 ozChocolate skim milk 12 oz Fresh pineapple 1 cupFresh pineapple 1 cup Salad – romaine lettuce, shredded Salad – romaine lettuce, shredded

carrots, croutons, ranch dressingcarrots, croutons, ranch dressing Dr. Pepper 12 ozDr. Pepper 12 oz Breadstick 1Breadstick 1 1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat1500 kcals/229.2 CHO/50.8 Pro/50.3 Fat

Challenges

Be careful with your choices of Be careful with your choices of snacks during the day because snacks during the day because most of these meals are high in fatmost of these meals are high in fat

Good Luck!!Good Luck!!