Terrace Lunch Food Choices for

Athletes

Katie AndersonKatie Anderson

Michelle JensenMichelle Jensen

5/20075/2007

MondayMondaySmall: 120 lbsSmall: 120 lbs

• Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich• w/ combo side salad and sodaw/ combo side salad and soda• Soft PretzelSoft Pretzel

= 867 kcals, 126 g CHO, 38 g PRO, = 867 kcals, 126 g CHO, 38 g PRO, 24 g 24 g FatFat

• Daily 33% Kcals, 31% CHO, 48% PRO, 33% FatDaily 33% Kcals, 31% CHO, 48% PRO, 33% Fat

MondayMondayMedium: 155 lbsMedium: 155 lbs

• Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich• w/ combo side salad and sodaw/ combo side salad and soda• Soft PretzelSoft Pretzel• Cheese SauceCheese Sauce• Apple ChurroApple Churro

= 977 kcals, 142 g CHO, 39 g PRO, = 977 kcals, 142 g CHO, 39 g PRO, 29 g Fat29 g Fat

• Daily 29% Kcals, 27% CHO, 39% PRO, 32% FatDaily 29% Kcals, 27% CHO, 39% PRO, 32% Fat

MondayMondayLarge: 175 lbsLarge: 175 lbs

• Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich• W/combo side salad and sodaW/combo side salad and soda• Add baked potatoAdd baked potato• Soft PretzelSoft Pretzel• Cheese SauceCheese Sauce• Apple ChurroApple Churro

= 1154kcals, 169 g CHO, 42 g PRO, = 1154kcals, 169 g CHO, 42 g PRO, 36 g Fat36 g Fat

• Daily 30% Kcals, 28 % CHO, 36% PRO, 34% FatDaily 30% Kcals, 28 % CHO, 36% PRO, 34% Fat

MondayMondayXL: 210 lbsXL: 210 lbs

• Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich• W/combo side salad and sodaW/combo side salad and soda• Add baked potatoAdd baked potato• Soft PretzelSoft Pretzel• Cheese SauceCheese Sauce• 2 Apple Churros2 Apple Churros• Refried BeansRefried Beans• Large AppleLarge Apple

= 1346 kcals, 216 g CHO, 45 g PRO, = 1346 kcals, 216 g CHO, 45 g PRO, 36g Fat36g Fat

• Daily 29% kcals, 30% CHO, 33% PRO, 28% FatDaily 29% kcals, 30% CHO, 33% PRO, 28% Fat

MondayMondayXXL: 240 lbsXXL: 240 lbs

• Philly Beef and Cheese SandwichPhilly Beef and Cheese Sandwich• W/ combo side salad and sodaW/ combo side salad and soda• 2 Baked Potatoes2 Baked Potatoes• Soft PretzelSoft Pretzel• 2 Apple Churros2 Apple Churros• Large AppleLarge Apple

= 1677 kcals, 254 g CHO, 55 g PRO, = 1677 kcals, 254 g CHO, 55 g PRO, 52 g Fat52 g Fat

• Daily 29% kcals, 31% CHO, 34% PRO, 35% FatDaily 29% kcals, 31% CHO, 34% PRO, 35% Fat

TuesdayTuesdaySmall: 120 lbsSmall: 120 lbs

• Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo• w/ side saladw/ side salad• 1 Apple Filled Churro1 Apple Filled Churro• 2 Breadsticks w/ garlic2 Breadsticks w/ garlic

= 806 kcals, 125 g CHO, 34 g PRO, = 806 kcals, 125 g CHO, 34 g PRO, 20 g Fat20 g Fat

• Daily 30% kcals, 30% CHO, 43% PRO, 27% FatDaily 30% kcals, 30% CHO, 43% PRO, 27% Fat

TuesdayTuesdayMedium: 155 lbsMedium: 155 lbs

• Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo• w/ side saladw/ side salad• 2 Apple Filled Churro2 Apple Filled Churro• Baked PotatoBaked Potato• Sour CreamSour Cream• 1 Breadstick w/ garlic1 Breadstick w/ garlic

= 998 kcal, 145 g CHO, 35 g PRO, 32 = 998 kcal, 145 g CHO, 35 g PRO, 32 g Fatg Fat

• Daily 30% Kcal, 28% CHO, 35% PRO, 34% FatDaily 30% Kcal, 28% CHO, 35% PRO, 34% Fat

TuesdayTuesdayLarge: 175 lbsLarge: 175 lbs

• Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo• w/ side saladw/ side salad• 2 Apple Filled Churro2 Apple Filled Churro• Baked PotatoBaked Potato• Soft TacoSoft Taco• 1 Breadstick w/ garlic1 Breadstick w/ garlic

= 1167 kcals, 164 g CHO, 48 g PRO, = 1167 kcals, 164 g CHO, 48 g PRO, 39 g Fat39 g Fat

• Daily 30 % kcals, 27 % CHO, 42% PRO, 36 % FatDaily 30 % kcals, 27 % CHO, 42% PRO, 36 % Fat

TuesdayTuesdayXL: 210 lbsXL: 210 lbs

• Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo• w/ side saladw/ side salad• 2 Apple Filled Churro2 Apple Filled Churro• Baked PotatoBaked Potato• Soft TacoSoft Taco• 2 Breadstick w/ garlic2 Breadstick w/ garlic• 1 Medium Banana1 Medium Banana

= 1424 Kcal, 213 g CHO, 53 g PRO, = 1424 Kcal, 213 g CHO, 53 g PRO, 45 g Fat45 g Fat

• Daily 31% kcals, 30% CHO, 40% PRO, 35% FatDaily 31% kcals, 30% CHO, 40% PRO, 35% Fat

TuesdayTuesdayXXL: 240 lbsXXL: 240 lbs

• BBQ Pork Riblet SandwichBBQ Pork Riblet Sandwich• Baked PotatoBaked Potato• Asian Veggie A la carteAsian Veggie A la carte• 2 Apple Filled Churros2 Apple Filled Churros• 2 Breadsticks w/ garlic2 Breadsticks w/ garlic• 12 ounces milk12 ounces milk• 1 Medium Banana1 Medium Banana

= 1597 kcal, 243 g CHO, 55 g PRO, = 1597 kcal, 243 g CHO, 55 g PRO, 49 g Fat49 g Fat

• Daily 30% kcal, 29% CHO, 34% PRO, 33% FatDaily 30% kcal, 29% CHO, 34% PRO, 33% Fat

WednesdayWednesdaySmall: 120 lbsSmall: 120 lbs

• Pasta Bar Combo Pasta Bar Combo • w/ side saladw/ side salad• w/ extra breadstick w garlicw/ extra breadstick w garlic

= 828 kcal, 125 g CHO, 26 g PRO, 24 = 828 kcal, 125 g CHO, 26 g PRO, 24 g Fatg Fat

• Daily 31% kcals, 30% CHO, 33% PRO, 32% FatDaily 31% kcals, 30% CHO, 33% PRO, 32% Fat

WednesdayWednesdayMedium: 155 lbsMedium: 155 lbs

• Pasta Bar ComboPasta Bar Combo• w/ side saladw/ side salad• Baked PotatoBaked Potato• 1 medium apple1 medium apple• 1 Tbsp peanut butter1 Tbsp peanut butter

= 1018 kcal, 152 g CHO, 30 g PRO, = 1018 kcal, 152 g CHO, 30 g PRO, 33 g Fat33 g Fat

• Daily 30% kcal, 29% CHO, 30% PRO, 35% FatDaily 30% kcal, 29% CHO, 30% PRO, 35% Fat

WednesdayWednesdayLarge: 175 lbsLarge: 175 lbs

• Pasta Bar ComboPasta Bar Combo• w/ side saladw/ side salad• 2 Breadsticks w/ garlic2 Breadsticks w/ garlic• 1 Large Apple1 Large Apple• 1 TBSP Peanut butter1 TBSP Peanut butter

= 1184 kcal, 179 g CHO, 40 g PRO, = 1184 kcal, 179 g CHO, 40 g PRO, 38 g FAT38 g FAT

• Daily 31% kcal, 30% CHO, 35% PRO, 36% FATDaily 31% kcal, 30% CHO, 35% PRO, 36% FAT

WednesdayWednesdayXL: 210 lbsXL: 210 lbs

• Pasta Bar ComboPasta Bar Combo• w/ side Saladw/ side Salad• 2 Breadsticks w/ garlic2 Breadsticks w/ garlic• 1 Soft Taco1 Soft Taco• 1 Large Apple1 Large Apple

= 1380 kcals, 197 g CHO, 47 g PRO, = 1380 kcals, 197 g CHO, 47 g PRO, 49 g Fat49 g Fat

• Daily 30% Kcal, 28% CHO, 34% PRO, 38 % FatDaily 30% Kcal, 28% CHO, 34% PRO, 38 % Fat

WednesdayWednesdayXXL: 240 lbsXXL: 240 lbs

• Pasta Bar Combo Pasta Bar Combo • w/ side saladw/ side salad• 2 Breadsticks2 Breadsticks• 1 Baked Potato1 Baked Potato• 12 ounces 1% milk12 ounces 1% milk• 1 large Apple1 large Apple• 1 Chocolate chip granola bar1 Chocolate chip granola bar

=1623 kcal, 255 g CHO, 52 g PRO, =1623 kcal, 255 g CHO, 52 g PRO, 48 g Fat48 g Fat

• Daily 30% kcal, 31% CHO, 32% PRO, 32% FatDaily 30% kcal, 31% CHO, 32% PRO, 32% Fat

Thursday Thursday Small: 120 lbs. Small: 120 lbs.

• Cheese Lasagna and Cheese Lasagna and Beverage Beverage • CHO= 79.3gCHO= 79.3g• PRO= 21.9gPRO= 21.9g• Fat= 20.2gFat= 20.2g• Kcals=580Kcals=580

• Balsamic SaladBalsamic Salad• CHO= 27gCHO= 27g• PRO= 6gPRO= 6g• Fat= 1gFat= 1g• Kcals=163Kcals=163

• Diet Pepsi (12 oz)Diet Pepsi (12 oz)

• Banana (from home):Banana (from home):– CHO= 27gCHO= 27g– PRO= 1gPRO= 1g– Fat= .5gFat= .5g– Kcals= 109Kcals= 109

• TOTAL: TOTAL: – CHO= 133.3gCHO= 133.3g– PRO= 28.9g (↑)PRO= 28.9g (↑)– Fat= 21.7gFat= 21.7g– Total Kcals= 852 (↑)Total Kcals= 852 (↑)

Thursday Thursday Medium: 155 lbsMedium: 155 lbs

• Bean & Beef BurritoBean & Beef Burrito– CHO= 70gCHO= 70g– PRO= 23.6gPRO= 23.6g– Fat= 30.9gFat= 30.9g– Kcals= 646Kcals= 646

• Baked potatoBaked potato– CHO= 27.8gCHO= 27.8g– PRO= 3.2gPRO= 3.2g– Fat= 6.4gFat= 6.4g– Kcals= 177Kcals= 177

• 1 medium apple1 medium apple– CHO= 21gCHO= 21g– Kcals= 81Kcals= 81

• 12 oz. Choc. Skim 12 oz. Choc. Skim MilkMilk– CHO= 43gCHO= 43g– PRO= 12gPRO= 12g– Kcals= 225Kcals= 225

• TOTAL:TOTAL:– CHO= 161.8gCHO= 161.8g– PRO= 38.8g (↑)PRO= 38.8g (↑)– Fat= 37.3g (↑)Fat= 37.3g (↑)– Kcals= 1069Kcals= 1069

ThursdayThursdayLarge: 175 lbsLarge: 175 lbs

• Meatza Pizza 7 in.Meatza Pizza 7 in.– CHO= 54gCHO= 54g– PRO= 37gPRO= 37g– Fat= 29gFat= 29g– Kcals= 641Kcals= 641

• Creamy Italian Pasta Creamy Italian Pasta Salad- 4 oz.Salad- 4 oz.– CHO= 26gCHO= 26g– PRO= 4gPRO= 4g– Fat= 8gFat= 8g– Kcals= 190Kcals= 190

• Apple JuiceApple Juice– CHO= 49gCHO= 49g– PRO= 1gPRO= 1g– Kcals= 210Kcals= 210

• BananaBanana– CHO= 27gCHO= 27g– PRO= 1gPRO= 1g– Fat= .5gFat= .5g– Kcals= 109Kcals= 109

• TOTAL:TOTAL:– CHO= 160gCHO= 160g– PRO= 43g (↑)PRO= 43g (↑)– Fat= 37.5g (↑)Fat= 37.5g (↑)– Kcals= 1150 (↑)Kcals= 1150 (↑)

Thursday Thursday XL: 210 lbsXL: 210 lbs

• Chicken Gyro SandwichChicken Gyro Sandwich– CHO= 41gCHO= 41g– PRO= 49gPRO= 49g– Fat= 19gFat= 19g– Kcals= 470Kcals= 470

• Caesar Pasta Salad 4 oz.Caesar Pasta Salad 4 oz.– CHO= 30gCHO= 30g– PRO= 6gPRO= 6g– Fat= 11gFat= 11g– Kcals= 254Kcals= 254

• 12 oz. Skim milk12 oz. Skim milk– CHO= 45gCHO= 45g– PRO= 10gPRO= 10g– Kcals= 130Kcals= 130

• 1 apple 1 apple – CHO= 21gCHO= 21g– Kcals= 81gKcals= 81g

• 24 oz Gatorade24 oz Gatorade– CHO= 35gCHO= 35g– PRO= 0gPRO= 0g– Fat= 0gFat= 0g– Kcals= 130Kcals= 130

• Powerbar Powerbar – CHO= 45gCHO= 45g– PRO= 10gPRO= 10g– Kcals= 230Kcals= 230

• TOTAL:TOTAL:– CHO= 190g (↓)CHO= 190g (↓)– PRO= 77g (↑)PRO= 77g (↑)– Fat= 30g (↓)Fat= 30g (↓)– Kcals= 1295Kcals= 1295

ThursdayThursdayXXL: 240 lbsXXL: 240 lbs

• 2 Chicken Fillet Sandwiches2 Chicken Fillet Sandwiches– CHO= 70gCHO= 70g– PRO= 38gPRO= 38g– Fat= 46gFat= 46g– Kcals= 838Kcals= 838

• Light Mayo 2 tablespoonsLight Mayo 2 tablespoons– CHO=2gCHO=2g– Fat= 10gFat= 10g– Kcals= 100Kcals= 100

• Creamy Italian Pasta 4 oz.Creamy Italian Pasta 4 oz.– CHO= 26gCHO= 26g– PRO= 4gPRO= 4g– Fat= 8gFat= 8g– Kcals= 190Kcals= 190

• Chocolate Skim Milk 12 ozChocolate Skim Milk 12 oz– CHO= 43gCHO= 43g– PRO= 12gPRO= 12g– Kcals= 225Kcals= 225

• 1 banana1 banana– CHO= 27gCHO= 27g– PRO= 1gPRO= 1g– Fat= .5gFat= .5g– Kcals= 109Kcals= 109

• PowerbarPowerbar– CHO= 45gCHO= 45g– PRO= 10gPRO= 10g– Kcals= 230Kcals= 230

• 24 oz. Gatorade24 oz. Gatorade– CHO= 35gCHO= 35g– Kcals= 130 Kcals= 130

• TOTAL:TOTAL:– CHO= 248gCHO= 248g– PRO= 65g (↑)PRO= 65g (↑)– Fat= 64.5g (↑)Fat= 64.5g (↑)– Kcals= 1822 (↑)Kcals= 1822 (↑)

FridayFridaySmall: 120 lbsSmall: 120 lbs

Pasta Bar ComboPasta Bar Combo• Penne Rigate Noodles 7 oz.Penne Rigate Noodles 7 oz.

– CHO= 49gCHO= 49g– PRO=8gPRO=8g– Fat= 2gFat= 2g– Kcals= 263Kcals= 263

• Meat SauceMeat Sauce– CHO= 22gCHO= 22g– PRO= 11gPRO= 11g– Fat= 17gFat= 17g– Kcals= 275Kcals= 275

• Breadstick (1 stick)Breadstick (1 stick)– CHO= 22.5gCHO= 22.5g– PRO= 4.2gPRO= 4.2g– Fat= 5.5gFat= 5.5g– Kcals= 152Kcals= 152

• 12 oz. Skim Milk12 oz. Skim Milk– CHO= 18gCHO= 18g– PRO= 12gPRO= 12g– Kcals= 130Kcals= 130

• TOTAL:TOTAL:– CHO= 111.5g (↓)CHO= 111.5g (↓)– PRO= 35.2g (↑)PRO= 35.2g (↑)– Fat= 24.5g (↑)Fat= 24.5g (↑)– Kcals= 820 Kcals= 820

FridayFridayMedium: 155 lbsMedium: 155 lbs

Pasta Bar ComboPasta Bar Combo• Linguine Noodles 7oz.Linguine Noodles 7oz.• Manhera Sauce 5 ozManhera Sauce 5 oz

– CHO= 16gCHO= 16g– PRO= 3gPRO= 3g– Fat= 3gFat= 3g– Kcals= 106Kcals= 106

• 2 Garlic Breadsticks2 Garlic Breadsticks– CHO= 45gCHO= 45g– PRO= 8.4gPRO= 8.4g– Fat= 11gFat= 11g– Kcals= 304Kcals= 304

• 1 Small Apple 1 Small Apple – CHO= 21gCHO= 21g– Kcals= 81Kcals= 81

• 12 oz. Skim Milk 12 oz. Skim Milk – CHO= 18gCHO= 18g– PRO= 12gPRO= 12g– Kcals= 130Kcals= 130

• TOTAL: TOTAL: – CHO= 149gCHO= 149g– PRO= 31.4gPRO= 31.4g– Fat= 20g (↓)Fat= 20g (↓)– Kcals= 911 (↓)Kcals= 911 (↓)

FridayFridayLarge: 175 lbsLarge: 175 lbs

• Cheese Lasagna Cheese Lasagna w/vegetable breadstickw/vegetable breadstick– CHO= 78gCHO= 78g– PRO= 22gPRO= 22g– Fat= 20gFat= 20g– Kcals= 575Kcals= 575

• 12 oz. Choc. Milk12 oz. Choc. Milk– CHO= 43gCHO= 43g– PRO= 12gPRO= 12g– Kcals= 225Kcals= 225

• 1 baked potato1 baked potato– CHO= 37gCHO= 37g– PRO= 4gPRO= 4g– Kcals= 161Kcals= 161

• 1 banana1 banana– CHO= 27gCHO= 27g– PRO= 1gPRO= 1g– Fat= .5gFat= .5g– Kcals= 109Kcals= 109

• TOTAL:TOTAL:– CHO= 185gCHO= 185g– PRO=39gPRO=39g– Fat= 20.5g (↓)Fat= 20.5g (↓)– Kcals= 1070 (↓)Kcals= 1070 (↓)

FridayFridayXL: 210 lbsXL: 210 lbs

• 3 Meat & Cheese Sub (1 3 Meat & Cheese Sub (1 whole sub)whole sub)– CHO= 110gCHO= 110g– PRO= 50gPRO= 50g– Fat= 52gFat= 52g– Kcals=1098Kcals=1098

• Light Mayo (2 tbsp)Light Mayo (2 tbsp)– CHO= 2gCHO= 2g– Fat= 10gFat= 10g– Kcals= 100Kcals= 100

• Green peppers (6 slices)Green peppers (6 slices)

– CHO= 3gCHO= 3g– Kcals= 10Kcals= 10

• Tomatoes (4 slices)Tomatoes (4 slices)– CHO= 2gCHO= 2g– Kcals= 12Kcals= 12

• 1 banana1 banana– CHO= 27gCHO= 27g– PRO= 1gPRO= 1g– Fat= .5gFat= .5g– Kcals= 109Kcals= 109

• Dole Cranberry Juice 15.2 ozDole Cranberry Juice 15.2 oz– CHO= 72gCHO= 72g– PRO= 2gPRO= 2g– Kcals= 300Kcals= 300

• TOTAL:TOTAL:– CHO= 216gCHO= 216g– PRO= 53 (↑)PRO= 53 (↑)– Fat= 62.5 (↑)Fat= 62.5 (↑)– Kcals= 1629 (↑)Kcals= 1629 (↑)

Friday Friday XXL: 240 lbsXXL: 240 lbs

• Turkey & Cheese Sub- 1 Whole Turkey & Cheese Sub- 1 Whole SubSub– CHO= 96gCHO= 96g– PRO= 48gPRO= 48g– Fat= 36gFat= 36g– Kcals= 1094Kcals= 1094

• Lettuce 2 oz.Lettuce 2 oz.– Kcals= 4Kcals= 4

• Tomatoes 4 slicesTomatoes 4 slices– CHO= 2gCHO= 2g– Kcals= 12Kcals= 12

• Mayo 2 tbspMayo 2 tbsp– CHO= 2gCHO= 2g– Fat= 10gFat= 10g– Kcals= 100Kcals= 100

• 24 oz. Choc. Milk24 oz. Choc. Milk– CHO= 86gCHO= 86g– PRO= 24gPRO= 24g– Kcals= 450Kcals= 450

• 1 Small Apple1 Small Apple– CHO= 21gCHO= 21g– Kcals= 81Kcals= 81

• PowerbarPowerbar– CHO= 45gCHO= 45g– PRO= 10gPRO= 10g– Kcals= 230Kcals= 230

• TOTAL:TOTAL:– CHO= 252gCHO= 252g– PRO= 82g (↑)PRO= 82g (↑)– Fat= 46gFat= 46g– Kcals= 1971 (↑)Kcals= 1971 (↑)