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Nutrition

Nutrition

Here is a good sample diet for a wrestler who is in season or working out intensely

 

Breakfast

Lunch

Dinner

Sunday

1 cup fruit juice

2 cups bran cereal

2 cups milk – whole

Fruit--orange, banana, pear, apple, grapefruit, peach, or melon

1 grilled cheese sandwich

Fruit -- apple, orange, pear

1 cup milk -- whole

4 cups spaghetti

12oz. meatless sauce

4 medium slices bread

2 tsp. margarine

12oz. whole milk or

Juice (choice)

Monday

1 12oz. orange juice

2 soft-boiled eggs

2 slices whole wheat toast

2 tsp. margarine

12oz. whole milk or

Juice (choice)

6oz. lean hamburger

1 sliced tomato

12oz. whole milk

2 apples

½ chicken breast (baked)

¾ cup of rice

5-6 brussel sprouts

small salad

1 small piece gingerbread

Tuesday

½ cup orange juice

1 soft-boiled egg

1 slice whole wheat toast

2 tsp. margarine

4-6 oz. skim milk or juice

3 oz. hamburger

2 tbsp. ketchup

1 tomato

4-6 oz. skim milk or juice

1 cup macaroni and cheese

4 asparagus spears

1 tomato

1 cup skim milk

Wednesday

½ cup juice

¾ cup bran cereal

½ cup skim milk

1 orange

½ cup low fat cottage cheese

½ cup cantaloupe

½ cup strawberries

small lettuce salad

5oz. steak (broiled)

1 whole baked potato

1 Tbsp. diet margarine

½ cup vegetable (your choice)

small bowl of spinach (mixed with other vegetable)

Thursday

½ cup juice

¾ cup bran cereal

½ cup skim milk

Fruit -- orange or apple

2 eggs

2 slices wheat bread

2 tsp. diet margarine

½ cup skim milk

3 oz. baked chicken breast

1 potato

1 cup vegetable (your choice)

½ cup skim milk

Friday

½ cup orange juice

1 soft-boiled egg

1 slice whole wheat toast

1 tsp. diet margarine

4-6 oz. skim milk

small tuna fish sandwich

lettuce salad

2 tomatoes slices

½ cup skim milk

1 whole peach

6 oz. fish broiled (any type)

white rice or brown rice

1 Tbsp. diet margarine

1 orange

½ cup skim milk

Saturday

½ cup fruit juice

¾ cup bran cereal

½ cup skim milk

Fruit--orange, banana, pear, apple, grapefruit, peach, or melon

 

1 grilled cheese sandwich

Fruit--orange, apple, pear

½ cup skim milk

2 cups spaghetti

6 oz. meatless sauce

2 medium slices bread

1 Tbsp. diet margarine