Download Complex Carbohydrates

Name: _____________________________________________________________
Date: ______________
After reading the meal plan do you think you eat properly? Circle:
YES
NO
Period: ___________
Name: ___________________________________
Date: ___________ Period: ___________
Creating a nutritional daily meal plan has many benefits and is often overlooked when trying to reach athletic
goals. With using the example provided, you will create your own daily meal plan so you can reach your
highest potential. Please answer the following questions first to help you create the best plan.
MEAL PLANNING: Now, let’s figure out when you need to eat.
When do you typically wake up? ____________ What time do you eat lunch? ____________
Now, pick an ideal time for you to eat breakfast, this will be your Meal 1.
Meal 1:Time_______
Next, calculate from your start time every 2.5-3 hours between (this will vary between each
individual, so create what works best for you).
Meal 2:Time_______
Period:_______
Meal 3:Time_______
Period:_______
Meal 4:Time_______
Period:_______
Meal 5:Time_______
Practice/Game: _______
Meal 6:Time_______
Practice/Game:_______
Meal 7:Time_______ (OPTIONAL)
What periods are you in when you need to refuel?
_____________________________________________________________________________
How can you get the fuel you need?
_____________________________________________________________________________
_____________________________________________________________________________
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What changes are you willing to make to reach your highest potential?
_____________________________________________________________________________
_____________________________________________________________________________
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The energy or calories in the food we eat comes from three macronutrients: proteins, fats, and
carbohydrates. Macro means large, and these nutrients are needed in large quantities to
sustain our growth, metabolism, and other bodily functions. Understanding each
macronutrient is important and making sure you are balancing your meals with them. Next,
you will create lists of each macronutrient that you enjoy eating. This will help you later, when
you create your actual meal plan.
Complex Carbohydrates:
Describe what complex carbohydrates do for your body.
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List your favorite complex carbohydrates:
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Simple Carbohydrates:
Describe what simple carbohydrates do for your body.
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List your favorite simple carbohydrates:
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Proteins:
Describe what proteins do for your body.
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List your favorite proteins:
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Fats:
Describe what fats do for your body.
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List your favorite (healthy) fats:
*Dairy is considered a fat!
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Now let’s create a 1 day meal plan that would be realistic to follow during a school day.
Important things to consider: Allow 2-3 fat servings per day, you need protein and carbohydrates in every meal.
Also, remember to consider transferring, preparing, and storing foods while at school.
Meal 1: Protein, Complex, Simple (fruit)
Meal 5: Protein, Complex, Fat
Meal 2: Protein, Complex, Fat
Meal 6: Protein, Complex, Simple (vegetable),
Fat
Meal 3: Protein, Complex, Simple (fruit)
(vegetable)
Meal 7: OPTIONAL Protein, Complex, Simple
Meal 4: Protein, Complex, Simple (vegetable)
*Dairy is considered a fat
You need to incorporate all your appropriate macronutrients (complex carbs, simple carbs,
fats, protein). DO NOT COPY FRONT PAGE, use the table I’ve listed for you above.
Meal 1: ______________________________________________________________________
_____________________________________________________________________________
Meal 2: ______________________________________________________________________
_____________________________________________________________________________
Meal 3: ______________________________________________________________________
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Meal 4: ______________________________________________________________________
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Meal 5: ______________________________________________________________________
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Meal 6: ______________________________________________________________________
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Meal 7: (Optional)______________________________________________________________
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Fist
1 Cup
Rice, Pasta, Fruit,
Vegetable, Meat
Palm
4-5 ounces
Meat, Fish, Poultry
Handful
2-3 ounces
Nuts, Raisins
2 Handfuls
4-6 ounces
Chips, Popcorn,
Pretzels
Thumb
1 tablespoon
1-2 ounces
Peanut Butter, Hard
Cheese
Thumb Tip
1 teaspoon
Cooking oil,
mayonnaise, butter,
sugar