Meal
Plan Summary Report for:

Volleyball
Athlete

Comments and Recommendations:

All day play at a tournament.
Breakfast begins at a hotel continental breakfast. Supplement with packed
foods. Lunch is prepared for any extended break. Drink lots. Add performance
drink and food as needed.

Meal
Plan - Day 5, Week 2

Breakfast

Daily PCF Ratio: 22-63-16

Food Name:                                                  100%
WHOLE WHEAT BAGEL

Brand:                                                           Pepperidge
Farm

Actual Serving:                                              1
bagel

Food Name:                                                  PEANUT
BUTTER SPREAD, NATURAL

Brand:                                                           Skippy

Actual Serving:                                              1
tbsp

Food Name:                                                  MILK,
COW'S, NONFAT (SKIM)

Actual Serving:                                              1
cup

Food Name:                                                  WHEY
PROTEIN

Brand:                                                           EAS

Actual Serving:                                              1/2
scoop

Food Name:                                                  APPLE
W/SKIN, RAW

Actual Serving:                                              1
medium

Food Name:                                                  HONEY

Brand:                                                           Sue
Bee

Actual Serving:                                              1
tbsp

Snacks
During Play

Daily PCF Ratio: 11-87-2

Food Name:                                                  GOLEAN
CEREAL, RTE

Brand:                                                           Kashi

Actual Serving:                                              1
cup

Food Name:                                                  RAISIN,
GOLDEN SEEDLESS

Actual Serving:                                              1/2
cup

Food Name:                                                  ENDURANCE
SPORT DRINK MIX

Brand:                                                           PowerBar

Actual Serving:                                              1
serving

Food Name:                                                  BANANA,
RAW

Actual Serving:                                              1
medium

Lunch
During any Extended Break

Daily PCF Ratio: 19-58-23

Food Name:                                                  CHICKEN
BREAST, CHUNK, CANNED

Brand:                                                           Swanson

Actual Serving:                                              2
oz

Food Name:                                                  TORTILLA,
FLOUR, LOWFAT

Brand:                                                           La
Tortilla Factory

Actual Serving:                                              2
servings

Food Name:                                                  CARROT,
BABY, RAW

Actual Serving:                                              20
medium

Food Name:                                                  TOMATO,
RED, RIPE, RAW

Actual Serving:                                              1
plum-tomato

Food Name:                                                  PEANUT,
RAW

Actual Serving:                                              1
oz

Post-Play
Snack Immediately After Cessation of Play

Daily PCF Ratio: 14-86-0

Food Name:                                                  RECOVERY
DRINK, FRENCH VANILLA

Brand:                                                           Clif
Shot

Actual Serving:                                              1
scoop

Dinner
at Fazoli’s

Daily PCF Ratio: 17-69-15

Food Name:                                                  SPAGHETTI
W/MEAT SAUCE

Brand:                                                           Fazoli's

Actual Serving:                                              1
serving

Food Name:                                                  CAESAR
SIDE SALAD

Brand:                                                           Fazoli's

Actual Serving:                                              1
salad

Evening
Snack

Daily PCF Ratio: 31-67-2

Food Name:                                                  CRACKERBREAD,
7 GRAIN CRISP'N LIGHT

Brand:                                                           Wasa

Actual Serving:                                              6
slices

Food Name:                                                  CHEDDAR
OR AMERICAN CHEESE, NONFAT

Actual Serving:                                              3
cubic-inchs

Total
Daily Nutrient Intake - All Foods

Energy
(kcal):                                              2624.63

Protein
(g):                                                    126.24

Carbohydrate,
by difference (g):                     492.41

Fiber,
total dietary (g):                                     66.43

Total
lipid (fat) (g):                                           38.67

Fatty
acids, saturated (g):                                   9.08

Sodium,
Na (mg):                                        4214.50

Comments and Recommendations: