3000 Calorie Athletic Diet

Information for Active People

3000 Calorie Athletic Diet

Sample 3000 Calorie Intake: This level of food intake is sufficient to meet the energy and carbohydrate needs of a moderately active athlete weighing about 170 pounds

Breakfast
Orange Juice (1 Cup)
Strawberries (1 Cup)
Whole Wheat Total (1 Cup)
Almond Milk (1 Cup)
Roll (1 Roll)
Margarine (1 tsp)
Jam-strawberry (1 tbsp)
Breakfast Subtotals (18% of total kcal)

Mid-AM Snack
Bagel, plain (1 bagel)
Margarine (1 tsp)
Jams and Preserves (1 tbsp)
Gatorade (16 ounces)
Mid-AM Snack Subtotals (11% of Total kcal)

Lunch
Turkey -for sandwich (2 slices)
Bread-for sandwich (2 slices)
Lettuce-for sandwich (1 leaf)
Mayonnaise-for sandwich (1 tbsp)
Cranberry juice (1 cup)
Apple (1 medium apple)
Potato Salad (1/3 cup)
Lunch Subtotals (25 % of Total Calories)

Mid-PM Snack
Pretzels (3 Dutch Type)
Gatorade (16 Ounces)
Grapes (1/2 cup)
Mid-PM snack Subtotals (13 % of Total Calories)

Dinner
Chicken Chow Mein (1.5 Cups)
Rice, white (1 cup)
Tea (6 oz)
Orange (1 orange)
Dinner Subtotals (21% of Total Calories)

Evening Snack
Banana (1 banana)
Cheese, cheddar (2 oz)
Graham Crackers (2 full squares )
Gatorade ( 8 ounces)
Evening Snack Subtotals (13% of Total Calories)