*Serving sizes based on GTP Food List found under the Meal Plan section at GTPnutrition.com. Please consult a

nutritionist/physician before beginning this or any new diet/exercise program. All rights reserved to EB at Game Time Performance Nutrition.

Daily Averages Calories: 3500 Carbs: 415 g (47%) Protein: 232 g (26%) Fat: 102 g (26%)

Starches (Carbs) 4

Protein 2

Fats

Dairy 1

Fruits 2

Vegetables 1

Whole wheat bagel 2 eggs cooked with veggies

1 slice lowfat cheese Fruit cup

2 cups whole grain cereal 1 cup lowfat milk

1 banana 1 tbsp peanut butter

Meal Averages: 780 Calories, 97g Carb, 62g Protein, 16g Fat

Starches (Carbs) 2

Protein 1

Fats 1

Dairy

Fruits 1

Vegetables

Cliff bar 1 piece whole fruit

1 oz almonds (~ cup)

Trail mix with 1 cup granola/cereal and cup dried fruit and cup nuts

Meal Averages: 414 Calories, 45g Carb, 27g Protein, 14g Fat

Starches (Carbs) 2

Protein 2

Fats 1

Dairy 1

Fruits 1

Vegetables 2

Sports Drink 2

6 oz lean meat + 1 oz lowfat cheese on whole wheat wrap 1 tbsp light mayo + veggies

1 whole fruit 20 oz Gatorade

6 oz grilled chicken on Whole wheat bun with 1 slice lowfat cheese Side salad with light

vinaigrette dressing + fruit 20 oz Gatorade

Meal Averages: 775 Calories, 95g Carb, 56g Protein, 19g Fat

Starches (Carbs) 2

Protein

Fats 2

Dairy

Fruits 2

Vegetables

Peanut butter and jelly sandwich (2 slices wheat

bread, 2 tbsp PB, 2 tbsp jam)

20 whole grain crackers 2 oz lowfat cheese 2 cups grapes

Meal Averages: 425 Calories, 60g Carb, 6g Protein, 18g Fat

Starches (Carbs) 4

Protein 2

Fats 2

Dairy

Fruits

Vegetables 2

6 oz lean grilled meat/fish 2 cups cooked vegetables

(cooked in olive oil) 2 cups brown rice/pasta

6 oz lean turkey burger Whole wheat bun

1 baked potato with butter 2 cups salad greens with lowfat vinaigrette dressing

Meal Averages: 770 Calories, 75g Carb, 54g Protein, 28g Fat

Starches (Carbs) 2

Protein 1

Fats

Dairy

Fruits 1

Vegetables

1.5 cups whole grain cereal 1 cup lowfat milk banana sliced

Lowfat Greek yogurt cup granola cup berries

Meal Averages: 415 Calories, 45g Carb, 27g Protein, 14g Fat

3500 Calorie Meal Plan