Weekend Eats

Chipotl
e

Burrito bowl + double protein + brown

rice + black beans + lettuce+ salsa +
corn + cheese OR sour cream

Blaze

Red sauce + double protein + vegetables

+ mozzarella

Subway

Whole grain bread or honey oat bread +

protein + vegetables + cheese OR sauce
+ baked chips

Chick
Fil A

2 grilled chicken sandwiches or grilled

chicken wrap or grilled nuggets + super
food side, side salad, parfait, soup, or fruit
cup

BarBici

Sandwich or salad + protein + vegetables

Choose chicken, shrimp, or steak for your
protein
Choose artichokes, white beans, arugula,
red peppers, red onions or herb mix for
your vegetable

Choose water for a beverage

Try not to snack on appetizers
Take half your meal home, restaurants tend
to give huge portions
Looked for words like :grilled, charred,
boiled, sauted, baked, braised

Pikachu is going to
eat 3 meals and 2
snacks this
weekend, ARE YOU?

Gotta eat em all!

Nutrition on the
Weekend
Skipping meals can slow

Irish
eat
often.

Carry
snacks
with
you.
Make
smart
choices
.
Plan
ahead.

down your metabolism.

Try to eat every 3 hours.
Stay consistent with your
nutrition intake.

Always have snacks with

you.
Beef jerky, trail mix, apples,
protein bars, apple sauce,
and hummus with pretzels
are easy snack options.
While dining out, you can
still make good nutrition
choices.
Most restaurants have their
nutritional information
online.
Look up meals that will help
you reach your goals prior to
dining out.
Plan your meals and snacks
around your weekend plans.
Go grocery shopping on the
weekends to plan ahead for
the week.
Stop by the lounge to grab
snacks for the weekend.

Irish eat often.

Try to eat every three hours.

Aim for 3 meals and 2-3 snacks per day.

Rest and recovery.

Aim for 8 hours of sleep a night for proper

recovery and hormone balance.

Include lean protein.

Less legs = more lean.

Lean protein incudes fish, chicken, turkey, and
lean cuts of red meat.

Start with a consistent

breakfast.

Fuel your day with a balanced breakfast of

color + protein + carbohydrate.
Consistency is key, try to eat breakfast at the
same time each day to maximize your bodys
efficiency.

Hydrate.

Drink water throughout the day and include

the Right Stuff when exercising.
Aim for half your body weight in ounces of
water per day.

Eating in the Dorm

Breakf
ast
1 cup oatmeal
+ banana +
turkey sausage

Microwave eggs
+ 2 pieces of
bread or
English muffin
+ cheese +
Greek yogurt

cup cereal +
cup milk +
yogurt + fresh
fruit

Lunch
Baked potato +
1 cup frozen
broccoli +
cheese + deli
sandwich

Tuna sandwich
+ 2 cups salad
+ apple

1 chicken
breast + whole
wheat wrap +
vegetables +
yogurt

Dinner
2 frozen
chicken breasts
+ 2 cups mixed
frozen
vegetables + 1
cup microwave
rice
Deli turkey +
whole wheat
wrap +
vegetables +
microwave
pasta + orange

2 frozen
chicken breast
+ BBQ sauce +
bun + frozen
green beans +
apple

Lean
Protein

Grocery List
Whole
Grains

Fruit

Vegetabl
es

Healthy
Fats

Quinoa

Strawberrie
s

Summer
Squash

Extra-virgin
olive oil

Chicken

Brown Rice

Blueberries

Zucchini

Extra-virgin
coconut oil

Lean Cuts
of Beef

Whole
Wheat
Pasta

Blackberrie
s

Peppers

Butter
(grass fed
or organic)

Salmon

Whole
Wheat
Bread

Cherries

Broccoli

Avocado

Tilapia

Whole
Wheat
Wrap

Raspberries

Cauliflower

Walnuts

Cod

Whole
Grain
Cereal

Pineapple

Brussels
Sprouts

Almonds

Shrimp

Oatmeal

Mango

Spinach

Cashews

Milk

Granola
Bars

Apples

Kale

Hazelnuts

Yogurt

Whole
Wheat
Crackers

Bananas

Onion

Peanuts

Whey
Protein

Popcorn

Grapes

Green
Beans

Flax Seed

Beans

Rice Cakes

Peaches

Sweet
Potato

Peanut
Butter

Lentils

Pretzels

Orange s

Corn

Nut Butters

Eggs

Local grocery stores: Walmart, Meijer, Fresh Thyme,

Matins Super Markets, Super Target, Sams Club,

Nutrition on
the
Weekend

Irish Recovery

When?

Within 30 minutes of finishing

practice/game

Plan Ahead
Plan your meals and
snacks around your
weekend activities.

What?
Protein + carbohydrate

Be Prepared
Have snacks with you in
your bag.
Know what restaurants
or fast food is near you
to make the best
choice.

Pack Your Meals

Use zip locks or Tupper
wear containers to have
food ready at all times.

Why?

Protein rebuilds and repairs muscles

and carbohydrates restore energy

What does recovery look

like?
Chocolate milk, protein shake, peanut
butter and jelly + milk, apple + beef
jerky

Nutrition Timing for

Lunch:
Every
turkey Day
Snack:
Tuna
sandwich
on whole
wheat
bread

Breakfast:
2 eggs
with
oatmeal
topped
with apple
slices

sandwich
with celery
baked
chips, and
grapes

Bed time
snack:
protein
shake with
a banana

Snack:
Yogurt with
strawberrie
s and
granola

Training
table:
brown rice,
chicken,
vegetables,
yogurt
parfait with
fruit

On the Go Snack Ideas

Hummus + pretzels or carrots

Fresh fruit: orange, apple, banana +
milk
PB&J sandwich + carrots + ranch
Protein shake or smoothie + apple
sauce
Trail mix + hard boiled egg

Irish Recovery
When?

Within 30 minutes of finishing practice/game

What?

Carbohydrate + 20 grams of protein

Why?

Protein rebuilds and repairs muscles and carbohydrates restore

energy

What
does
recovery
look
like?
Chocolate milk, protein shake, peanut butter and jelly + milk,
apple + beef jerky

Irish eat often.

Try to eat every three hours.

Rest and recovery.

8 hours of sleep a night is key for proper

recovery.

Include lean protein.

Lean protein incudes fish, chicken, turkey, and

lean cuts of red meat.
Lean protein helps with muscle building and
repair.

Start with a consistent

breakfast.

Consistency is key, try to eat breakfast at the

same time each day to maximize your bodys
efficiency.

Hydrate.

Drink water throughout the day and include

Gatorade while exercising.
Aim for half your body weight in ounces of
water per day.

Keep water
with you to
stay hydrated
throughout
the day.

Make sure
you eat
carbohydrate
s before a
game or
practice.

Aim to get a
color,
carbohydrate,
and protein
on your plate
at each meal.
A color is a
fruit or
vegetable.
Eating
breakfast at
the same
time everyday
to maximize
your bodys
efficiency.

A protein and
carbohydrate
should be
eaten after a
game or
practice for
recovery.

One change
can turn into
a sustainable
healthy habit.

Consisten
cy is Key

Choose 20
grams of lean
protein after
practice or
game for
recovery.