🎯 Goal: Maintain steady energy during school, fuel up after lunch, and perform at your best after school (around 3–4 PM).
⏰ Morning – Breakfast (Fuel for the Day)
Eat by: 7:00–7:30 AM
Purpose: Start the day with energy — carbs + protein combo
| Meal Ideas | Notes |
| Oatmeal + Almond Butter + Banana | ½–1 cup oats, drizzle of maple syrup or honey, ½ banana sliced |
| Eggs + GF Toast + Fruit | Scrambled eggs + gluten-free toast + apple slices or berries |
| Smoothie (Banana + Berries + Plant Milk) | Add nut butter or plant protein powder for staying power |
| Overnight Oats (prep night before) | Oats + chia seeds + plant milk + berries in a jar — grab and go |
Hydration: 16 oz water + pinch of sea salt or electrolyte drink (optional)
🕙 Mid-Morning Snack (Optional)
Eat around: 10:00 AM
| Snack Ideas | Notes |
| Rice cake + almond butter | Light + energy boost |
| GF Granola bar (low sugar) | Portable and balanced |
| Banana or apple | Natural sugar for energy |
| Handful of almonds or trail mix | Keep it light, avoid too much fat |
🕛 Lunch – Light + Balanced
Eat by: 11:30 AM–12:30 PM (depending on school schedule)
Goal: Fuel for your meet, not feel sluggish. Stick with carbs + lean protein + fruit/veggies.
| Meal Ideas | Prep Tip |
| Turkey Wrap (GF tortilla) + Fruit | Add spinach, hummus, side of grapes or apple slices |
| Chicken + Rice Bowl + Veggies | Easy meal-prep; light seasoning |
| Quinoa Salad + Chicken or Beans | Add olive oil, lemon, cucumbers |
| GF Pasta + Veggies + Grilled Chicken | Make night before; eat cold or warm |
| Smoothie + Rice Cakes (if appetite is low) | Blend with banana, berries, plant milk, and protein |
Hydration: 16 oz water at lunch — keep sipping throughout the afternoon.
🏃♀️ Pre-Meet Snack (Right After School – 1 hour before race)**
Eat around: 2:30 PM – light carbs, low fat, low fiber
Purpose: Quick energy, avoid feeling heavy.
| Snack Options | Notes |
| Rice cakes + honey or almond butter | Fast energy, easy digestion |
| Banana + small handful of almonds | Carbs + fat for staying power |
| GF Granola bar + water | Keep it light! |
| Applesauce pouch + GF pretzels | Easy carb source |
| Dried mango + pumpkin seeds | Natural sugar + protein/fat |
Hydration: Sip water or electrolyte drink (8–12 oz) + small pinch of salt for hydration.
🔥 Between Races Snacks (If Multiple Events)
Quick energy bites for mid-meet:
| Snack Ideas | When to Eat |
| Dried fruit + nuts | 1 hour before next event |
| Rice cake + honey | 30–45 min before event |
| Applesauce pouch | 30 min before event |
| Coconut water + GF pretzels | After first race, rehydrate + carb up |
| Energy bite (oats + honey + PB) | Light, portable, great between races |
🏁 After Final Event – Recovery Snack
Eat within 30–60 min post-race
| Snack Ideas | Why It Helps |
| Smoothie (Protein + Fruit + Plant Milk) | Rebuild muscles + antioxidants for recovery |
| Turkey Wrap or Rice Bowl | Carbs + protein to refuel glycogen stores |
| GF Granola Bar + Fruit + Water | Light but effective if eating dinner soon after |
🛒 Grocery List for DUAL MEET PREP
| Carbs | Protein | Fruits/Veggies | Hydration |
| Rice cakes | Turkey slices | Bananas | Water bottle (refillable) |
| GF granola bars | Grilled chicken | Apples | Electrolyte packets |
| GF pretzels | Plant protein powder | Berries (fresh/frozen) | Coconut water (optional) |
| Oats (overnight oats) | Almond/peanut butter | Dried mango/dates | |
| Quinoa or rice | Hummus | Spinach or salad mix |
🔑 Tips for Dual Meet Day
- 🕗 Fuel early. Snack light after lunch to avoid racing on a full stomach.
- 💧 Hydrate Friday night + meet day – aim for clear pee by meet time!
- 🍽️ Don’t try new snacks on meet day – stick with what works.
- 🥶 Use an insulated lunch bag or cooler for fresh, chilled food.
- 📦 Pack night before = no stress, better prep!