🎯 Goal: Stay energized in class, avoid crashing before practice, and recover well after.
🗓️ PRACTICE TIMES:
- Monday – 2:30 PM
- Tuesday/ Thursday – 1:50 PM
- Wednesday/ Friday – 3:30 PM
🍳 BREAKFAST – “Jump Start Fuel”
When to Eat: Before 8:00 AM
Goal: Carbs + Protein = Energy + Focus for school & practice
✅ Easy Meal Ideas:
| Regular Option | GF/DF Option |
| Bagel + Peanut Butter + Banana | GF toast + Peanut Butter + Banana |
| Oatmeal + Berries + Honey | GF oats + Berries + Maple Syrup |
| Eggs + Toast + Fruit | Eggs + GF toast + Apple or Grapes |
| Smoothie (yogurt, fruit, oats) | Smoothie (almond milk, banana, berries, oats, protein) |
| Cereal + Milk + Fruit | GF Cereal + Oat or Almond Milk + Fruit |
🥪 LUNCH – “Practice Power Meal”
When to Eat:
- Monday/Tuesday: 11:00 – 12:00 PM
- Wednesday: 12:00 – 1:00 PM
Goal: Carbs + Protein + Veggies
Not too heavy — keep it light and energizing.
✅ Easy Meal Ideas:
| Regular Option | GF/DF Option |
| Turkey Sandwich + Chips + Apple | GF wrap + Turkey + Hummus + Apple |
| Chicken Burrito + Rice | Chicken + Rice Bowl (no cheese, add salsa + avocado) |
| Pasta + Meat Sauce + Side Salad | GF Pasta + Turkey Meat Sauce + Salad |
| PB&J Sandwich + Banana | GF Bread PB&J + Banana |
| Chicken Caesar Wrap + Fruit | Grilled Chicken + Quinoa Salad + Grapes |
⚡ PRE-PRACTICE SNACK
When to Eat:
- Monday: 1:30 PM
- Tuesday: 12:50 PM
- Wednesday: 2:30 PM
Goal: Quick carbs = Energy boost before practice
Light snack — easy to digest, not heavy.
✅ Easy Snack Ideas:
| Snack Idea | Notes |
| Banana + Almond Butter | Quick, portable, energy-packed |
| GF Granola Bar (e.g., KIND, RXBAR) | Choose low sugar, whole ingredients |
| Rice Cake + Peanut Butter + Honey | Simple and satisfying |
| Trail Mix (nuts + dried fruit) | Small portion (1/4 cup) |
| Apple Slices + Nut Butter | Sweet + protein combo |
| Fruit Snacks + Water | Fast carbs + hydration |
💧 HYDRATION PLAN
Goal: Hydrate steadily — don’t wait till practice to start drinking water!
| Time | What to Drink |
| Morning (before school) | 16 oz water |
| Midday (before lunch) | 8–16 oz water |
| Pre-Practice | 8 oz water or electrolyte drink |
| During Practice | Sip water throughout |
| After Practice | 16 oz water + optional electrolyte packet |
🥘 POST-PRACTICE RECOVERY SNACK (ASAP)
Eat within 30–60 min after practice for best recovery.
✅ Easy Ideas:
| Recovery Snack | GF/DF Option Included? |
| Protein Shake + Banana | Yes (use plant-based protein + almond milk) |
| Turkey Sandwich + Apple | GF bread option |
| Yogurt + Berries + Granola | DF Yogurt (coconut or almond-based) |
| Chicken + Rice Bowl | Naturally GF/DF |
| Rice Cakes + Tuna or Turkey + Fruit | Naturally GF/DF |
🛒 2-WEEK GROCERY LIST (Practice Days)
| Carbs | Protein | Fruits/Veggies | Hydration |
| GF Bread/Wraps | Chicken/Turkey | Bananas, Apples, Grapes | Water Bottle |
| Rice Cakes | Eggs | Berries, Carrots, Spinach | Electrolyte packets |
| GF Oats/Granola | Plant-based Protein | Avocados | Coconut Water (optional) |
| Rice/Quinoa | Nut Butters (PB/Almond) | Dried Fruit (for trail mix) | |
| GF Pasta | Tuna |
💪 REMINDERS FOR ATHLETES:
- Don’t skip meals — food = fuel = better practice!
- Hydration starts early — sip throughout the day.
- Recovery snack = faster gains — don’t forget it!
