| Timing | Meal Idea | Details |
|---|---|---|
| PRE-MEET | 1. Chicken & Rice Bowl + Fruit | Grilled chicken, white rice, steamed broccoli, and an apple. Easy to digest, energy-packed. |
| 2. Oatmeal + Nut Butter + Banana | Gluten-free oats with almond butter, banana slices, and cinnamon. Great carbs + fat balance. | |
| 3. Turkey Wrap (Gluten-Free Tortilla) + Carrot Sticks | Sliced turkey, lettuce, and hummus in a wrap. Light, protein-packed, and portable. | |
| 4. Rice Cakes + Peanut Butter + Honey | Simple, fast carbs and fuel. Add berries on top for extra antioxidants. | |
| 5. Smoothie (Banana + Berries + Spinach + Plant Milk + Protein Powder) | Hydrating, light, and packed with nutrients and carbs. | |
| DURING MEET | 1. Electrolyte Drink + Banana | Hydration + quick carbs. Coconut water or electrolyte packets in water. |
| 2. Energy Bites (Oats + Peanut Butter + Honey + Chia Seeds) | Bite-sized fuel. Make ahead and pack easily. | |
| 3. Apple Slices + Almond Butter | Light, quick energy with some fat for staying power. | |
| 4. Dried Mango or Fruit Leather + Trail Mix | Natural sugar and salts, easy to carry. Gluten/dairy-free trail mix option. | |
| 5. Rice Crackers + Turkey Jerky | Savory snack with protein and carbs, no gluten or dairy. | |
| POST-MEET | 1. Salmon or Chicken + Sweet Potato + Steamed Veggies | Replenish with lean protein and complex carbs. |
| 2. Turkey Burger (GF Bun or Lettuce Wrap) + Baked Potato Fries | Comfort food made recovery-friendly. | |
| 3. Quinoa Bowl (Black Beans, Avocado, Veggies) | High-protein plant-based recovery option. Add lime juice for flavor. | |
| 4. Stir Fry (Beef or Tofu + Rice + Veggies) | Quick to make, customizable, nutrient-rich. | |
| 5. Post-Meet Smoothie (Berries + Spinach + Plant Milk + Protein Powder + Honey) | Refreshing and easy to digest after competition. Add ice for a cool-down effect. |
đĽ PRE-MEET RECIPES
1. Chicken & Rice Bowl + Fruit
- Meal Prep: Grill or bake chicken breasts (season with salt, pepper, olive oil). Cook white rice. Steam broccoli.
- Assemble: 1 cup rice + 4 oz chicken + 1 cup steamed broccoli + 1 apple.
- Tip: Make in bulk and store in containers for grab-and-go.
2. Oatmeal + Nut Butter + Banana
- Meal Prep: Cook ½ cup gluten-free oats with water or plant milk. Stir in 1 tbsp almond or peanut butter.
- Top With: ½ sliced banana, sprinkle of cinnamon.
- Make Ahead Option: Overnight oatsâsame ingredients, mix in a jar and chill overnight.
3. Turkey Wrap (GF Tortilla) + Carrots
- Assemble: Gluten-free tortilla + 4 slices turkey + handful spinach + 1 tbsp hummus. Roll it up.
- Add: Side of carrot sticks or cucumber slices.
- Tip: Keep wraps tight by wrapping in foil for lunch bags.
4. Rice Cakes + Peanut Butter + Honey
- Assemble: 2 rice cakes + 1 tbsp peanut butter each + drizzle of honey. Add sliced strawberries or blueberries.
- Make Ahead: Prep in the morning, store in a container (donât stack to avoid sticking).
5. Pre-Meet Smoothie
- Blend: 1 banana + ½ cup berries (frozen ok) + 1 cup spinach + 1 cup almond/oat milk + 1 scoop plant protein powder.
- Optional: Add 1 tsp honey or maple syrup.
- Meal Prep: Pre-bag fruit and greens in freezer bags, just add liquid/protein and blend!
⥠DURING MEET SNACKS
1. Electrolyte Drink + Banana
- Hydration Tip: Use packets like LMNT or Liquid IV (or coconut water) + 1 banana.
- Meal Prep: Keep packets in your bag + a few bananas with your gear.
2. Energy Bites
- Mix: 1 cup GF oats + ½ cup peanut/almond butter + â cup honey + 2 tbsp chia seeds.
- Roll: Into 1-inch balls. Store in fridge or freezer.
- Meal Prep: Make 1 batch = ~12 bites. Pack 2-3 per meet.
3. Apple Slices + Almond Butter
- Meal Prep: Slice 1 apple + 2 tbsp almond butter in a small container.
- Tip: Dip apples in lemon water for 1 min to stop browning.
4. Dried Mango + Trail Mix
- Trail Mix Idea: Almonds + sunflower seeds + raisins + gluten-free pretzels.
- Meal Prep: Portion into snack bags or containers.
5. Rice Crackers + Turkey Jerky
- Meal Prep: Buy pre-packed GF rice crackers + nitrate-free turkey jerky.
- Tip: Watch for jerky with minimal sugar/sodium.
đ POST-MEET RECIPES
1. Salmon/Chicken + Sweet Potato + Veggies
- Bake: Sweet potatoes (400°F, 45 min) or microwave 8 mins.
- Grill/Bake: Salmon or chicken with olive oil, lemon, herbs.
- Veggies: Steam or stir-fry spinach or broccoli.
- Meal Prep: Make 2-3 servings at a time.
2. Turkey Burger + Baked Potato Fries
- Burger: Form patties from ground turkey, season, pan fry or bake.
- Fries: Slice potatoes, toss in olive oil + salt, bake 400°F 25 min.
- Gluten-Free: Use lettuce wraps or GF buns.
3. Quinoa Bowl
- Cook: 1 cup quinoa (makes ~3 cups cooked).
- Add: ½ cup black beans + chopped bell peppers + avocado slices.
- Flavor: Add salsa or lime juice.
- Meal Prep: Store in containers, eat cold or warm.
4. Beef/Tofu Stir Fry
- Stir Fry: Beef strips or cubed tofu in sesame oil, add broccoli, bell pepper, onion.
- Serve Over: White rice or rice noodles.
- Meal Prep: 2-3 servings in one pan.
5. Post-Meet Smoothie
- Blend: ½ cup blueberries + 1 cup spinach + 1 cup almond milk + 1 scoop protein powder + 1 tsp honey + ice.
- Tip: Great for quick recoveryâadd ½ avocado for extra recovery fats.
đ Grocery List for Meet Fueling
| Carbs (Quick Energy) | Protein (Light) | Hydration |
| Rice cakes | Greek yogurt (small cups) | Electrolyte drinks (LMNT, Nuun) |
| Bananas | Nut butter packets | Coconut water |
| Dried fruit (mango, raisins) | String cheese | Water bottles |
| Granola bars (low sugar) | Hard boiled eggs | |
| Pretzels/crackers | Turkey/Chicken wraps |
đ 2-Week Grocery List (Core Ingredients)
| Protein | Carbs | Fruits/Veggies | Fats/Others |
| Chicken breast | White rice | Apples | Nut butter (peanut/almond) |
| Turkey slices | Gluten-free oats | Bananas | Chia seeds |
| Ground turkey | GF tortillas | Spinach | Olive oil |
| Salmon fillets | Rice cakes | Broccoli | Avocados |
| Turkey jerky | Quinoa | Sweet potatoes | Hummus |
| Plant protein powder | Rice noodles (optional) | Mixed berries (frozen OK) | Coconut water |
| Eggs (optional) | Potatoes | Carrots, bell peppers | Electrolyte packets |
| Tofu (optional) | GF pretzels | Onion, garlic | Honey/maple syrup |
Links to Suggested Products.
Protein Bars (easy to eat between classes)
- Aloha Bars (plant based)
Electrolytes
- Coconut water
- Dr. Price Electrolytes Powder Packets
- LMNT electrolytes
- Expensive but clean, and one packet can be broken up into several uses since it is very dense in electrolytes.
Energy bar ideas (low in fat, for easy digestion)
Rice Cakes with honey