Sample of Daily Nutrition with Bell Schedule


MONDAY / TUESDAY (Practice Days)

  • 7:30 AM: Overnight oats (GF oats + almond milk + berries + honey) OR scrambled eggs + toast (GF option).
  • 10:00 AM Snack: Banana + peanut butter OR granola bar (check GF/DF label).
  • 12:00 PM Lunch: Chicken or bean burrito bowl (rice, beans, veggies, salsa) OR turkey sandwich (GF bread).
  • 1:00-1:30 PM: Start sipping water/electrolytes (aim 16-24 oz).
  • 3:30 PM Post-Practice: Protein smoothie (almond milk + banana + protein powder) OR tuna + crackers.
  • Dinner: Grilled chicken + sweet potato + broccoli OR spaghetti (GF pasta) + meatballs.

WEDNESDAY / FRIDAY (Pre-Meet)

  • Morning: Same as Mon/Tues.
  • Snack: Apple + almonds OR energy bites (recipe below).
  • Lunch: Rice + chicken/veggie stir fry OR turkey + quinoa salad.
  • Hydrate: Keep sipping water + electrolytes!
  • Dinner: Salmon + rice + spinach OR baked potatoes + beans.
  • Night Snack: Rice cake + almond butter.

THURSDAY (Dual Meet)

  • Breakfast: Smoothie (banana + berries + spinach + protein) OR toast + egg.
  • Mid-Morning Snack: Oat bar OR fruit + nuts.
  • Lunch: Pasta salad (GF pasta + chicken + veggies) OR rice + grilled tofu.
  • Pre-Meet Snack (1 hr before): Applesauce pouch OR pretzels + hummus.
  • Post-Race: Chocolate almond milk OR smoothie + banana.
  • Dinner: Celebrate with your fav protein + carbs combo!

SATURDAY (Invitational)

  • 2 hrs before race: Toast + PB + banana OR oatmeal.
  • 30-60 mins before: Small snack (fruit or bar).
  • Post-Race: Smoothie or chocolate milk.
  • Lunch/Dinner: Lean protein + rice/potatoes + veggies.

Hydration Hacks 🚰

  • Start your day with water.
  • Sip all day, aim for 60-80 oz.
  • Add electrolytes (look for low-sugar!) during/after practice or meets.
  • Coconut water = great natural option.

What to Avoid the Night Before a Meet:

  • High-fat, high-fiber meals: Heavy, rich meals can make you feel sluggish or cause stomach issues.
  • Sugary foods or too much sugar: Avoid overly sweet desserts, sugary snacks, or too many high-sugar drinks as these can cause energy crashes or bloating.
  • Caffeine : This can interfere with your sleep quality and hydration.

Final Tips:

  • Don’t skip meals! Your body needs fuel.
  • Try foods before race day – no surprises!
  • Sleep = fuel too. Aim for 8 hrs.
  • Pack snacks in your bag!

Week 2 Calendar: Switch It Up!

(Mix and match from Week 1 or try these new ideas)

  • Breakfast Options: Breakfast tacos (egg + beans + salsa, GF tortilla), Yogurt parfait (dairy-free yogurt + fruit + granola).
  • Lunch Ideas: Chicken wraps (lettuce wraps if GF) or baked potato bar (add beans, salsa, chicken).
  • Snack Ideas: Trail mix, hummus + carrots, protein muffins (recipe below).
  • Dinner Options: Stir fry (rice + veggies + beef/chicken), Tacos (GF shells + meat/beans + toppings).

Recipes

1. Energy Bites:

  • 1 cup oats (GF), ½ cup peanut butter, 2 tbsp honey, ¼ cup chocolate chips (dairy-free). Mix, roll into balls, chill.

2. Protein Muffins:

  • 2 ripe bananas, 2 eggs, 1 cup oat flour (GF), ½ cup almond butter, ¼ cup maple syrup. Bake at 350°F for 20 min.

3. Smoothie Idea:

  • 1 banana, ½ cup berries, 1 scoop protein, almond milk, spinach. Blend and go!

Grocery List (2 Weeks)

Proteins: Chicken, eggs, tuna, salmon, turkey, beans, tofu

Carbs: GF oats, rice, GF pasta, sweet potatoes, bananas, apples, berries 

Healthy Fats: Peanut/almond butter, nuts, seeds, olive oil

Veggies: Spinach, broccoli, carrots, peppers, lettuce

Extras: Almond milk, DF yogurt, protein powder, GF bread/tortillas, hummus