WRESTLER PRACTICE DAY MEAL PLAN

High School Boys Wrestling

8:00 AM Breakfast

Egg, Turkey Sausage & Cheese Breakfast Tortilla

• 1 tortilla

• 4 eggs

• 1 piece turkey sausage

• 1/4 cup low-fat cheese

• Veggies (onions, peppers, etc.)

• 1 cup 2% milk or 100% fruit juice

Bonus Tip:

Opt for a whole grain tortilla. Whole grains contain fiber, which helps you feel fuller longer!

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10:30 AM Snack 1

Yogurt & Fruit

• 1 cup plain Greek Yogurt

• 1 tbsp honey

• 1/2 cup of fruit

Bonus Tip:

Aim to get a protein source into both meals & snacks.

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12:30 PM Lunch

Grilled Chicken Sandwich

• 2 slices whole grain bread or bun

• 5-6 oz chicken patty

• 1 slice low fat cheese

• 2 tsp mayo, mustard, ketchup

• 2 cups veggies or salad

• Water

Bonus Tip:

Add 1 tbsp olive oil or a couple slices of avocado to this meal to boost healthy fats. Healthy fats help reduce inflammation.

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3:00 PM Snack 2 (Before Practice)

30-60 minutes before practice

• 2 graham crackers (entire sheet)

• 1 piece of fruit

• 1 stick low-fat string cheese

• Water

Bonus Tip:

Focus on carbohydrates before practice & keep fat/fiber low. Fat/fiber slow digestion and can cause stomach upset during practice.

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5:30 PM Post-workout (After Practice)

PB & Honey + Chocolate Milk

• 2 slices whole grain bread

• 1 tbsp peanut butter

• 1 tsp honey

• 1 cup (8 oz) chocolate milk

• Water

Bonus Tip:

Aim to get post-workout nutrition within 30-45 minutes after training. Don't forget to rehydrate. In-season focus on maintaining glycogen stores (stored carb in the muscles) and hydration status!

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6:30 PM Dinner

Spaghetti & Meatballs

• 1 cup cooked pasta (any type)

• 4 ounces of lean turkey or ground beef meatballs

• 1/4 cup red sauce

• 2 cups of veggies + 1 tbsp olive oil or butter

• Water

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8:30 PM

Snack 3 (Before Bed)

• Protein bar

• 1/2 cup fruit

Bonus Tip:

Choose a protein bar around 200-300 calories with at least 10-15g protein.

Top choices:

• Kind Protein Bar

• RXBar

• Larabar Protein

• Perfect Bar

• GoMacro Bar

• Clif Builder's Bar

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