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!

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.

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.

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.

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!

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

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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© 2020 by Jessica Isaacs, RD