3000 kcal athlete
Elevating your health, one bite at a time!
3000 kcal per day
Nutrient
Multiplying factor
Gram
Calories
Protein
1.2 - 1.7 g x kg
130 -183
520 - 735
Carbohydrates
5 - 8 g x kg
375 - 540
1500- 2160
Fat
remaining
11 - 108
105 - 980
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Monday
Health Highlights
Breakfast
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35 min
Banana
1
medium
Greek yogurt, fruit flavour, 2% M.F.
1
cup
Orange juice
1
cup
Snack 1
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5 min
Snack 2
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5 min
Lunch
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30 min
Pear
1
medium
Snack 1
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25 min
Dinner
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23 min
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45 min
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20 min
Tortilla chips
15
chip
Tuesday
Health Highlights
Breakfast
Can use plain greek yogurt in place of whey protein powder
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35 min
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5 min
Snack 1
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25 min
Partly skimmed milk, 1% M.F.
1
cup
Snack 2
Banana
1
medium
Apricot, dried
15
halves
Greek yogurt, fruit flavour, 2% M.F.
1
cup
Lunch
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40 min
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15 min
Raisins, seedless (sultana)
0.25
cup
Snack 1
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45 min
Apple juice
1
cup
Dinner
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20 min
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8 min
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40 min
Partly skimmed milk, 1% M.F.
1
cup
Wednesday
Health Highlights
Breakfast
The ingredients in this recipe were replaced, please, modify its title and instructions
35 min
Greek yogurt, fruit flavour, 2% M.F.
1
cup
Orange juice
1
cup
Snack 1
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5 min
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35 min
Snack 2
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1 h 24 min
Lunch
tacos
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45 min
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14 min
Wheat flour tortilla
3
small tortilla(s)
Snack 1
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10 min
Dinner
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15 min
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15 min
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14 min
Thursday
Health Highlights
Breakfast
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5 min
Banana
1
medium
Orange juice
1
cup
Snack 1
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0 min
Raisins, seedless (sultana)
0.25
cup
Snack 2
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5 min
Lunch
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40 min
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14 min
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20 min
Pineapple
1
cup diced
Snack 1
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25 min
Apple juice
1
cup
Dinner
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6 h 10 min
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5 min
Brown rice, medium-grain, cooked
1.50
cup
Friday
Health Highlights
Breakfast
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35 min
Orange juice
1
cup
Greek yogurt, fruit flavour, 2% M.F.
1
cup
Snack 1
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5 min
Snack 2
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10 min
Lunch
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30 min
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15 min
Snack 1
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10 min
Dinner
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20 min
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35 min
Apple juice
1
cup
Saturday
Health Highlights
Breakfast
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10 min
Whole wheat bread
2
slice
Orange juice
1
cup
Banana
1
medium
Snack 1
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10 min
Snack 2
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25 min
Apple
1
medium
Lunch
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15 min
Pita bread, whole-wheat
1
large pita
Roasted pine nut hummus, Sabra
0.50
cup
Snack 1
Apricot, dried
15
halves
Banana
1
medium
Dinner
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10 min
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15 min
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50 min
Apple juice
1
cup
Sunday
Health Highlights
Breakfast
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12 min
Orange juice
1
cup
Banana
1
medium
Snack 1
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25 min
Greek yogurt, fruit flavour, 2% M.F.
1
cup
Snack 2
Peach
1
medium
Lunch
cook noodles plain according to package directions (or use other desired noodle)
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20 min
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45 min
Ramen noodle, dry
1
individual package
Snack 1
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5 min
Dinner
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23 min
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40 min
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30 min
Eleanor Baker MS, RDN, LDN
Registered and Licensed Dietitian/Nutritionist
http://elevatednutritionandwellness.com
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Elevating your health, one bite at a time!
