The Golden Food Options are designed for athletes and active individuals who want to maximize their performance through a healthy balanced diet.
Food Groups:
Carbohydrate: 45-
Protein: 10-
Fat: 25-
Vitamins: found in food options
Minerals: found in food options
Gold Option 1:
Breakfast:
A. Protein Shake: Strawberry + banana + Orange Juice + tofu + flaxseed grounded
B. 1 glass of Orange juice, Oat meal w/ soy milk and flaxseed grounded + fruit
C. 1 glass of Orange juice, 1 egg boiled or poached, 2 toasts w/Jam, a glass of milk or soy + 1 fruit
Snack: Granola bar, 1 fruit (orange or apple or a small cookie)
Lunch:
A. Turkey Sandwich + Cup of Lentil Soup + broccoli + yogurt (soy yogurt)
Carbohydrate: Whole wheat bread
Protein: Turkey, chicken, meat, Tofu,
Fat: Cheese + yogurt
Vitamins: Tomato and lettuce
Minerals: Lentil and Broccoli
Snack: Granola bar, 1 bowl of fruit
Dinner:
Salad + Rice + chicken + Sweet potato + broccoli + Ice cream
Carbohydrate: Pasta Or Rice Or sweep potato Or yams,
Protein: chicken, meet, Soy Milk, Tofu,
Fat: Chicken, meat, Soy, Tofu, Ice Cream (Small portion)
Vitamins and Minerals: Sweet Potato and Broccoli Or cauliflower
Gold Option 2:
Breakfast:
A. Cantaloupe, 1 egg boiled or poached, 2 toasts w/Jam, a glass of milk or soy milk+1 fruit
B. 1/2 glass of Orange juice, Bowl of Cereal milk or soy milk + fruit
Snack: Granola bar, 1 fruit (orange or apple) (or a small cookie)
Lunch:
A. Turkey Sandwich + Cup of Lentil Soup + broccoli + yogurt (soil yogurt)
Carbohydrate: Whole wheat bread
Protein: Turkey, chicken, meet, Soy, Tofu,
Fat: Cheese + yogurt
Vitamins and Minerals: Tomato, lettuce Lentil and Broccoli
B. Bagel with egg + Cup of Lentil Soup + broccoli + yogurt (soy yogurt)
Snack: Granola bar, 1 fruit (orange or apple)
Dinner:
Carbohydrate: Pasta Or Rice Or sweep potato Or yams,
Protein: Chicken, meet, Soy Tofu,
Fat: Chicken
Vitamins: Sweet Potato
Minerals: Sweet Potatoes and Broccoli Or cauliflower
Created By: Joaquim Cruz, Reviewed by: Peter S. Gottwald, Jr.