Meal Plan for 12-Year-Old Athlete Olivia Bance

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Sunday

Breakfast: Scrambled eggs, turkey sausage, and whole wheat toast

Snack: Greek yogurt with honey and nuts

Lunch: Turkey and cheese sandwich, carrot sticks, and a banana

Snack: Peanut butter and celery

​Dinner: Grilled steak, mashed potatoes, steamed broccoli, and mixed 

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Monday 

Breakfast: (3) Hard-boiled eggs, whole wheat toast, and orange juice

Snack: Greek yogurt with honey and granola

Lunch: Turkey and cheese sandwich on whole wheat, baby carrots, apple, and water

Snack: String cheese and almonds

​Dinner: Grilled chicken, quinoa, steamed broccoli, and mixed greens salad 

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Tuesday

Breakfast: Oatmeal with banana and peanut butter

Snack: (1) Hard-boiled egg and whole wheat crackers

Lunch: Chicken and veggie wrap, grapes, and yogurt

Snack: Hummus with cucumber and bell peppers

Dinner: Chicken, brown rice, roasted sweet potatoes, and asparagus 

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Wednesday

Breakfast: (3) Hard-boiled eggs with Greek yogurt and berries

Snack: Cottage cheese with pineapple

Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette

Snack: Trail mix (nuts, dried fruit, dark chocolate chips)

​Dinner: Beef stir-fry with brown rice and steamed vegetables

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Thursday

Breakfast: Scrambled eggs, whole wheat English muffin, and strawberries

Snack: Peanut butter and apple slices

Lunch: Turkey salad sandwich on whole wheat, cucumber slices, and grapes

Snack: Protein smoothie (milk, banana, peanut butter, cocoa powder)

​Dinner: Spaghetti with lean turkey meat sauce and side salad

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Friday

Breakfast: Greek yogurt parfait with granola and blueberries

Snack: Hard-boiled egg and whole wheat crackers

Lunch: Grilled chicken and cheese quesadilla with salsa and guacamole

Snack: Cottage cheese with almonds

​Dinner: Baked chicken, quinoa, roasted Brussels sprouts, and side salad

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Saturday

Breakfast: Whole wheat toast with avocado and egg

Snack: Cheese and grapes

Lunch: Chicken pasta salad with spinach, cherry tomatoes, and olive oil dressing

Snack: Nut butter and banana

​Dinner: Baked chicken drumsticks, roasted sweet potatoes, and green beans greens