Meal Plan for 12-Year-Old Athlete Olivia Bance
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
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
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
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
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
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
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
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
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
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
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
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
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
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