Performance Meals
PLAN YOUR PERFORMANCE MEAL!
You know that training hard every day is vital to your performance. And eating well every day is just as important. To build your “performance meal”, aim to include these components with each meal and snack:
-
WHOLE GRAINS
Carbohydrates provide energy for working muscles and the brain.Bread/cereal/pasta products with “whole grain” listed as the first ingredient.
-
FRUIT
Provides energy and hydration, and reduces risk of muscle damage.Fresh, canned, dried or frozen.
-
VEGETABLES
Reduce inflammation and build durability in body systems.Fresh, steamed, roasted or sauteed.
-
HYDRATING BEVERAGES
Aids in recovery, digestion and temperature regulation.Low-fat milk or drinkable yogurt, water, decaffeinated unsweetened tea and coffee.
-
PROTEIN
Promotes recovery and muscle tissue repair, fills you up and improves bone health.Cheese, yogurt, milk, poultry, fish, beef, eggs, beans, tofu.
-
HEALTHY FATS
Flavor/texture boosters that help keep you full and reduce inflammation.Full-fat dairy products, nuts and seeds, olive oil, nut butters, avocado
DON'T FORGET DAIRY
–it’s a superpower when it comes to performance! Count on dairy products like milk, cheese and yogurt to aid in fueling, hydration and recovery.
WINNING MEAL COMBOS
COMBO 1
-
Breakfast:
Whole grain oats made with milk, nuts and seeds plus berries
-
Snack
Small handful of trail mix
-
Lunch
Whole wheat wrap with chicken, veggies and beans, plus fruit and yogurt with a sprinkle of granola
-
Snack
Cheese and grapes
-
Dinner
Stir-fried veggies with shrimp served over brown rice, topped with cashews
-
Snack
Cookie and glass of milk
COMBO 2
-
Breakfast:
Veggie and egg scramble topped with cheese plus potatoes, glass of milk
-
Snack
Yogurt and berries
-
Lunch
Lentil chili topped with cottage cheese and avocado, whole grain baguette, apple slices
-
Snack
Tuna on cucumber slices
-
Dinner
Pasta with red sauce and parmesan, salmon filet and roasted veggies
-
Snack
Frozen yogurt and blueberries
COMBO 3
-
Breakfast:
Toast topped with mashed avocado and soft-cooked egg, yogurt with strawberries
-
Snack
Peanut butter and apple
-
Lunch
Tuna sandwich with veggies, bean salad and chocolate milk
-
Snack
Edamame
-
Dinner
Turkey burger on whole wheat but topped with veggies and Swiss cheese, veggie sticks and hummus
-
Snack
Instant pudding made with milk, topped with fruit
Pro-favorite
Try U.S. Speedskating athlete and 2018 Olympian Erin Jackson’s "Pro Favorite" Smoothie Recipe.
Ingredients
-
- 1 cup favorite frozen fruit(s)
- 1/2 cup kale (fresh or frozen)
- 1 cup milk
- 1/2 cup plain greek yogurt
- 2 tbsp. peanut butter
-
- 1/2 banana
- 1/4 cup oats
- 1 tbsp. flax seeds (optional)
- 1 tbsp. chia seeds (optional)
- Blend and Enjoy!

Download Performance Meals Handout
Download this single-page handout so you can print out copies, or simply view as a PDF.