Athlete Meal Plans

A basketball player’s diet should consist of three meals and three snacks — mid-morning, postworkout and before bed — per day. Breakfast is a must as it truly is the most important meal of the day. When picking your foods, choose those that limit your intake of saturated fat, sugar and sodium. Healthful options include fish, chicken or lean red meat for protein; oatmeal, brown rice, sweet potatoes, beans, fruits and other vegetables for carbohydrates; and fats from fish, nuts and peanut butter. Please note, the actual amount of food/ calories that is necessary depends on the player. The Academy of Nutrition and Dietetics advises that a small high school female player might need around 2,000 calories a day, while a much taller male professional player could need up to 6,000 to 7,000 calories a day. Generally speaking, if you train 90 minutes a day and you’re male, eat at least 23 calories per pound of body weight per day. Females who train the same amount of time need about 20 to 23 calories per pound per day.

Breakfast: 3-4 egg whites scrambled with spinach top with salsa and 3 slices of bacon, milk and 16oz of water

Snack 1: Apple Slices with Peanut or Almond Butter – 16 oz. of water

Lunch: 1-2 Turkey Sandwiches on Whole Wheat Bread w/ Lettuce and Tomato, 1 orange, milk and 16oz. of water

Snack 2: Protein Bar w/ milk or Protein Shake mixed with Milk

Dinner: 2 Grilled chicken breasts with a large sweet potato and steamed vegetables and 160z. of water

Snack 3: Protein shake or yogurt and granola bar or peanut butter and celery and 16oz. water *Sample for a 6’1” male basketball player with an average metabolism

A basketball player’s diet should consist of three meals and three snacks — mid-morning, postworkout and before bed — per day. Breakfast is a must as it truly is the most important meal of the day. When picking your foods, choose those that limit your intake of saturated fat, sugar and sodium. Healthful options include fish, chicken or lean red meat for protein; oatmeal, brown rice, sweet potatoes, beans, fruits and other vegetables for carbohydrates; and fats from fish, nuts and peanut butter. Please note, the actual amount of food/ calories that is necessary depends on the player. The Academy of Nutrition and Dietetics advises that a small high school female player might need around 2,000 calories a day, while a much taller male professional player could need up to 6,000 to 7,000 calories a day. Generally speaking, if you train 90 minutes a day and you’re male, eat at least 23 calories per pound of body weight per day. Females who train the same amount of time need about 20 to 23 calories per pound per day.

Breakfast: 3-4 egg whites scrambled with spinach top with salsa and 3 slices of bacon, milk and 16oz of water

Snack 1: Apple Slices with Peanut or Almond Butter – 16 oz. of water

Lunch: 1-2 Turkey Sandwiches on Whole Wheat Bread w/ Lettuce and Tomato, 1 orange, milk and 16oz. of water

Snack 2: Protein Bar w/ milk or Protein Shake mixed with Milk

Dinner: 2 Grilled chicken breasts with a large sweet potato and steamed vegetables and 160z. of water

Snack 3: Protein shake or yogurt and granola bar or peanut butter and celery and 16oz. water *Sample for a 6’1” male basketball player with an average metabolism