Sample Fuelling Meal Plan
Breakfast
Option 1: 1Cups cereal/oats with 250mL reduced fat milk on top + 1 medium banana + 1 Slice toast (any topping) + plenty of water OR/
Option 2: 2 eggs + 2 slices toast + Banana and Berry smoothie made on 200mL reduced fat milk + 100g fruit milk + 100g yoghurt + plenty of water
Snack
1 -2 x crumpets/toasted English muffin/hot cross bun/low fat fruit muffin/banana bread + 1 piece fruit + plenty of water
Lunch
Option 1: 1 x Sandwich/wraps/large bread roll rolls with any filling (e.g. lean meat & salad + 2 pieces fruit + 200g fruit yoghurt + plenty of water OR/
Option 2: 200g cooked pasta/rice/noodles/cous cous/quinoa with any meat sauce/topping + 1 pieces fruit + plenty of water.
Snack
2-3 large rice cakes with tinned tuna or Tomato and avocado and cheese or peanut butter and sliced banana + 300mL plain or flavoured reduced fat milk + plenty of water (*)
Dinner
250g cooked pasta/rice/noodles/cous cous/quinoa with meat and vegetable style sauce (eg. Bolognaise or a stir fry or very mild curry etc) + 1 small bread roll or 1 slice bread + tall glass fruit juice or dilute cordial
Snack
1-2 slices raisin toast + jam + 300mL plain or flavoured milk
(*) NOTE
Athletes who are heavy sweaters and or prone to cramps, or competing in hot and humid conditions, may wish to include electrolyte replacements such as hydralyte sports into the water at these times. If this is you, aim for 2 x bottles with 500ml water and 1 hydralyte tab in each in the 12-24hrs before your game.