Terrace Lunch Food Choices for Athletes Katie Anderson Michelle Jensen 5/2007

Monday Small: 120 lbs Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich w/ combo side salad and sodaw/ combo side salad and soda Soft PretzelSoft Pretzel = 867 kcals, 126 g CHO, 38 g PRO, 24 g Fat Daily 33% Kcals, 31% CHO, 48% PRO, 33% FatDaily 33% Kcals, 31% CHO, 48% PRO, 33% Fat

Monday Medium: 155 lbs Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich w/ combo side salad and sodaw/ combo side salad and soda Soft PretzelSoft Pretzel Cheese SauceCheese Sauce Apple ChurroApple Churro = 977 kcals, 142 g CHO, 39 g PRO, 29 g Fat Daily 29% Kcals, 27% CHO, 39% PRO, 32% FatDaily 29% Kcals, 27% CHO, 39% PRO, 32% Fat

Monday Large: 175 lbs Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich W/combo side salad and sodaW/combo side salad and soda Add baked potatoAdd baked potato Soft PretzelSoft Pretzel Cheese SauceCheese Sauce Apple ChurroApple Churro = 1154kcals, 169 g CHO, 42 g PRO, 36 g Fat Daily 30% Kcals, 28 % CHO, 36% PRO, 34% FatDaily 30% Kcals, 28 % CHO, 36% PRO, 34% Fat

Monday XL: 210 lbs Chipotle Chicken Tender SandwichChipotle Chicken Tender Sandwich W/combo side salad and sodaW/combo side salad and soda Add baked potatoAdd baked potato Soft PretzelSoft Pretzel Cheese SauceCheese Sauce 2 Apple Churros2 Apple Churros Refried BeansRefried Beans Large AppleLarge Apple = 1346 kcals, 216 g CHO, 45 g PRO, 36g Fat Daily 29% kcals, 30% CHO, 33% PRO, 28% FatDaily 29% kcals, 30% CHO, 33% PRO, 28% Fat

Monday XXL: 240 lbs Philly Beef and Cheese SandwichPhilly Beef and Cheese Sandwich W/ combo side salad and sodaW/ combo side salad and soda 2 Baked Potatoes2 Baked Potatoes Soft PretzelSoft Pretzel 2 Apple Churros2 Apple Churros Large AppleLarge Apple = 1677 kcals, 254 g CHO, 55 g PRO, 52 g Fat Daily 29% kcals, 31% CHO, 34% PRO, 35% FatDaily 29% kcals, 31% CHO, 34% PRO, 35% Fat

Tuesday Small: 120 lbs Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo w/ side saladw/ side salad 1 Apple Filled Churro1 Apple Filled Churro 2 Breadsticks w/ garlic2 Breadsticks w/ garlic = 806 kcals, 125 g CHO, 34 g PRO, 20 g Fat Daily 30% kcals, 30% CHO, 43% PRO, 27% FatDaily 30% kcals, 30% CHO, 43% PRO, 27% Fat

Tuesday Medium: 155 lbs Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo w/ side saladw/ side salad 2 Apple Filled Churro2 Apple Filled Churro Baked PotatoBaked Potato Sour CreamSour Cream 1 Breadstick w/ garlic1 Breadstick w/ garlic = 998 kcal, 145 g CHO, 35 g PRO, 32 g Fat Daily 30% Kcal, 28% CHO, 35% PRO, 34% FatDaily 30% Kcal, 28% CHO, 35% PRO, 34% Fat

Tuesday Large: 175 lbs Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo w/ side saladw/ side salad 2 Apple Filled Churro2 Apple Filled Churro Baked PotatoBaked Potato Soft TacoSoft Taco 1 Breadstick w/ garlic1 Breadstick w/ garlic = 1167 kcals, 164 g CHO, 48 g PRO, 39 g Fat Daily 30 % kcals, 27 % CHO, 42% PRO, 36 % FatDaily 30 % kcals, 27 % CHO, 42% PRO, 36 % Fat

Tuesday XL: 210 lbs Asian Chicken or Shrimp ComboAsian Chicken or Shrimp Combo w/ side saladw/ side salad 2 Apple Filled Churro2 Apple Filled Churro Baked PotatoBaked Potato Soft TacoSoft Taco 2 Breadstick w/ garlic2 Breadstick w/ garlic 1 Medium Banana1 Medium Banana = 1424 Kcal, 213 g CHO, 53 g PRO, 45 g Fat Daily 31% kcals, 30% CHO, 40% PRO, 35% FatDaily 31% kcals, 30% CHO, 40% PRO, 35% Fat

Tuesday XXL: 240 lbs BBQ Pork Riblet SandwichBBQ Pork Riblet Sandwich Baked PotatoBaked Potato Asian Veggie A la carteAsian Veggie A la carte 2 Apple Filled Churros2 Apple Filled Churros 2 Breadsticks w/ garlic2 Breadsticks w/ garlic 12 ounces milk12 ounces milk 1 Medium Banana1 Medium Banana = 1597 kcal, 243 g CHO, 55 g PRO, 49 g Fat Daily 30% kcal, 29% CHO, 34% PRO, 33% FatDaily 30% kcal, 29% CHO, 34% PRO, 33% Fat

Wednesday Small: 120 lbs Pasta Bar ComboPasta Bar Combo w/ side saladw/ side salad w/ extra breadstick w garlicw/ extra breadstick w garlic = 828 kcal, 125 g CHO, 26 g PRO, 24 g Fat Daily 31% kcals, 30% CHO, 33% PRO, 32% FatDaily 31% kcals, 30% CHO, 33% PRO, 32% Fat

Wednesday Medium: 155 lbs Pasta Bar ComboPasta Bar Combo w/ side saladw/ side salad Baked PotatoBaked Potato 1 medium apple1 medium apple 1 Tbsp peanut butter1 Tbsp peanut butter = 1018 kcal, 152 g CHO, 30 g PRO, 33 g Fat Daily 30% kcal, 29% CHO, 30% PRO, 35% FatDaily 30% kcal, 29% CHO, 30% PRO, 35% Fat

Wednesday Large: 175 lbs Pasta Bar ComboPasta Bar Combo w/ side saladw/ side salad 2 Breadsticks w/ garlic2 Breadsticks w/ garlic 1 Large Apple1 Large Apple 1 TBSP Peanut butter1 TBSP Peanut butter = 1184 kcal, 179 g CHO, 40 g PRO, 38 g FAT Daily 31% kcal, 30% CHO, 35% PRO, 36% FATDaily 31% kcal, 30% CHO, 35% PRO, 36% FAT

Wednesday XL: 210 lbs Pasta Bar ComboPasta Bar Combo w/ side Saladw/ side Salad 2 Breadsticks w/ garlic2 Breadsticks w/ garlic 1 Soft Taco1 Soft Taco 1 Large Apple1 Large Apple = 1380 kcals, 197 g CHO, 47 g PRO, 49 g Fat Daily 30% Kcal, 28% CHO, 34% PRO, 38 % FatDaily 30% Kcal, 28% CHO, 34% PRO, 38 % Fat

Wednesday XXL: 240 lbs Pasta Bar ComboPasta Bar Combo w/ side saladw/ side salad 2 Breadsticks2 Breadsticks 1 Baked Potato1 Baked Potato 12 ounces 1% milk12 ounces 1% milk 1 large Apple1 large Apple 1 Chocolate chip granola bar1 Chocolate chip granola bar =1623 kcal, 255 g CHO, 52 g PRO, 48 g Fat Daily 30% kcal, 31% CHO, 32% PRO, 32% FatDaily 30% kcal, 31% CHO, 32% PRO, 32% Fat

Thursday Small: 120 lbs. Cheese Lasagna and BeverageCheese Lasagna and Beverage CHO= 79.3gCHO= 79.3g PRO= 21.9gPRO= 21.9g Fat= 20.2gFat= 20.2g Kcals=580Kcals=580 Balsamic SaladBalsamic Salad CHO= 27gCHO= 27g PRO= 6gPRO= 6g Fat= 1gFat= 1g Kcals=163Kcals=163 Diet Pepsi (12 oz)Diet Pepsi (12 oz) Banana (from home): –CHO= 27g –PRO= 1g –Fat=.5g –Kcals= 109 TOTAL: –CHO= 133.3g –PRO= 28.9g (↑) –Fat= 21.7g –Total Kcals= 852 (↑)

Thursday Medium: 155 lbs Bean & Beef BurritoBean & Beef Burrito –CHO= 70g –PRO= 23.6g –Fat= 30.9g –Kcals= 646 Baked potatoBaked potato –CHO= 27.8g –PRO= 3.2g –Fat= 6.4g –Kcals= medium apple1 medium apple –CHO= 21g –Kcals= oz. Choc. Skim Milk –CHO= 43g –PRO= 12g –Kcals= 225 TOTAL: –CHO= 161.8g –PRO= 38.8g (↑) –Fat= 37.3g (↑) –Kcals= 1069

Thursday Large: 175 lbs Meatza Pizza 7 in.Meatza Pizza 7 in. –CHO= 54g –PRO= 37g –Fat= 29g –Kcals= 641 Creamy Italian Pasta Salad- 4 oz.Creamy Italian Pasta Salad- 4 oz. –CHO= 26g –PRO= 4g –Fat= 8g –Kcals= 190 Apple JuiceApple Juice –CHO= 49g –PRO= 1g –Kcals= 210 Banana –CHO= 27g –PRO= 1g –Fat=.5g –Kcals= 109 TOTAL: –CHO= 160g –PRO= 43g (↑) –Fat= 37.5g (↑) –Kcals= 1150 (↑)

Thursday XL: 210 lbs Chicken Gyro SandwichChicken Gyro Sandwich –CHO= 41g –PRO= 49g –Fat= 19g –Kcals= 470 Caesar Pasta Salad 4 oz.Caesar Pasta Salad 4 oz. –CHO= 30g –PRO= 6g –Fat= 11g –Kcals= oz. Skim milk12 oz. Skim milk –CHO= 45g –PRO= 10g –Kcals= apple1 apple –CHO= 21g –Kcals= 81g 24 oz Gatorade –CHO= 35g –PRO= 0g –Fat= 0g –Kcals= 130 Powerbar –CHO= 45g –PRO= 10g –Kcals= 230 TOTAL: –CHO= 190g (↓) –PRO= 77g (↑) –Fat= 30g (↓) –Kcals= 1295

Thursday XXL: 240 lbs 2 Chicken Fillet Sandwiches2 Chicken Fillet Sandwiches –CHO= 70g –PRO= 38g –Fat= 46g –Kcals= 838 Light Mayo 2 tablespoonsLight Mayo 2 tablespoons –CHO=2g –Fat= 10g –Kcals= 100 Creamy Italian Pasta 4 oz.Creamy Italian Pasta 4 oz. –CHO= 26g –PRO= 4g –Fat= 8g –Kcals= 190 Chocolate Skim Milk 12 ozChocolate Skim Milk 12 oz –CHO= 43g –PRO= 12g –Kcals= banana –CHO= 27g –PRO= 1g –Fat=.5g –Kcals= 109 Powerbar –CHO= 45g –PRO= 10g –Kcals= oz. Gatorade –CHO= 35g –Kcals= 130 TOTAL: –CHO= 248g –PRO= 65g (↑) –Fat= 64.5g (↑) –Kcals= 1822 (↑)

Friday Small: 120 lbs Pasta Bar Combo Penne Rigate Noodles 7 oz.Penne Rigate Noodles 7 oz. –CHO= 49g –PRO=8g –Fat= 2g –Kcals= 263 Meat SauceMeat Sauce –CHO= 22g –PRO= 11g –Fat= 17g –Kcals= 275 Breadstick (1 stick)Breadstick (1 stick) –CHO= 22.5g –PRO= 4.2g –Fat= 5.5g –Kcals= oz. Skim Milk –CHO= 18g –PRO= 12g –Kcals= 130 TOTAL: –CHO= 111.5g (↓) –PRO= 35.2g (↑) –Fat= 24.5g (↑) –Kcals= 820

Friday Medium: 155 lbs Pasta Bar Combo Linguine Noodles 7oz.Linguine Noodles 7oz. Manhera Sauce 5 ozManhera Sauce 5 oz –CHO= 16g –PRO= 3g –Fat= 3g –Kcals= Garlic Breadsticks2 Garlic Breadsticks –CHO= 45g –PRO= 8.4g –Fat= 11g –Kcals= Small Apple1 Small Apple –CHO= 21g –Kcals= oz. Skim Milk –CHO= 18g –PRO= 12g –Kcals= 130 TOTAL: –CHO= 149g –PRO= 31.4g –Fat= 20g (↓) –Kcals= 911 (↓)

Friday Large: 175 lbs Cheese Lasagna w/vegetable breadstickCheese Lasagna w/vegetable breadstick –CHO= 78g –PRO= 22g –Fat= 20g –Kcals= oz. Choc. Milk12 oz. Choc. Milk –CHO= 43g –PRO= 12g –Kcals= baked potato1 baked potato –CHO= 37g –PRO= 4g –Kcals= banana –CHO= 27g –PRO= 1g –Fat=.5g –Kcals= 109 TOTAL: –CHO= 185g –PRO=39g –Fat= 20.5g (↓) –Kcals= 1070 (↓)

Friday XL: 210 lbs 3 Meat & Cheese Sub (1 whole sub)3 Meat & Cheese Sub (1 whole sub) –CHO= 110g –PRO= 50g –Fat= 52g –Kcals=1098 Light Mayo (2 tbsp)Light Mayo (2 tbsp) –CHO= 2g –Fat= 10g –Kcals= 100 Green peppers (6 slices)Green peppers (6 slices) –CHO= 3g –Kcals= 10 Tomatoes (4 slices)Tomatoes (4 slices) –CHO= 2g –Kcals= 12 1 banana –CHO= 27g –PRO= 1g –Fat=.5g –Kcals= 109 Dole Cranberry Juice 15.2 oz –CHO= 72g –PRO= 2g –Kcals= 300 TOTAL: –CHO= 216g –PRO= 53 (↑) –Fat= 62.5 (↑) –Kcals= 1629 (↑)

Friday XXL: 240 lbs Turkey & Cheese Sub- 1 Whole SubTurkey & Cheese Sub- 1 Whole Sub –CHO= 96g –PRO= 48g –Fat= 36g –Kcals= 1094 Lettuce 2 oz.Lettuce 2 oz. –Kcals= 4 Tomatoes 4 slicesTomatoes 4 slices –CHO= 2g –Kcals= 12 Mayo 2 tbspMayo 2 tbsp –CHO= 2g –Fat= 10g –Kcals= oz. Choc. Milk24 oz. Choc. Milk –CHO= 86g –PRO= 24g –Kcals= Small Apple –CHO= 21g –Kcals= 81 Powerbar –CHO= 45g –PRO= 10g –Kcals= 230 TOTAL: –CHO= 252g –PRO= 82g (↑) –Fat= 46g –Kcals= 1971 (↑)