1900 Calorie Meal Plan For Athletes – Overview
The 1900 calorie meal plan for athletes is exclusively designed after considering all the recommendations from some of the most recognized global health and sports fitness experts.
We all know that the dietary requirements for athletes are quite different from an average person, and this is where you must pay close attention to all the components within.
What is a 1900 calorie meal plan for athletes?
It’s a customized diet plan that includes all the healthy food options and some handy tips to boost your athletic performance and abilities.
Moreover, you must keep your daily calorie intake restricted to 1900 calories.
When we talk about a diet plan for athletes, the core focus has to be on bringing the right nutrition on their platter to help them train, perform and recover during any given day.
So, keeping the right amounts of healthy carbs, lean proteins, and healthy fats is highly significant before you go ahead and opt for a printable 1900 calorie meal plan for athletes.
General guidelines for the 1900 calorie meal plan for athletes
- Focus on bringing whole grains and vegetables as your primary carb source, and you can include food options like Quinoa, pasta or brown rice in the same regards
- Don’t forget the lean proteins that will come up as the primary source to help your muscle recovery process
- Healthy fats (especially mono-saturated fats) will come over as another significant source of energy for athletes
- Never skip your breakfast or lunch to keep the energy and nutritional requirements fulfilled right at the start of the day
- Drink at least 3-4 liters of water to stay hydrated ( even when you are not training )
- Avoid all kinds of junk, refined, processed or packaged food and go for home-cooked food instead
- Stay indulged in a healthy exercising routine to keep up with your shape, strength, speed and agility
Weekly Planner for a 1900 calorie meal plan for athletes
Day 1.
Breakfast- 2 servings of poached eggs with 2 cups of strawberries
Snack- 2 servings of scrambled eggs with onion flakes
Lunch- 1 serving of spinach and mushroom eggs with 2 strips of bacon
Snack- 1 serving of strawberry, spinach and a ginger thick smoothie with 2 hard-boiled eggs
Dinner- 1 serving of fried Irish cabbage with bacon
Total calories for the day – 1893
Day 2.
Breakfast- 2 servings of baked eggs in ham with 2 oranges
Snack- 1 serving of pear banana smoothie with 2 poached eggs
Lunch- 1 serving of curry tuna salad with 1 avocado
Snack- 1 serving of lettuce, cucumber walnut salad
Dinner- 1 serving of ham, egg and spinach roll-ups with 2 servings of cheese slices
Total calories for the day – 1908
Day 3.
Breakfast- 1 serving of kale spinach and pear smoothie with 4 strips of bacon
Snack- 1 serving of peppered cottage cheese with baby carrots
Lunch- 2 servings of eggs and asparagus scramble
Snack- 1 serving of scrambled eggs with mushroom with 1 cup of strawberries
Dinner- 1 serving of baked salmon with almond parsley salad with 2 servings of spinach sauteed with brown butter and garlic
Total calories for the day – 1897
Day 4.
Breakfast- 1 serving of spinach eggs with salsa and 1 serving of cinnamon apple bites
Snack- 1 serving of tuna mix tuna salad
Lunch- 2 servings of poached eggs with apple
Snack- 2 servings of herb omelet with fried tomatoes
Dinner- 2 servings of beef tacos with 1 serving of pan-fried broccoli
Total calories for the day – 1893
Day 5.
Breakfast- 2 servings of spinach, banana and chia smoothie with 4 strips of bacon
Snack- 1 serving of garlic eggs omelet with 1 apple
Lunch- 1 serving of lemon pepper tuna with 2 servings of cheese slices
Snack- 2 servings of mushroom and asparagus scramble with orange
Dinner- 2 servings of baked eggs in ham with 2 servings of grilled peaches and honey
Total calories for the day – 1898
Day 6.
Breakfast- 4 servings of scrambled eggs with vegetables and 1 cup of strawberries
Snack- 2 servings of simple lemon pepper tuna with 1 orange
Lunch- 1 serving of watermelon juice with 4 easy-to-peel hard-boiled eggs
Snack- 2 servings of poached eggs with 2 cups of strawberries
Dinner- 2 servings of paleo pancakes
Total calories for the day – 1906
Day 7.
1900 calorie meal plan for athletes – Creamy chicken
Breakfast- 2 servings of strawberry, lemon and ginger shot with 4 hard-boiled eggs
Snack- 1 serving of onion and tomato omelet with 1 cup of blueberries
Lunch- 1 serving of turkey lettuce roll-ups with almonds( 2 oz)
Snack- 1 serving of mushroom and asparagus scramble with 1 orange
Dinner- 1 serving of creamy chicken and herb skillet with 2 servings of balsamic asparagus
Total calories for the day – 1904
The bottom line for 1900 calorie meal plan for athletes
Being an athlete, you must pay utmost attention to your food choices by referring to the meal plan mentioned above.
The food options and serving sizes may also vary a bit according to your age, health, metabolism and certain other factors.
Printable (PDF) 1900 calorie meal plan for athletes
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 servings of poached eggs with 2 cups of strawberries | 2 servings of baked eggs in ham with 2 oranges | 1 serving of kale spinach and pear smoothie with 4 strips of bacon | 1 serving of spinach eggs with salsa and 1 serving of cinnamon apple bites | 2 servings of spinach, banana and chia smoothie with 4 strips of bacon | 4 servings of scrambled eggs with vegetables and 1 cup of strawberries | 2 serving of strawberry, lemon and ginger shot with 4 hard-boiled eggs |
| Snack | 2 servings of scrambled eggs with onion flakes | 1 serving of pear banana smoothie with 2 poached eggs | 1 serving of peppered cottage cheese with baby carrots | 1 serving of tuna mex tuna salad | 1 serving of garlic eggs omelette with 1 apple | 2 serving of simple lemon pepper tuna with 1 orange | 1 serving of onion and tomato omelette with 1 cup of blueberries |
| Lunch | 1 serving of spinach and mushroom eggs with 2 strips of bacon | 1 serving of curry tuna salad with 1 avocado | 2 servings of eggs and asparagus scramble | 2 servings of poached eggs with apple | 1 serving of lemon pepper tuna with 2 servings of cheese slices | 1 serving of watermelon juice with 4 easy to peel hard-boiled eggs | 1 serving of turkey lettuce roll-ups with almonds( 2 oz) |
| Snack | 1 serving of strawberry, spinach and a ginger thick smoothie with 2 hard-boiled eggs | 1 serving of lettuce cucumber walnut salad | 1 serving of scrambled eggs with mushroom with 1 cup of strawberries | 2 servings of herb omelette with fried tomatoes | 2 servings of mushroom and asparagus scramble with orange | 2 servings of poached eggs with 2 cups of strawberries | 1 serving of mushroom and asparagus scramble with 1 orange |
| Dinner | 1 serving of fried Irish cabbage with bacon | 1 serving of ham, egg and spinach roll-ups with 2 servings of cheese slices | 1 serving of baked salmon with almond parsley salad with 2 servings of spinach sauteed with brown butter and garlic | 2 servings of beef tacos with 1 serving of pan-fried broccoli | 2 servings of baked eggs in ham with 2 servings of grilled peaches and honey | 2 servings of paleo pancakes | 1 serving of creamy chicken and herb skillet with 2 serving of balsamic asparagus |
| Total calories for the day | 1893 | 1908 | 1897 | 1893 | 1898 | 1906 | 1904 |
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