Clevedon Amateur Swimming Club

High Energy Eating Plan

The below menus are  examples  of high energy eating plans to help you with a few ideas. Pick out only the things you know your child likes and will eat.

Meal

1

2

3

4

 

 

Breakfast

Large bowl muesli/cereal &

½ pint semi skimmed milk

handful of raisins

glass fruit juice

Smoothie bought/home made

1 toasted teacake

gall fruit juice

2 weetabix & ½ pint

semi skimmed milk

chopped banana

glass fruit juice

2 pancakes

sliced banana and honey

glass skimmed milk

Post training am

(recovery nutrition)

 

2 slices malt loaf

low fat yoghurt

fruit fresh/tinned

Glass skimmed milk

Nutrigrain elevenses bar

Fruit fresh/tinned

Chewy bars

Glass skimmed milk

Bagel or muffin

Small milkshake

Lunch

 

Jacket potato with beans or tuna & grated cheese

Muller rice type dessert

Banana

Baguette/panini with chicken, sweetcorn

2 sliced malt loaf

dried fruit & nuts

2 tuna or ham salad sandwiches

low fat yoghurt

fruit fresh/tinned

Tortilla wrap with chicken and vegetables

Low fat yoghurt

Apple

Pre training snack

 

Chicken salad sandwich

Fruit fresh/tinned

Scrambled eggs on toast

Fruit fresh/tinned

Jacket potato and beans

Grapes

Chicken salad sandwich

Banana

Post training pm

 

Low fat yoghurt

Apple

Jaffa cakes

Fruit

Carton of milk

Carton drinking yoghurt

Grapes

Carton of milk

Apple

Cereal bar

Evening meal

 

Spaghetti Bolognese

Mixed berry salad

Low fat ice cream

2 egg omelette

grilled potato waffles

beans & salad

rice pudding with raisins

Pork chop, potatoes, peas, carrots and broccoli

Banana and low fat custard

Jacket potato & chilli

Salad

Low fat rice dessert

Optional supper

 

Bowl of cereal with skimmed milk

Ovaltine drink & 2 plain biscuits

Low fat yoghurt

Nutrigrain elevenses bar

Toasted teacake and jam

Glass of milk.