So I’ve calculated out a nutrition plan for me that is moderately high in protein, but also provides enough carbohydrates for my aerobic activities. I’ve only listed the calories because there is not enough space to cover everything. Nutrition data from HUDS. Nutrition information analysis (not shown) from USDA.

Intake:

Breakfast: 786 calories

• Parfait: 6 oz yogurt, 4 oz granola, 1 banana – 636 calories
• Other Fruits – apples, oranges, fruit salad – 150 calories

Lunch: 1138 calories

• Sandwich – 369 calories
• Salad – 146 calories
• Pasta – 361 calories
• Chicken Breast – 142 calories
• Orange Juice – 120 calories

Dinner: 1098 calories

• Sandwich – 369 calories
• Salad – 146 calories
• Pasta – 361 calories
• Frozen Yogurt- 102 calories
• Orange Juice – 120 calories

Supplements – 240 calories

• 2 scoops whey protein – 240 calories
• 1 fish oil tablet – 10 calories
• 1 multivitamin – 0 calories

Total: 3272 calories

Sandwich = 2 slices wheat bread, 2 oz tomatoes, chicken breast, 1 oz lettuce, 1/2 slice American cheese
Salad = 8 oz cucumbers, 2 oz tofu, 2 oz tomatoes, 4 egg whites, 4 oz carrots + other dark veggies
Pasta = 8 oz multigrain spaghetti + 4 oz tomato sauce
Frozen Yogurt = 4 oz
Orange Juice = 8 oz

Output:

• Baseline activities: 2000 calories average per day
• Bicycle ride: 1200 calories average per ride, 4x week (avg 685 calories/day)
• Run: 500 calories average per run, 4x week (avg 285 calories/day)
• Weight/strength training: 300 calories average per session, daily (avg 300 calories/day)

Total: 3270 calories