Now that you’ve used the Sports Plan Pro nutrition calculator, you might be wondering how to turn your macro targets into real meals and snacks.
This plan shows how those targets can fit into a day of eating around practices, games, and school, while still meeting the nutrition needs of growing teen athletes. Meals and snacks provide energy for training, support recovery, and include carbohydrates, protein, and fats timed to fuel performance. Portions can be adjusted based on appetite, schedule, and training load.
Here’s an example of what the dietitians at Sports Plan Pro recommended for teen athlete, Joe.
Age: 15 years old
Ht: 6’1″
Wt: 185 lb
Goal: weight gain
Sport: basketball
For Weight Gain
3588-4245 kcal
Carb: 420-503 g/day
Carb calories/day (calculator): 1678-2014 kcal
Protein: 117-151 g/day
Protein calories/day (calculator): 470-604 kcal
Fat: 104-125 g/day
Fat kcal/day (calculator): 939-1127 kcal
Sample Day- approx. 4000 kcal
Breakfast = Bagel with eggs and cheese and avocado and glass of OJ
100 grams Carb: 1 bagel (60) with 12-ounce orange juice (36)
30 grams Protein: 3 eggs with 1 slice cheese
25 grams Fat: ¾ to 1 whole avocado
AM Snack= 3 Energy balls (see recipe below)
45 grams Carb
25 grams Fat
High-Calorie Energy Balls (Approx. 45g Carbs / 25g Fat)
This recipe makes roughly 10–12 large, dense balls (2-3 balls equals 1 serving).
• 1 cup Old-fashioned rolled oats
• 1/2 cup Creamy peanut butter (or almond butter)
• 1/2 cup Ground flaxseed (or chia seeds/hemp seeds)
• 1/3 cup Honey or maple syrup
• 1/2 cup Mini semisweet chocolate chips
• 1 tsp Vanilla extract
• Optional: ¼ cup chopped walnuts or pecans for extra fat
Instructions
1. Combine Ingredients: In a large bowl, mix together the rolled oats, ground flaxseed, peanut butter,
honey, vanilla extract, and chocolate chips.
2. Chill: Place the mixture in the refrigerator for 15–30 minutes to make it easier to roll (optional, but
recommended).
3. Form Balls: Scoop the mixture and roll into 1-to-2-inch balls.
4. Store: Keep in an airtight container in the refrigerator for up to 1 week, or freeze for up to 3 months.
Lunch= Pasta salad with chicken and spinach
100 grams Carb
4 oz dry pasta (90 grams carb)
35 grams Protein: 5 ounces grilled chicken
25 grams Fat: 2 tbspn olive oil
½ cup cooked spinach
Water with Liquid IV (11 grams carb)
After-School/Pre-Workout # 1 Snack= Banana with 1 slice toast and 2 tsp honey
60 grams Carb: Banana with 1 slice toast and 2 tsp honey
Post-Workout # 1/Pre Workout #2 Snack= Pretzel roll with 4 slices turkey
45 grams Carb: pretzel roll
14 grams Protein: 4 slices turkey
Dinner = Filet mignon with 2.5 cups rice mixed with ¼ cup craisins, ¼ cup toasted walnuts or almonds,
with 2 tbspn butter/olive oil
110 grams Carb: 2.5 cups rice
64 grams Protein: 8 ounces filet mignon
25 grams Fat: 2 tbspn butter
Snack= Fage 5 % Greek yogurt with 2 tbspn nut butter and ¾ cup frozen blueberries
15 grams Carb
12 grams Protein
15 grams Fat
