Task 3

Task 3

Nutritional Strategy

- Match Day plan

- 7:30 am


 Large bowl of porridge or Jumbo oats
or 75g unsweeted muesli
200ml skimmed milk
250ml Fresh juice
Tea

Or

Bagels or pancakes
Eggs with smoked bacon
Porridge
Water Or Orange juice

- 10am

4-5 Oatcakes or rye crispbread, low fat cheese
Or 2 slices granary bread, peanut butter
Water


- Early lunch 12:00 pm

120g Chicken breast or 140g Fish
100g Basmatic rice or 100g wholewheat pasta
Medium serving of vegetables
Water

Or

Sandwich made with granary bread, olive oil based spread with
lean ham or chicken or large mackerel fillet
100g mixed nuts and seed
low fat low sugar yoghurt
water

- Before match 1:00 pm

Jaffa cakes
low fat yoghurt

- After Match 2:00 pm - 3:00 pm
Bolonese or
Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
Baked potato with tuna or chicken or vegetable-based topping

Trainig Day plan :

- Breakfast

Fruit/fruit salad/fruit juices and low-fat yoghurt and cereal
Porridge and low-fat milk
Muffins/toast with jam and low-fat cheese
Boiled eggs and toast with jam/honey/Marmite

- Lunch

Spaghetti or other noodles with lean mince and/or vegetable or tomato-based topping (no cream)
Chicken and rice, and peas/carrots

- Snack

Sandwiches with low-fat cheese/ham/chicken/boiled egg/tuna/jam and peanut butter
Muffins or pancakes or crumpets with honey/syrup or sugar and cinnamon
Fresh fruit and low-fat yoghurt
Fruit smoothies
Cereal/breakfast  sports drinks

-Dinner

Grilled chicken breast with mashed potato/sweet potato or stir-fry rice
Baked potato with tuna or chicken or vegetable-based topping
Extra bread, fruit and fruit salads and low-fat yoghurt/low fat desserts can be included with this meal, plus sports drinks.

Rest Day plan :

- Breakfast

Eggs bacon
Pancakes
Orange juice or water

-  Lunch

Spaghetti or noodles with lean mince or vegetables
or tomato topping

Grilled chicken with mash potato or stir fry rice

- Dinner

Roast dinner
Fruit salad
Low fat youghurt
water



Training Day plan :

- Breakfast

Porridge or Jumbo oats
Skimmed milk Or Pure orange juice


- Lunch

Noodles with lean mince
Water

- Snack
Cereal bar
Sports drink
ham sandwich

- Dinner

Lasanaga
Chicken
Orange juice or water