MEAL PLANA 2,500-CALORIE EAS DAY
NUTRITION FACTSPANEL
Calories 2,406
Calories from Fat 687
Total Fat 76g
Saturated Fat 20g
Trans Fat 0g
Cholesterol 358mg
Sodium 2,386mg
Total Carbohydrate 302g
Dietary Fiber 56g
Sugars 110g
Protein 141g
BREAKFAST
MORNING SNACK
LUNCH
AFTERNOON SNACK
DINNER
EVENING SNACK2,500 cal
ESHA Research. The Food Processor (10.14.0 database
structure version 9.7.2) [computer software].
More evidence-based sports nutrition guidance can be
found at EASAcademy.org.
1 scrambled egg
1 cup cooked spinach
2 slices whole wheat bread
1 oz. cheddar cheese
8 fl. oz. water
3 oz. roasted chicken breast
� cup baked sweet potato
1 cup cooked broccoli
1 whole wheat dinner roll
1 T. extra virgin olive oil
12 fl. oz. water
1 T. peanut butter
1 large apple
12 fl. oz. water
1 EAS Lean 15 Bar, Chocolate Peanut Butter
1 cup fresh raspberries
12 fl. oz. water
1 green salad with 2 cups shredded romaine
lettuce, 1 T. extra virgin olive oil,
1 T. balsamic vinegar, and
½ cup low-sodium chickpeas
1 cup couscous
1 whole wheat dinner roll
12 fl. oz. water
39g EAS 100% Whey Protein®, Chocolate
Powder, with 8 fl. oz. skim milk
1 medium banana
8 fl. oz. water
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