Sample Meal Plans

By Patrice Jones, CPC, CWDS

The meal plans below include a balanced diet, but only protein macros are given as that is the one requirement we want you to pay particular attention to as you prepare for move-ins. Protein shakes are an easy, quick add, and the brand I recommend is listed on the Nutrition page.

Example Meal Plans (meat):

Meal Plan 1:

Breakfast:

• Scrambled Eggs with Spinach and Feta Cheese (3 large eggs, 1 cup spinach, 1/4 cup feta cheese) - 24g protein

• Whole Grain Toast (2 slices) - 6g protein

• Sliced Avocado - 2g protein

Lunch:

• Grilled Chicken Breast Salad with Mixed Greens, Cherry Tomatoes, Cucumber, and Balsamic Vinaigrette - 30g protein

• Quinoa Salad with Chickpeas, Bell Peppers, and Lemon-Tahini Dressing - 10g protein

Snack:

• Greek Yogurt with Honey and Mixed Berries - 18g protein

Dinner:

• Grilled Salmon Fillet with Roasted Asparagus and Quinoa - 30g protein

• Steamed Broccoli Florets - 4g protein

Total Protein: 124g

Meal Plan 2:

Breakfast:

• Turkey and Veggie Omelet (3 large eggs, 2 slices turkey, spinach, bell peppers, onions) - 27g protein

• Whole Grain English Muffin - 8g protein

Lunch:

• Turkey and Avocado Wrap with Whole Wheat Tortilla, Lettuce, and Tomato - 25g protein

• Greek Salad with Feta Cheese and Kalamata Olives - 10g protein

Snack:

• Cottage Cheese with Pineapple Chunks - 18g protein

Dinner:

• Grilled Beef Sirloin Steak with Sweet Potato Mash and Steamed Green Beans - 35g protein

Total Protein: 123g

Meal Plan 3:

Breakfast:

• Smoked Salmon Bagel Sandwich with Cream Cheese, Tomato, Red Onion, and Capers - 25g protein

• Sliced Cantaloupe - 1g protein

Lunch:

• Beef Stir-Fry with Mixed Vegetables (broccoli, bell peppers, carrots) and Brown Rice - 35g protein

Snack:

• Protein Shake with Whey Protein, Banana, and Almond Milk - 25g protein

Dinner:

• Grilled Chicken Thighs with Roasted Brussels Sprouts and Quinoa - 30g protein

Total Protein: 116g

These meal plans provide a variety of nutrient-dense foods, including lean meats, whole grains, fruits, vegetables, and dairy, to help drum corps athletes meet their protein goals while supporting their overall health and performance. Adjust portion sizes and food choices as needed to accommodate individual preferences and dietary requirements.

Vegetarian Meal Plans:

Here are three daily meal plans for drum corps athletes that incorporate vegetarian sources of complete proteins to meet a protein goal of 100g per day:

Meal Plan 1:

Breakfast:

• Tofu Scramble with Spinach, Tomatoes, and Onions - 20g protein

• Whole Grain Toast with Avocado Slices - 6g protein

Lunch:

• Lentil and Chickpea Salad with Mixed Greens, Cucumber, Cherry Tomatoes, and Lemon-Tahini Dressing - 25g protein

• Quinoa Salad with Bell Peppers, Cilantro, and Lime Dressing - 10g protein

Snack:

• Greek Yogurt with Honey and Almond Slices - 18g protein

Dinner:

• Grilled Portobello Mushrooms stuffed with Quinoa, Spinach, and Feta Cheese - 25g protein

• Steamed Broccoli - 4g protein

Total Protein: 108g

Meal Plan 2:

Breakfast:

• Chia Seed Pudding made with Almond Milk, topped with Mixed Berries and Sliced Almonds - 10g protein

• Whole Grain Bagel with Peanut Butter - 15g protein

Lunch:

• Black Bean and Corn Quesadillas with Whole Wheat Tortillas, served with Guacamole and Salsa - 20g protein

• Greek Salad with Tofu Feta Cheese and Kalamata Olives - 10g protein

Snack:

• Cottage Cheese with Pineapple Chunks - 18g protein

Dinner:

• Stir-Fried Tofu and Vegetables (bell peppers, broccoli, carrots) with Brown Rice - 25g protein

Total Protein: 98g

Meal Plan 3:

Breakfast:

• Smoothie made with Spinach, Banana, Hemp Seeds, Almond Butter, and Almond Milk - 15g protein

• Whole Grain English Muffin with Sunflower Seed Butter - 10g protein

Lunch:

• Chickpea Salad Sandwich with Whole Grain Bread, Lettuce, Tomato, and Hummus - 20g protein

• Quinoa Tabouli Salad - 10g protein

Snack:

• Protein Shake with Pea Protein, Mixed Berries, and Coconut Water - 25g protein

Dinner:

• Baked Tofu with Roasted Vegetables (zucchini, bell peppers, onions) and Couscous - 25g protein

Total Protein: 105g

These vegetarian meal plans offer a variety of plant-based proteins such as tofu, tempeh, lentils, chickpeas, quinoa, nuts, and seeds to help drum corps athletes who are vegetarians meet their protein goals while supporting their overall health and performance. Adjust portion sizes and food choices as needed to accommodate individual preferences and dietary requirements.