🍽️ Meal plan — week of Oct 19
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Mon Oct 19
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Grilled chicken, rice, and roasted vegetables
Tue Oct 20
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Taco night — lean beef or turkey, beans, avocado
Wed Oct 21
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Salmon, quinoa, and a big salad
Thu Oct 22
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Stir-fry with lots of vegetables over noodles
Fri Oct 23
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Homemade pizza night with a side salad
Sat Oct 24
Breakfast: Eggs or yogurt + fruit + toast
Lunch: Sandwich/wrap + fruit + water
Dinner: Soup + grilled cheese, easy night
Sun Oct 25
🏒 Game day — at Anaheim Jr Ducks 1, 10:45 AM at The Rinks - Lakewood ICE · Rink A
Breakfast: Normal breakfast; start hydrating early (water bottle filled the night before)
Pre-game meal: 8:00 AM — pasta or rice bowl with chicken, light sauce; skip heavy/fried food
Pre-game snack: 9:30 AM — banana, pretzels, or a sports drink
Post-game meal: Within an hour after: protein + carbs (turkey sandwich + fruit, or tacos) and water before any soda
General youth-sports guidance, not medical advice — adjust for allergies and your player's needs.