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Fueling Your Workout


Meals and snacks to eat 1 to 2 hours before working out
Meals   Snacks
OneHot breakfast
1/3 cup steel cut cooked oats
1/2 cup fat-free milk
2 tablespoons of raisins or dried fruit
Hot-Cereal One2 oz pretzels
6 oz low-fat yogurt
TwoCold breakfast
1 cup apple-cinnamon- flavored O’s cereal
1 cup fat-free milk
1 medium sliced banana
apples-and-pear Two1 medium bagel, toasted
1 tablespoon apple butter
2 tablespoons low-fat cream cheese
ThreeStuffed sandwich
1 whole grain pita
2 oz lean meat (roast beef, turkey, or chicken)
1/2 cup shredded lettuce
2 slices tomato
1 teaspoon mustard
1 oz baked chips
Sliced Turkey Three1 cup fat-free pudding
1/2 cup each of blueberries, raspberries,
and blackberries
FourStuffed sandwich
1 whole grain pita
2 tablespoons hummus
1/2 cup shredded lettuce
1/2 cup sliced cucumbers
Pita  Four15 animal crackers dipped in
1 tablespoon peanut butter
1/2 cup canned fruit
FiveSandwich
2 slices whole grain bread, toasted
2 tablespoons low-fat cream cheese
1 cup shredded, mixed vegetables (your choice)
Tomato Five1 soft/chewy chocolate chip granola bar
1/2 cup unsweetened applesauce
SixPasta lunch
1 cup cooked pasta
1/2 tomato sauce
1/2 cup sauteed vegetables (your choice)
2 tablespoons grated Parmesan cheese
Pasta  Six8 oz low-fat chocolate milk
1 cup sliced apple or pear
     Seven1 oz pretzels dipped in
1 tablespoon peanut butter
1 cup grapes
     eight8 oz low-fat yogurt
1/2 sliced kiwi fruit
1/2 cup granola
Meal or Snack
   Meal/Snack Smoothies
OneSandwich
2 slices whole grain bread, toasted
1 egg, cooked
1/2 cup fresh baby spinach
Dessert: 1 orange
FiveGrilled sandwich
2 slices whole grain bread
1 slice of low-fat cheese
1 oz lean meat
Pealed Banana OnePeanut butter smoothie
1 tablespoon peanut butter
1 medium banana
2 tablespoons chocolate syrup
1 cup fat-free milk
1 cup ice
TwoCheese sandwich meal
1 English muf n, toasted
1 slice low-fat cheese
Side: 1 cup low-fat yogurt
Dessert: 1 serving of fresh fruit (1
medium sized fruit; 1/2 cup cooked,
chopped, canned fruit (in own juices)
 SixBagel pizza
1 whole grain bagel, cut in half
1/3 cup marinara sauce
1 oz low-fat shredded mozzarella cheese
Broil for 3 minutes or until desired
temperature/texture.
Zucchini TwoProtein smoothie
2 tablespoons whey protein powder
1 medium banana
2 tablespoons chocolate syrup
1 cup fat-free milk
1 cup crushed ice
ThreeMini bagel snack
3 whole grain mini bagels
1 tablespoon low-fat cream cheese
1 cup fresh berries
 SevenFinger food
3 oz grilled, chicken breast tenders
2 tablespoons bbq sauce for dipping
Bread ThreeFruit smoothie
6 oz low-fat yogurt
1 cup sliced strawberries
1 cup blueberries
1/2 cup fat-free milk
1 cup ice
FourSweet snack
1/2 cup fat-free fruit sorbet
2 tablespoons ground nuts
1 cup fresh blueberries
1 slice angel food cake
  Ham


Registered Dietitian

Children’s Registered Dietitian offers young athletes the most current and comprehensive nutrition therapy and education available. A registered dietitian will create an individualized sports nutrition plan that supports the athlete’s training, performance, and recovery, all while promoting health and wellness. Services are provided for young athletes, in or off season.

Appointments (2 Locations)

UCSF Benioff Children’s Hospital
Oakland Outpatient Center

744 52nd St., 5th Floor, Oakland
When: First Friday of every month
Phone: (510) 428-3209
  • Schedule: First Friday of every month
  • Walnut Creek Campus
    UCSF Benioff Children’s Hospital
    2401 Shadelands Dr., Walnut Creek
    Phone: (925) 979-4000
  • Schedule: Last Friday of every month

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