“This blog took me five damn hours.”

Elite athletes often have a combination of physical attributes that help them excel in their respective sports. Key physical attributes that elite athletes tend to have are as follows:

• High levels of strength and power: Elite athletes often have a high level of strength and power, which allows them to generate force quickly and efficiently. This is especially important in sports that require explosive movements, such as sprinting, jumping, and throwing.

• Excellent cardiovascular fitness: Elite athletes also tend to have excellent cardiovascular fitness, which allows them to perform at an elevated level for extended periods of time. This is important in endurance sports such as long-distance running, cycling, and swimming.

• Fast reaction times: Elite athletes often have extremely fast reaction times, which allows them to quickly process and respond to stimuli in their environment. This is especially important in sports that require quick reflexes, such as boxing, martial arts, and tennis.

• Great agility and balance: Elite athletes also tend to have great agility and balance, which allows them to move quickly and change direction with ease. This is important in sports that require frequent changes of direction, such as soccer, basketball, and football.

• Good flexibility and range of motion: Elite athletes often have good flexibility and a wide range of motion, which allows them to move their bodies more efficiently and with less risk of injury. This is important in sports that require a high degree of flexibility, such as gymnastics and figure skating.

• Proper body composition: Elite athletes often have a specific body composition that is ideal for their sport. For example, sprinters tend to have a higher proportion of muscle mass, while long-distance runners tend to have a lower body fat percentage.

Time after time, we come to a realization that our athletes simply don’t eat enough calories. It’s a full time job to fuel your body with the calories and macronutrients required to perform, repair, recover, and grow. If you are training at Stadium Performance, our programming will build lean mass and burn bad fat, but only if you have the calories available to do so.

If you do not consume enough calories, not only will you inhibit muscle growth, but you will enhance fat storage.

Not eating enough can cause your body to go into “starvation mode,” which is a natural response to periods of food scarcity. When your body perceives a lack of available energy from food, it reduces the amount of energy it burns to conserve resources. This means that your metabolism slows down, making it more difficult for your body to burn calories.

At the same time, your body begins to break down muscle tissue to use as energy, which can lower your overall lean body mass. This is important because muscle burns more calories than fat, so a decrease in muscle mass can lead to a further reduction in metabolic rate.

Additionally, when your body is in starvation mode, it becomes more efficient at storing energy as fat. This is because it perceives a lack of available energy from food and wants to ensure that it has a backup source of energy in case of prolonged periods of food scarcity.

As a result, not eating enough can actually make it more difficult to lose weight, as your body may start to store more energy as fat instead of burning it off. This is why it’s important to eat a balanced diet with enough calories to support your body’s energy needs, while still maintaining a calorie deficit if you are trying to lose weight.

The best way to determine how many calories an athlete needs to consume depends on several factors. We use an equation that uses two values; Resting Metabolic Rate and Total Daily Energy Expenditure. For the purpose of this blog, our estimates are not exact. They are a general rule that all athletes can follow.

• Resting Metabolic Rate (RMR): RMR is the number of calories the body burns at rest to maintain basic bodily functions, such as breathing, circulation, and digestion. RMR can be estimated using equations based on factors such as age, gender, height, and weight, or it can be measured directly through our in-house InBody composition analysis.

• Total Daily Energy Expenditure (TDEE): TDEE is the total number of calories an athlete burns in a day, taking into account their RMR and their activity level.

MALES: (Your target weight x 10) + (825 calories x # hours spent training) = Calories needed per day

• Example: 200 lbs. (2,000) + 3 hours training (2,475) = 4,475 calories

FEMALES: (Your target weight x 10) + (500 calories x # hours spent training) = Calories needed per day

• Example: 140 lbs. (1,400) + 3 hours training (1,500) = 2,900 calories

Athletes need to eat a lot of calories to stay lean for a few reasons. First, they have a high energy expenditure due to their intense physical activity. This means that they burn more calories throughout the day than the average person, and they need to consume enough calories to meet their energy needs and maintain their activity level.

Second, athletes need to consume enough protein to support muscle growth and repair. Resistance training and other high-intensity activities can cause muscle damage, which requires extra protein to repair and rebuild. Without enough protein, athletes may not be able to recover from their workouts and may experience a decrease in muscle mass, which can impact their performance.

Finally, athletes need to consume enough carbohydrates to fuel their workouts and support their energy needs. Carbohydrates are the body’s preferred source of energy, especially during high-intensity activities. Without enough carbohydrates, athletes may experience a decrease in performance, as their bodies will not have the necessary energy stores to support their activities.

The best macro profile for building muscle in athletes depends on a few factors, including their individualized needs and preferences, their training goals, and their specific sport or activity. That being said, here are some general guidelines for the macro profile that can support muscle building in our athletes:

• Carbohydrates (4 Calories per gram): Carbohydrates are an important source of energy for athletes, especially during high-intensity activities. Consuming enough carbohydrates can help athletes maintain their energy levels during workouts and support muscle growth. Females and males should aim to consume 3 grams per pound of body weight per day.
  • Example: 140 pound female 140(3) = 420 grams of CARBS
  • Example: 200 pound male 200(3) = 600 grams of CARBS

• Protein (4 Calories per gram): Adequate protein intake is essential for muscle growth and repair. Females should aim to consume 1 gram of protein per pound of body weight per day. Males should aim to consume 1.5 grams per pound of body weight per day.
  • Example: 140 pound female 140(1) = 140 grams of PROTEIN
  • Example: 200 pound male 200(1.5) = 300 grams of PROTEIN

• Fat (9 Calories per gram): Fat is also an important nutrient for athletes, providing energy, supporting hormone production, and aiding in the absorption of fat-soluble vitamins. Both females and males should consume roughly .5 grams of fat per pound of body weight.

SUMMARY EXAMPLE:

A female athlete with a target weight of 140 pounds who strength trains for 90 minutes and plays soccer for 90 minutes every day, needs:

• 140 lbs. (1,400) + 3 hours (1,500) = 2,900 calories of which 1680 calories are from carbohydrates, 560 calories are from protein, and 630 calories from fat.

A male athlete with a target weight of 200 pounds who strength trains for 90 minutes and plays hockey for 90 minutes every day, needs:

• 200 lbs. (2,000) + 3 hours (2,475) = 4,475 calories of which 2,400 calories are from carbohydrates, 1,200 calories are from protein, and 900 calories from fat.

The ideal schedule of meals and snacks for athletes in a single day depends on factors but one similarity exists amongst elite athletes; all elitists wake up early, eat often, train hard, and sleep well. There is a well-established correlation between lack of sleep and sports performance. When an athlete does not get enough sleep, their physical and cognitive performance may be negatively affected.

Lack of sleep can slow down an athlete’s reaction time, which is particularly important in sports that require quick reflexes, such as basketball or tennis. Sleep deprivation can also reduce an athlete’s endurance, making it harder to maintain physical activity for an extended period of time. This can lead to fatigue and decreased performance during training or competition. Sleep is essential for muscle recovery and repair, so inadequate sleep can impact an athlete’s strength and power. Without proper rest, muscles may not have the chance to recover fully, which can lead to decreased performance in weightlifting, sprinting, and other explosive movement. It plays a crucial role in cognitive function, so lack of sleep can affect an athlete’s mental focus and ability to make quick decisions during competition. Finally, sleep deprivation can increase an athlete’s risk of injury. When the body is not well-rested, it is more susceptible to strain, sprains, and other injuries that can occur during training or competition. Getting enough sleep is crucial for athletes to perform at their best. It is recommended that athletes aim for 7-9 hours of sleep per night, and athletes may need even more sleep during periods of intense training or competition. Listen to your body.

The following is a generic, yet ideal example of the nutrient timing schedule for elite athletes. Gone are the days of three-square-meals. Elite athletes eat to be content, with a purpose, and often. Six to seven meals and snacks is what it will take for you to outlast your peers and separate yourself from the competition.

• Breakfast (around 7-8am): A balanced meal that includes carbohydrates, protein, and healthy fats. Examples may include oatmeal with fruit and nuts, eggs with whole-grain toast and avocado, or a smoothie with protein powder, fruit, and veggies.

• Mid-morning snack (around 10am): A small snack to help maintain energy levels. Examples may include a piece of fruit with nut butter, Greek yogurt with granola, or a protein bar.

• Lunch (around 12-1pm): Another balanced meal that includes carbohydrates, protein, and healthy fats. Examples may include a quinoa salad with grilled chicken and veggies, a turkey and avocado sandwich on whole-grain bread, or a veggie stir-fry with brown rice.

• Afternoon snack (around 3-4pm): A small snack to help maintain energy levels and prepare for an upcoming workout. Examples may include a protein shake, a piece of fruit with cheese or nut butter, or a small smoothie.

• Pre-workout snack (around 5-6pm): A snack that provides easily digestible carbohydrates for energy. Examples may include a banana, a sports drink, or a small serving of pasta with tomato sauce.

• Dinner (around 7-8pm): A balanced meal that includes carbohydrates, protein, and healthy fats. Examples may include grilled fish with roasted sweet potatoes and veggies, a turkey or tofu stir-fry with quinoa, or a large salad with grilled chicken, beans, and avocado.

• Evening snack (around 9-10pm): A small snack to help with recovery and prevent hunger overnight. Examples may include a small serving of Greek yogurt with fruit, a protein bar, or a small handful of nuts.

Breakfast is an important meal for athletes as it provides the energy and nutrients needed to fuel their morning activities and morning training sessions. Here are some breakfast ideas for athletes:

• Greek yogurt parfait: Layer Greek yogurt with fresh berries, granola, and a drizzle of honey for a high-protein and high-fiber breakfast that will keep athletes feeling full and energized.

• Oatmeal with nuts and fruit: Cooked oats are a great source of complex carbohydrates and fiber. Add in some nuts and fresh fruit for a balanced breakfast that will keep athletes fueled for the day.

• Whole-grain toast with avocado and eggs: This breakfast is a great source of healthy fats and protein. Toast a slice of whole-grain bread, spread on some mashed avocado, and top with a fried or scrambled egg.

• Smoothie bowl: Blend up some frozen fruit, Greek yogurt, and spinach to create a nutritious smoothie bowl. Top with granola and additional fruit for some crunch.

• Breakfast burrito: Scramble some eggs with veggies like peppers, onions, and mushrooms, and wrap them up in a whole-grain tortilla with some salsa and cheese for a filling and portable breakfast.

• Peanut butter and banana on whole-grain toast: This simple breakfast is a major source of protein, fiber, and healthy fats. Spread some peanut butter on a slice of whole-grain toast and top with sliced banana.

Pre-workout meals are important for providing the energy and nutrients needed to fuel exercise and optimize performance. The ideal pre-workout meal will vary depending on the type and duration of exercise, as well as individual dietary needs and preferences. Here are examples of pre-workout meals:

• Oatmeal with fruit and nuts: A bowl of oatmeal with sliced banana or berries and a handful of almonds or walnuts supplies complex carbohydrates, fiber, and healthy fats to supply sustained energy during exercise.

• Greek yogurt with fruit and granola: Greek yogurt is high in protein and low in fat, which makes it a great pre-workout choice. Add fresh berries and a handful of granola for added carbs and crunch.

• Whole grain toast with peanut butter and banana: Whole grain toast provides carbohydrates and fiber, while peanut butter and banana provide healthy fats, protein, and potassium. This is a great option for quick energy before a workout.

• Grilled chicken with sweet potato and vegetables: For a heartier pre-workout meal, grilled chicken with sweet potato and vegetables provides protein, complex carbohydrates, and fiber to fuel exercise and optimize recovery.

• Smoothie with protein powder and fruit: A smoothie made with protein powder, fruit, and Greek yogurt or almond milk provides a balance of protein and carbohydrates for sustained energy during exercise.

A post-workout snack with a 4:1 carbohydrate to protein ratio can help replenish glycogen stores and aid in muscle recovery after a workout. Here are some examples of snacks that fit this ratio:

• Chocolate milk: This classic post-workout drink is a great option, as it provides carbohydrates and protein in a convenient and tasty package.

• Greek yogurt with fruit: Greek yogurt is high in protein, and adding fruit such as bananas or berries provides carbohydrates.

• Whole-grain toast with peanut butter and banana: This snack provides a mix of carbohydrates, protein, and healthy fats.

• Trail mix with dried fruit and nuts: A mix of dried fruit and nuts provides a good balance of carbohydrates and protein.

• Apple slices with almond butter: Apples are a good source of carbohydrates, and almond butter provides protein and healthy fats.

• Smoothie with fruit and protein powder: Blend together your favorite fruits with protein powder and a liquid such as milk or almond milk for a quick and easy post-workout snack.

So there you have it. I did my homework. I checked, double checked, reverse engineered, re-engineered, researched, edited, rewrote, proof-read, and published this blog all for you. Fetch your calculator. Open up your notepad, and put on your thinking cap. It’s time to eat the science.

Recipes Curtesy of ChatGPT plus

“This search took me five minutes.”

Here are some examples of 300 calorie snacks:

1. Apple slices with peanut butter: 1 medium apple (95 calories) and 2 tablespoons of peanut butter (190 calories) for a total of 285 calories.
2. Greek yogurt with mixed berries: 1 cup of nonfat Greek yogurt (120 calories) with 1/2 cup of mixed berries (60 calories) and 1 tablespoon of honey (60 calories) for a total of 240 calories.
3. Hard-boiled eggs and whole-grain crackers: 2 hard-boiled eggs (140 calories) and 6 whole-grain crackers (160 calories) for a total of 300 calories.
4. Trail mix: 1/4 cup of mixed nuts (170 calories) with 1/4 cup of dried fruit (70 calories) and 1/4 cup of dark chocolate chips (60 calories) for a total of 300 calories.
5. Hummus and veggie sticks: 1/2 cup of hummus (140 calories) with 1 cup of carrot and celery sticks (40 calories) and 1/2 cup of cherry tomatoes (20 calories) for a total of 200 calories.
6. Tuna salad on whole-grain bread: 1 can of tuna (90 calories) mixed with 1 tablespoon of mayo (90 calories) and served on 2 slices of whole-grain bread (120 calories) for a total of 300 calories.

Here are some examples of 400 calorie snacks:

1. Avocado toast: 2 slices of whole-grain bread (240 calories) with 1/2 an avocado (120 calories) and 1 fried or poached egg (70-90 calories) for a total of 430-450 calories.
2. Smoothie bowl: 1 cup of frozen mixed berries (80 calories) blended with 1/2 cup of Greek yogurt (60 calories), 1/4 cup of almond milk (15 calories), and 1 tablespoon of honey (60 calories), topped with 1/4 cup of granola (120 calories) and 1 sliced banana (90 calories) for a total of 425 calories.
3. Cheese and crackers: 1 ounce of cheddar cheese (115 calories) with 6 whole-grain crackers (160 calories) and 1 medium apple (95 calories) for a total of 370 calories.
4. Chicken and veggie skewers: 4 ounces of grilled chicken breast (140 calories) with 1 cup of grilled veggies (60-80 calories) and 1/4 cup of tzatziki sauce (100 calories) for a total of 300-320 calories.
5. Banana and peanut butter smoothie: 1 medium banana (105 calories) blended with 2 tablespoons of peanut butter (190 calories), 1 cup of almond milk (30-60 calories), and 1/2 cup of ice (0 calories) for a total of 325-355 calories.

Here are some examples of 500 calorie snacks:

1. Grilled chicken sandwich: 4 ounces of grilled chicken breast (140 calories) with 2 slices of whole-grain bread (240 calories), 1 slice of cheddar cheese (115 calories), lettuce and tomato, and 1 tablespoon of mayo (50 calories) for a total of 545 calories.
2. Acai bowl: 1 pack of frozen acai (100 calories) blended with 1/2 cup of mixed berries (30 calories), 1/2 cup of granola (240 calories), 1 sliced banana (105 calories), and 1 tablespoon of honey (60 calories) for a total of 535 calories.
3. Baked sweet potato with black beans: 1 medium sweet potato (100 calories) topped with 1/2 cup of black beans (110 calories), 1/4 cup of shredded cheddar cheese (115 calories), and 1 tablespoon of salsa (15 calories) for a total of 340 calories. Add 1/2 cup of Greek yogurt (60 calories) on the side for an additional 60 calories, bringing the total to 400 calories.
4. Turkey and cheese roll-up: 4 slices of deli turkey (100 calories) and 4 slices of Swiss cheese (240 calories) rolled up and served with 1 medium apple (95 calories) for a total of 435 calories.
5. Protein smoothie: 2 scoops of protein powder (240 calories) blended with 1 cup of almond milk (30-60 calories), 1/2 cup of frozen mixed berries (40 calories), 1/2 banana (55 calories), and 1 tablespoon of almond butter (90 calories) for a total of 455-485 calories.

Here are some examples of 600 calorie meals:

1. Grilled salmon with roasted veggies: 4-ounce salmon fillet (240 calories) with 1 cup of roasted veggies such as bell peppers, zucchini, and onions (100 calories) drizzled with 1 tablespoon of olive oil (120 calories) for a total of 460 calories. Serve with 1 small sweet potato (100 calories) on the side for a total of 600 calories.
2. Chicken fajitas: 4-ounce chicken breast (140 calories) with 1 cup of sliced peppers and onions (50 calories) and 2 whole-grain tortillas (200 calories) for a total of 390 calories. Add 1/2 cup of black beans (110 calories) and 1/4 cup of shredded cheddar cheese (115 calories) on top for a total of 615 calories.
3. Mediterranean quinoa bowl: 1/2 cup of cooked quinoa (110 calories) with 2 tablespoons of hummus (70 calories), 1/2 cup of cherry tomatoes (20 calories), 1/2 cup of sliced cucumber (10 calories), 1/4 cup of feta cheese (70 calories), 2 tablespoons of balsamic vinaigrette (70 calories), and 4 ounces of grilled chicken breast (140 calories) for a total of 480 calories. Add 1 small pita bread (120 calories) on the side for a total of 600 calories.
4. Turkey and avocado sandwich: 2 slices of whole-grain bread (240 calories) with 2 slices of turkey breast (50 calories), 2 slices of cheddar cheese (230 calories), 1/4 of an avocado (60 calories), lettuce and tomato, and 1 tablespoon of mayo (50 calories) for a total of 630 calories. Cut the sandwich in half and serve with a side of carrot sticks and hummus (70 calories) for a total of 600 calories.
5. Beef stir-fry with brown rice: 4-ounce sirloin steak (220 calories) with 1 cup of stir-fried veggies such as broccoli, mushrooms, and bell peppers (100 calories) and 1/2 cup of brown rice (110 calories) for a total of 430 calories. Add 2 tablespoons of stir-fry sauce (90 calories) and 1 tablespoon of sesame seeds (50 calories) on top for a total of 570 calories.

Here are some examples of 800 calorie meals:

1. Grilled chicken with sweet potato and asparagus: 6-ounce chicken breast (280 calories) with 1 medium sweet potato (100 calories) and 1 cup of grilled asparagus (40 calories) drizzled with 1 tablespoon of olive oil (120 calories) for a total of 540 calories. Add a small side salad with mixed greens, cherry tomatoes, and 2 tablespoons of balsamic vinaigrette (80 calories) for a total of 800 calories.
2. Shrimp and vegetable stir-fry: 6-ounce shrimp (180 calories) with 2 cups of stir-fried veggies such as broccoli, bell peppers, and onions (100 calories) and 1/2 cup of brown rice (110 calories) for a total of 390 calories. Add 2 tablespoons of stir-fry sauce (90 calories) and 1/4 cup of cashews (120 calories) on top for a total of 600 calories. Serve with a side of vegetable soup (200 calories) for a total of 800 calories.
3. Beef and broccoli with quinoa: 6-ounce sirloin steak (330 calories) with 1 cup of steamed broccoli (55 calories) and 1/2 cup of quinoa (110 calories) for a total of 495 calories. Add 2 tablespoons of teriyaki sauce (90 calories) on top for a total of 585 calories. Serve with a side of miso soup (100 calories) and 1 small seaweed salad (115 calories) for a total of 800 calories.
4. Turkey and black bean chili: 6 ounces of ground turkey (240 calories) with 1/2 cup of black beans (110 calories), 1 cup of diced tomatoes (30 calories), 1 cup of chopped bell peppers (50 calories), and 1/4 cup of shredded cheddar cheese (115 calories) for a total of 545 calories. Add 2 tablespoons of sour cream (50 calories) and 1/4 cup of chopped onion (20 calories) on top for a total of 615 calories. Serve with 1 whole-grain roll (150 calories) for a total of 800 calories.
5. Grilled salmon with quinoa salad: 4-ounce salmon fillet (240 calories) with 1 cup of cooked quinoa (220 calories), 1 cup of mixed greens (10 calories), 1/2 cup of cherry tomatoes (20 calories), 1/2 cup of diced cucumber (10 calories), 1/4 cup of feta cheese (70 calories), and 2 tablespoons of balsamic vinaigrette (70 calories) for a total of 640 calories. Add 1 small whole-grain pita bread (160 calories) on the side for a total of 800 calories.

Here are examples of 1000 calorie meals:

1. Grilled steak with loaded baked potato and green beans: 10-ounce ribeye steak (660 calories) with 1 large baked potato (280 calories) topped with 2 tablespoons of butter (200 calories), 1/4 cup of shredded cheddar cheese (115 calories), and 2 tablespoons of sour cream (50 calories) for a total of 645 calories. Add 1 cup of steamed green beans (35 calories) on the side for a total of 680 calories.
2. Spaghetti and meatballs: 2 cups of cooked spaghetti (440 calories) with 4-ounce turkey meatballs (140 calories) and 2 cups of marinara sauce (300 calories) for a total of 880 calories. Add 1/4 cup of shredded parmesan cheese (110 calories) on top for a total of 990 calories.
3. Grilled chicken alfredo with garlic bread: 6-ounce chicken breast (280 calories) with two cups of cooked fettuccine (440 calories) and one cup of alfredo sauce (420 calories) for a total of 1140 calories. Add two slices of garlic bread (200 calories) on the side for a total of 1340 calories.
4. Fish and chips: 8-ounce beer-battered fish (450 calories) with one cup of French fries (365 calories) and 1/4 cup of tartar sauce (150 calories) for a total of 965 calories. Add one cup of coleslaw (50 calories) on the side for a total of 1015 calories.
5. Tofu and vegetable curry with rice: two cups of cooked brown rice (220 calories) with 1 cup of vegetable and tofu curry (540 calories) for a total of 760 calories. Add 1/2 cup of cooked chickpeas (135 calories) on top for a total of 895 calories. Serve with one whole-grain naan bread (180 calories) on the side for a total of 1075 calories.

Here are examples of 500 calorie smoothies:

1. Berry blast smoothie: one cup of frozen mixed berries (80 calories), 1/2 banana (55 calories), 1/2 cup of vanilla Greek yogurt (70 calories), 1/2 cup of unsweetened almond milk (15-30 calories), and 2 tablespoons of honey (120 calories) for a total of 340-355 calories. Add one scoop of protein powder (120-140 calories) for a total of 460-495 calories.
2. Green machine smoothie: two cups of spinach (14 calories), 1/2 cucumber (20 calories), 1/2 banana (55 calories), 1/2 cup of frozen pineapple chunks (40 calories), 1/2 cup of unsweetened almond milk (15-30 calories), and 1 tablespoon of chia seeds (70 calories) for a total of 214-229 calories. Add one scoop of vanilla protein powder (120-140 calories) and 1/2 cup of Greek yogurt (60-70 calories) for a total of 394-439 calories.
3. Chocolate peanut butter smoothie: 1/2 cup of vanilla Greek yogurt (70 calories), 1/2 cup of unsweetened almond milk (15-30 calories), 1/2 banana (55 calories), 2 tablespoons of natural peanut butter (190 calories), 2 tablespoons of cocoa powder (30 calories), and 1 tablespoon of honey (60 calories) for a total of 420-435 calories. Add one scoop of chocolate protein powder (120-140 calories) for a total of 540-575 calories.
4. Tropical paradise smoothie: 1/2 cup of frozen mango chunks (50 calories), 1/2 cup of frozen pineapple chunks (40 calories), 1/2 cup of unsweetened coconut milk (45-70 calories), 1/2 cup of orange juice (55-60 calories), and 1/2 banana (55 calories) for a total of 245-270 calories. Add one scoop of vanilla protein powder (120-140 calories) and 1/2 cup of vanilla Greek yogurt (70 calories) for a total of 435-480 calories.

Here are examples of healthy snacks to have before bed:

1. Greek yogurt with berries: one cup of Greek yogurt (100-120 calories) with 1/2 cup of mixed berries (40-50 calories) for a total of 140-170 calories.
2. Apple slices with almond butter: 1 medium apple (95 calories) sliced and served with 2 tablespoons of almond butter (180 calories) for a total of 275 calories.
3. Hummus and veggies: 1/4 cup of hummus (70-80 calories) with 1 cup of raw veggies such as carrots, cucumbers, and bell peppers (25-50 calories) for a total of 95-130 calories.
4. Turkey and cheese roll-up: 4 slices of deli turkey (100 calories) and 4 slices of Swiss cheese (240 calories) rolled up and served with 1/2 cup of cherry tomatoes (20 calories) for a total of 360 calories.
5. Whole-grain toast with avocado: 2 slices of whole-grain bread (120-160 calories) with 1/2 of an avocado (120 calories) mashed and spread on top for a total of 240-280 calories.
6. Low-fat cottage cheese with fruit: 1/2 cup of low-fat cottage cheese (80-90 calories) with 1/2 cup of fresh or canned fruit such as peaches, pears, or pineapple (50-70 calories) for a total of 130-160 calories.