Daily Nutrition Game Plan

Breakfast: Your Performance Foundation

Never skip it! Your body has been fasting all night and needs fuel to kickstart your metabolism. When athletes tell me they skip breakfast, I immediately know why their performance is suffering. Your body has been fasting all night and desperately needs fuel to kickstart your metabolism.

My go-to power breakfast recommendations:

• Overnight oats with berries and nuts (I prep these Sunday nights)

• Scrambled eggs with whole grain toast and avocado

• Greek yogurt parfait with granola and fruit

• Smoothie bowl with protein powder (my personal morning favorite)

Lunch: Midday Refuel

Keep your energy steady through afternoon practices or games.

Winning lunch combos:

• Grilled chicken salad with quinoa

• Turkey and hummus wrap with veggies

• Rice bowl with beans, vegetables, and lean protein

• Soup and sandwich with whole grain bread

Dinner: Recovery and Rebuild

This is when your body does most of its repair work.

Champion dinner plates:

• Salmon with sweet potato and roasted vegetables

• Lean beef stir-fry with brown rice

• Chicken and vegetable pasta with marinara sauce

• Bean and vegetable chili with cornbread

Smart Snacking (My Secret Weapon)

I always pack extra snacks in my bag when I'm working with teams because I know someone will need fuel between meals!

My go-to snacks:

• Apple with almond butter

• Trail mix with nuts and dried fruit

• String cheese and whole grain crackers

• Homemade energy balls

It all starts with what you put on your plate! For more tips, check out Blog #3, Hydration, Your secret Weapon, coming next week!

-Danielle Phillipps, MS, RDN