The Baseball Diet Plan: 7 Days of Perfect In-Season Eating

Need a nutrition plan for baseball season. Here you go. You're welcome.


Sometimes you need more than general guidelines when it comes to your nutrition. That's why we're presenting a baseball meal plan that will fuel you through a week's worth of workouts, practices and games. Of course, every athlete is different, but you can use this as a starting point and adjust your personal meal plan as you see fit.

Monday

Breakfast

  • 1 100% whole grain bagel
  • 1 cup calcium-fortified orange juice
  • 1 mozzarella string cheese made with skim milk
  • 1 tbsp. peanut butter

Lunch
Grilled chicken salad

  • 3 cups celery, carrots, peppers and onions
  • 3 oz. grilled lean chicken breast
  • 2  tbsp. olive oil and balsamic vinegar
  • 1 small box raisins
  • Water

Post-Workout

  • 8 oz. low-fat yogurt
  • 1 banana

Dinner

  • 2 cups cooked brown rice
  • 5 oz. turkey without the skin
  • 2 cups cooked veggies
  • 1 tsp. trans-fat-free margarine
  • 1 cup low-fat frozen yogurt with 1 cup strawberries
  • 1 cup skim or unsweetened soy or almond milk

Snack

  • Raw veggies with 2 tbsp. hummus

Nutrition Information

  • Calories: 2,611
  • Protein:142 g
  • Fat: 56 g
  • Carbs: 384 g

Tuesday

Breakfast

  • 1 cup whole grain cereal
  • 1 cup skim or almond or soy milk
  • 1 banana

Lunch

  • 2 slices 100% whole wheat bread
  • 4 oz. lean turkey lunch meat
  • 3 oz. whole-wheat pretzels
  • 1 orange

Post-Workout

  • 8 oz. yogurt
  • 1 banana

Dinner

  • 5 oz. lean beef or grilled chicken
  • Cooking spray to cook meat
  • 2 high-fiber whole grain tortillas
  • 2 cups of grilled peppers and onions
  • 1 cup salsa

Snack

  • 1 cup canned pears packed in extra light syrup

Nutrition Information

  • Calories: 2,474
  • Protein: 163 g
  • Fat: 39 g
  • Carbs: 367 g

Wednesday

Breakfast

  • 1 100% whole-grain English muffin
  • 1 tbsp. peanut butter
  • 1 cup calcium-fortified orange juice

Lunch

  • Grilled salmon salad (3 cups)
  • 1 cup of mixed celery, carrots, peppers and onions
  • 4 oz. grilled or canned salmon
  • 2 tbsp. olive oil and lemon juice dressing
  • 1 piece of fruit

Post-Workout

  • 1 protein bar
  • 1 cup yogurt with fresh fruit
  • Water

Dinner

  • 2 cups whole wheat pasta
  • 5 oz. 92% lean ground sirloin added to sauce
  • 1 cup fat-free pasta sauce
  • 1 cup onions and peppers added to sauce
  • ½ cup fat-free frozen yogurt
  • 1 slice watermelon or 1 pear
  • 1 cup milk

Nutrition Information

  • Calories: 2,383
  • Protein: 145 g
  • Fat: 52 g
  • Carbs: 334 g

Thursday

Breakfast

  • 2 packets instant oatmeal
  • 1 tbsp. ground flax seed
  • 1 cup calcium-fortified orange juice

Lunch

  • 2 slices 100% whole-wheat bread
  • 4 oz. nitrite-free turkey
  • Lettuce, tomato, onion for sandwich
  • 2 tbsp. light mayo or salad dressing
  • 1 orange

Post-Workout

  • 8 oz. yogurt with fruit and small handful of granola
  • 2 scoops protein powder (approx. 30 grams)

Dinner

  • 2 cups stirfried vegetables
  • 2 cups brown rice
  • 5 oz. lean chicken or pork
  • 1 cup fresh or canned pineapple
  • 1 cup skim milk

Snack

  • 3 oz. whole-grain pretzels
  • 1 small box raisins

Nutrition Information

  • Calories: 3,106
  • Protein: 177 g
  • Fat: 62 g
  • Carbs: 460 g

Friday

Breakfast

  • 1 whole grain bagel
  • 1 tbsp. low-fat cream cheese
  • 1 cup skim milk
  • 1 banana

Lunch

  • 3 oz. grilled lean chicken breast
  • 2 tbsp. low-fat ranch dressing
  • 1 small box raisins or piece of fruit
  • 1 whole-grain roll with 1 tsp. olive-oil-based margarine

Post-Workout

  • 8 oz. yogurt
  • 1 banana

Dinner

  • 1 whole grain bun
  • 4 oz. turkey burger
  • 1 slice low-fat cheese
  • mustard, ketchup, lettuce, tomato
  • 1 handful of tortilla chips
  • 1 cup low-fat frozen yogurt
  • 1 cup skim milk

Snack

  • 1 large stalk of celery with 1 tbsp. peanut butter

Nutrition Information

  • Calories: 2,714
  • Protein: 149 g
  • Fat: 78 g
  • Carbs: 353 g

Saturday

Breakfast

  • ½ cup Egg Beaters
  • 1 tbsp. light trans fat-free margarine
  • 2 slices 100% whole-grain bread
  • 1 cup skim milk
  • 1 banana

Lunch

  • 1 cup broth-based soup
  • 2 slices 100% whole-wheat bread
  • 4 oz. lean turkey, ham or chicken with lettuce, tomato, onion for sandwich
  • 2 tbsp. light mayo
  • 1 orange
  • 1 cup 1% milk
  • 3 oz. whole-grain pretzels

Post-Workout

  • Light and Fit Smoothie
  • 1 banana

Dinner

Turkey Chili

  • 3 oz. lean ground turkey
  • 1 cup red beans
  • 1 cup peppers and onions
  • 1 small piece of cornbread

Snack

  • Handful of grapes

Nutrition Information

  • Calories: 2,690
  • Protein: 160 g
  • Fat: 37 g
  • Carbs: 429 g

Sunday

Breakfast

  • 1 cup whole grain cereal
  • 1 cup 1% milk
  • 1 orange

Lunch

  • 2 slices 100% whole-wheat bread with 4 oz. lean turkey lunch meat
  • Lettuce, tomato, onion for sandwich
  • 2 tbsp. light mayo or salad dressing
  • ½ canned fruit in extra-light syrup
  • 1 small handful baked tortilla chips

Snack

  • ½ cup trail mix

Dinner

  • 2 cups cooked whole-wheat pasta
  • 5 oz. cooked turkey without the skin
  • 2 cups fresh veggies
  • 2 tbsp. fat-free Italian dressing
  • 1 cup low-fat frozen yogurt with 1 cup strawberries
  • 1 cup 1% milk

Snack

  • 3 oz. whole-grain pretzels
  • 1 cup grape juice

Nutrition Information

  • Calories: 2,930
  • Protein: 147 g
  • Fat: 63 g
  • Carbs: 442 g


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | PROTEIN | WATER | SANDWICH | BREAKFAST | CHEESE | CHICKEN | LUNCH | CALCIUM | YOGURT | PEANUT BUTTER | CEREAL | DINNER | BAGEL