3-Day Sample Meal Plan for a Resistance-Trained College Student on a
Budget
Sustaining muscle growth and muscular strength in a resistance trained athlete involves a
strategic consumption of protein, essential amino acids (EAAs), and supporting nutrients. EAAs,
in the context of whole proteins, are of greatest importance in stimulating muscle protein
synthesis according to the International Society of Sport Nutrition (ISSN) (Ferrando et al., 2023).
Student-athletes, however, including those in NCAA Division II programs, also have numerous
barriers to accessing necessary nutrients, including a lack of knowledge of proper diet, food
insecurity, and time constraints (Alger, 2024). Nutrition services and education are key to athlete
health and performance, even in universities of a restricted budget.
Day 1
Breakfast (Home):
• Oatmeal with banana and 1 tbsp peanut butter
• 2 boiled eggs
Lunch (Campus Option):
• Grilled chicken wrap with lettuce and tomato
• Fruit cup
Dinner (Home):
• Brown rice, canned black beans, sautéed frozen vegetables
• 1 grilled chicken thigh
Snack:
• Greek yogurt with honey
Day 2
Breakfast (Home):
• Whole wheat toast, 2 scrambled eggs, spinach
• Small apple
Lunch (Home):
This study source was downloaded by 100000898062787 from CourseHero.com on 09-30-2025 10:49:13 GMT -05:00
https://www.coursehero.com/file/251848388/Unit-12-AS1-pdf/
Budget
Sustaining muscle growth and muscular strength in a resistance trained athlete involves a
strategic consumption of protein, essential amino acids (EAAs), and supporting nutrients. EAAs,
in the context of whole proteins, are of greatest importance in stimulating muscle protein
synthesis according to the International Society of Sport Nutrition (ISSN) (Ferrando et al., 2023).
Student-athletes, however, including those in NCAA Division II programs, also have numerous
barriers to accessing necessary nutrients, including a lack of knowledge of proper diet, food
insecurity, and time constraints (Alger, 2024). Nutrition services and education are key to athlete
health and performance, even in universities of a restricted budget.
Day 1
Breakfast (Home):
• Oatmeal with banana and 1 tbsp peanut butter
• 2 boiled eggs
Lunch (Campus Option):
• Grilled chicken wrap with lettuce and tomato
• Fruit cup
Dinner (Home):
• Brown rice, canned black beans, sautéed frozen vegetables
• 1 grilled chicken thigh
Snack:
• Greek yogurt with honey
Day 2
Breakfast (Home):
• Whole wheat toast, 2 scrambled eggs, spinach
• Small apple
Lunch (Home):
This study source was downloaded by 100000898062787 from CourseHero.com on 09-30-2025 10:49:13 GMT -05:00
https://www.coursehero.com/file/251848388/Unit-12-AS1-pdf/
