7 Day Meal Plan For Female Athletes

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There’s only one thing that’s bigger than the female athlete’s body (perhaps their thighs?): their nutritional needs. That’s why our 7 day meal plan for female athletes is created by professional dietitians. Our meal plan is meant to give you all the necessary macros and micros and get your physique, not just back on track, but better than ever!

THE 7-DAY DETOX MEAL PLAN TO CLEAN UP YOUR DIET

Woman Cooking Healthy Food

You can’t perform at your peak if your body is not properly fueled. And the best way to make sure you’re getting the nutrients you need is to step back and look at your overall diet habits. Use this week of meals to detox your diet and eliminate the stuff you don’t want, like added sugars and processed carbs. Then, load up on what you do need — whole foods from all the major food groups. The result: a balanced diet that will help you fuel up and fully recover. Consider this a chance to reboot your eating habits to keep your body both satisfied and energized.

THE DIET DETOX BASICS

We’ve put together four days of menus that you can mix and match over the week. The meals are simple to prepare and have few ingredients, so they’ll fit into any crazy-busy schedule. Each meal should include a high-quality lean protein and healthy fat sources to keep hunger levels under control while fueling muscles.

As a general rule, aim to get at least five to six servings of fruits and veggies a day, as well as foods that help detox and ensure proper digestion with probiotics and prebiotics. To make it easy, we’ve included a few recipes that will fit right into your meal prep.

Make sure you’re staying hydrated by drinking at least 8 ounces of water at each meal and snack, and time your meals for optimal performance. Aim to work out 2 to 3 hours after eating and have a meal or snack within 30 to 60 minutes of exercise to maximize muscle-building activity.

Follow each day’s meals as listed below or switch them around to suit your taste. By the end of the week you’ll have found a few new favorites and be on track for a cleaner diet you can easily sustain.

1 OF 4

Avocado Toast

Day 1

BREAKFAST

  • Banana Powerseed Oatmeal (¼ cup steel-cut oats, ¾ cup unsweetened vanilla almond milk, 2 tbsp chia seeds, 1 tbsp natural almond butter, ½ banana)
  • Calories: 441, Fat: 21g, Carbs: 55g, Fiber: 17g, Protein: 14g

SNACK

  • Avocado toast (1 slice whole-wheat toast topped with ¼ avocado, salt and pepper to taste); 1 pear; 8 oz herb- or fruit-infused water
  • Calories: 240, Fat: 6g, Carbs: 45g, Fiber: 11g, Protein: 5g

LUNCH

  • Waldorf Chicken Salad Wrap on whole- wheat tortilla; ½ cup carrots, ¼ cup hummus; 8 oz kombucha
  • Calories: 587, Fat: 16.5g, Carbs: 64g, Fiber: 14g, Protein: 48g

DINNER

  • 4 oz baked salmon, ½ cup roasted asparagus, ½ cup cooked brown rice; 8 oz water
  • Calories: 415, Fat: 13g, Carbs: 24g, Fiber: 5g, Protein: 44g

SNACK/DESSERT

  • 1 cup sliced strawberries, 1 oz 70% dark chocolate; 8 oz water
  • Calories: 190, Fat: 13g, Carbs: 25g, Fiber: 3g, Protein: 4g

TOTAL NUTRITION:

Calories: 1,873, Fat: 70g, Carbs: 213g, Fiber: 50g, Protein: 115g

2 OF 4

Day 2

BREAKFAST

  • 7 oz plain low-fat Greek yogurt, 2 tbsp walnuts, ½ cup strawberries, 2 tsp honey, dash of cinnamon; 1 slice whole- wheat toast with 1 tsp butter
  • Calories: 421, Fat: 18g, Carbs: 42g, Fiber: 6g, Protein: 27g

SNACK

  • 1 banana with 1 tbsp almond butter; 8 oz kombucha
  • Calories: 245, Fat: 8g, Carbs: 38g, Fiber: 5g, Protein: 5g

LUNCH

  • Tangy BBQ Quinoa Bowl (½ cup cooked quinoa, ½ cup shelled edamame, ¼ cup diced red onion, ¼ diced avocado, 2 tbsp BBQ sauce); 8 oz herb- or fruit-infused water
  • Calories: 314, Fat: 13g, Carbs: 38g, Fiber: 10g, Protein: 15g

DINNER

  • 4 oz grilled chicken breast, 1 cup steamed broccoli, 1 medium sweet potato drizzled with 2 tsp olive oil; 8 oz water
  • Calories: 508, Fat: 16g, Carbs: 32g, Fiber: 6g, Protein: 37g

SNACK/DESSERT

  • 1 pear sprinkled with cinnamon; 1 organic string cheese; 4 cups air-popped popcorn; 8 oz water
  • Calories: 315, Fat: 8g, Carbs: 53g, Fiber: 10g, Protein: 13g

TOTAL NUTRITION:

Calories: 1,803, Fat: 62g, Carbs: 203g, Fiber: 37g, Protein: 97g

3 OF 4

Breakfast Burrito

Day 3

BREAKFAST

  • Breakfast burrito (2 scrambled eggs, ½ cup black beans, ¼ cup bell pepper, ¼ cup diced onion, 2 tbsp salsa on whole-wheat tortilla)
  • Calories: 356, Fat: 11g, Carbs: 43g, Fiber: 13g, Protein: 22g

SNACK

  • ½ cup shelled edamame sprinkled with sea salt; 1 medium apple; 8 oz water
  • Calories: 225, Fat: 4g, Carbs: 36g, Fiber: 8g, Protein: 9g

LUNCH

  • Avocado egg salad sandwich on 2 slices whole- wheat bread; ½ cup sliced cucumber, ¼ cup hummus; 8 oz kombucha
  • Calories: 522, Fat: 26g, Carbs: 60g, Fiber: 15g, Protein: 32g

DINNER

  • 2 cups raw spinach, 2 tbsp walnuts, ⅛ cup feta cheese, ¼ cup dried cranberries, 2 oz grilled chicken with dressing (1 tbsp olive oil, 1 tbsp balsamic vinegar, salt, pepper); 8 oz water
  • Calories: 517, Fat: 28g, Carbs: 38g, Fiber: 12g, Protein: 22g

SNACK/DESSERT

  • 6 oz organic Greek yogurt topped with ½ cup sliced strawberries, 1 oz crushed 70% dark chocolate; 8 oz water
  • Calories: 344, Fat: 14g, Carbs: 39g, Fiber: 3g, Protein: 17g

TOTAL NUTRITION:

Calories: 1,964, Fat: 83g, Carbs: 217g, Fiber: 51g, Protein: 102g

4 OF 4

Turkey Sliders

Day 4

BREAKFAST

  • Smoothie (½ cup frozen blueberries, ½ banana, ¼ avocado, 2 cups raw spinach, ¾ cup vanilla unsweetened almond milk, 1 tsp cinnamon, 2 scoops vanilla whey protein powder)
  • Calories: 331, Fat: 10g, Carbs: 37g, Fiber: 9g, Protein: 30g

SNACK

  • 1 hard-boiled egg; 1 medium apple; 8 oz kombucha
  • Calories: 200, Fat: 6g, Carbs: 29g, Fiber: 4g, Protein: 7g

LUNCH

  • Turkey burger with ¼ avocado, sliced tomato, onion, mustard on 100% whole-wheat thin sandwich roll; ½ cup strawberries; 8 oz water
  • Calories: 426, Fat: 19g, Carbs: 41g, Fiber: 12g, Protein: 30g

DINNER

  • Quinoa, Chicken, Cranberry & Goat Cheese Salad ; 1 cup steamed broccoli; 8 oz water
  • Calories: 600, Fat: 25g, Carbs: 61g, Fiber: 15g, Protein: 28g

SNACK/DESSERT

  • 3 oz canned tuna packed in water with 1 tbsp Dijon mustard on 5 whole-grain crackers; 1 pear; 8 oz water
  • Calories: 257, Fat: 5g, Carbs: 33g, Fiber: 5g, Protein: 22g

TOTAL NUTRITION:

Calories: 1,814, Fat: 65g, Carbs: 201g, Fiber: 45g, Protein: 117g

7-Day, 1,700-Calorie Meal Plan & Recipe Prep

1700 calorie diet meal plan with salmon, strawberries, orange, and avocado toast
Verywell / Zackary Angeline

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Meal planning helps keep you organized so you can shop for ingredients and prepare nutritious meals and snacks each week. If you are trying to reach a specific calorie goal, meal plans can also outline the correct portion size. If you’re looking for a 1,700-calorie per day meal plan, this is made up of three meals and three snacks daily, to keep you energized and satisfied.  

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a 1,700-Calorie Diet

Nutrient-dense foods should make up the bulk of a 1,700-calorie daily diet, with a bit of wiggle room for sweets and treats. The Dietary Guidelines for Americans recommend choosing foods from a variety of food groups in order to get all of the nutrients that the body requires.

Foods high in sugars or saturated fat, such as soda, fast food, and candy, provide calories but lack significant amounts of beneficial fiber, vitamins, and minerals. Although there is room in a balanced diet for most types of food, we do not want to get 1,700 calories only from these nutrient-sparse foods. Consequently, the bulk of this meal plan is made from whole, nutrient-dense foods, with a few treats added here and there.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,700 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

This 7-day meal plan includes breakfast, lunch, dinner, and three snacks. It has a good balance of carbohydrates (mostly from whole grains, vegetables, fruit and beans), protein, and healthy fats, which mirrors the recommendations from the dietary guidelines for Americans.1 

If there are certain foods that you don’t enjoy, feel free to swap them out and replace them with something that you prefer, but try to stay within the same category. For example, you can substitute a cup of rice with a cup of pasta or quinoa. Or perhaps you will swap out cauliflower for broccoli or green beans.

It’s also important to keep cooking methods in mind when you swap out foods. For example, swap grilled chicken for grilled fish, but not deep-fried fish, which has more calories and will skew the calorie count.

Day 1

Breakfast

  • 3/4 cup plan nonfat Greek yogurt
  • 1/4 cup granola
  • 1 cup strawberries

Macronutrients: approximately 298 calories, 21 grams protein, 31 grams carbohydrates, and 8 grams fat

Snack

  • 1 medium pear
  • 1 ounce mozzarella cheese

Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Lunch

  • Two slices whole grain bread with 3 ounces roast turkey breast, 1 medium tomato, and 1 teaspoon mayonnaise
  • 1 cup blueberries

Micronutrients: 407 calories, 24 grams protein, 66 grams carbohydrates, and 9 grams fat

Snack

  • 1 cup air-popped popcorn
  • 2 tablespoons almonds
  • 2 tablespoons raisins

Micronutrients: 168 calories, 4 grams protein, 25 grams carbohydrates, and 8 grams fat

Dinner

  • 3 ounces broiled salmon
  • 1 cup quinoa
  • 1 cup mixed cauliflower and broccoli with 2 teaspoons of olive oil vinaigrette

Micronutrients: 473 calories, 32 grams protein, 45 grams carbohydrates, and 19 grams fat

Snack

  • 2 small chocolate chip cookies
  • 1 cup skim milk

Micronutrients: 181 calories, 9 grams protein, 25 grams carbohydrates, and 6 grams fat

Daily Totals: 1,710 calories, 99 grams protein, 218 grams carbohydrates, and 57 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.2 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

  • One slice whole wheat toast with 2 tablespoons guacamole
  • 1-ounce reduced-fat cheddar cheese
  • 1 cup strawberries

Micronutrients: 277 calories, 14 grams protein, 33 grams carbohydrates, and 11 grams fat

Snack

  • 1/2 cup plain nonfat Greek yogurt
  • 1 cup strawberries
  • 2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Lunch

  • One slice whole wheat bread topped with 1/2 avocado, mashed and one fried egg
  • 1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

Snack

  • 15 grams dark chocolate
  • 2 tablespoons almonds
  • 2 tablespoons raisins

Micronutrients: 220 calories, 4 grams protein, 28 grams carbohydrates, and 12 grams fat

Dinner

  • 3 ounces shrimp
  • 1 cup brown rice
  • 1 cup red peppers and 1 cup broccoli stir-fired in 2 teaspoons of olive oil

Micronutrients: 458 calories, 29 grams protein, 59 grams carbohydrates, and 12 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 medium apple

Micronutrients: 157 calories, 3 grams protein, 37 grams carbohydrates, and 2 grams fat

Daily Totals: 1,686 calories, 78 grams protein, 221 grams carbohydrates, and 63 grams fat

Day 3

Breakfast

  • One packet plain oatmeal made with 2/3 cup of skim milk
  • One banana
  • 1 tablespoon walnuts

Micronutrients: 301 calories, 12 grams protein, 55 grams carbohydrates, and 6 grams fat

Snack

  • 1 cup edamame (shelled)

Micronutrients: 189 calories, 17 grams protein, 15 grams carbohydrates, and 8 grams fat

Lunch

  • Two slices whole grain bread with 3 ounces canned tuna mixed with 2 teaspoons mayonnaise and 1 cup spinach
  • 1 cup red pepper sticks

Micronutrients: 382 calories, 32 grams protein, 42 grams carbohydrates, and 11 grams fat

Snack

  • 1/2 cup plain nonfat Greek yogurt
  • 1 cup strawberries
  • 2 tablespoons granola

Micronutrients: 166 calories, 15 grams protein, 16 grams carbohydrates, and 5 grams fat

Dinner

  • 3 ounces grilled chicken
  • 1 cup broccoli and 1 cup kale stir-fried in 2 teaspoons olive oil
  • 1 cup pasta with 1/4 cup tomato sauce

Micronutrients: 501 calories, 39 grams protein, 59 grams carbohydrates, and 15 grams fat

Snack

  • 1 medium apple
  • 1-ounce cheddar cheese

Macronutrients: approximately 183 calories, 9 grams protein, 26 grams carbohydrates, and 7 grams fat

Daily Totals: 1,722 calories, 124 grams protein, 214 grams carbohydrates, and 52 grams fat

Day 4

Breakfast

  • Smoothie made with 1 cup plain nonfat Greek yogurt, one banana, half-cup almond milk, and 1 tablespoon of peanut butter

Macronutrients: approximately 334 calories, 28 grams protein, 42 grams carbohydrates, and 10 grams fat

Snack

  • 1 cup grapes
  • 2 tablespoons almonds

Macronutrients: approximately 140 calories, 3 grams protein, 19 grams carbohydrates, and 7 grams fat

Lunch

  • Three ounces salmon
  • 1/2 cup brown rice
  • 1 cup red pepper slices

Macronutrients: approximately 391 calories, 28 grams protein, 52 grams carbohydrates, and 8 grams fat

Snack

  • 1/4 cup roasted chickpeas
  • 2 tablespoons raisins

Macronutrients: approximately 189 calories, 5 grams protein, 32 grams carbohydrates, and 6 grams fat

Dinner

  • Salad made with 2 cups spinach, 1 cup diced carrots, 1 tablespoon olive oil vinaigrette
  • 3 ounces grilled chicken
  • 1 cup cooked quinoa

Micronutrients: 532 calories, 36 grams protein, 53 grams carbohydrates, and 20 grams fat

Snack

  • 2 cups air-popped popcorn
  • 15 grams dark chocolate

Micronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, and 6 grams fat

Daily Totals: 1,761 calories, 103 grams protein, 219 grams carbohydrates, and 57 grams fat

Day 5

Breakfast

  • 1 cup nonfat plain Greek yogurt
  • 1 cup blueberries
  • 2 tablespoons unsalted almonds

Macronutrients: 295 calories, 27 grams protein, 32 grams carbohydrates, 9 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 tablespoon dark chocolate chips

Macronutrients: 145 calories, 3 grams protein, 21 grams carbohydrates, 6 grams fat

Lunch

  • 3 ounces grilled chicken
  • 2 cups kale salad with 2 teaspoons olive oil vinaigrette and 1 tablespoon walnuts
  • 1 small whole grain roll

Macronutrients: 403 calories, 34 grams protein, 33 grams carbohydrates, 17 grams fat

Snack

  • 1/4 cup hummus
  • 1 cup carrot sticks

Macronutrients: 150 calories, 5 grams protein, 20 grams carbohydrates, 6 grams fat

Dinner

  • 1 cup black beans
  • 1 cup brown rice
  • 1 cup diced red pepper
  • 1 medium diced tomato
  • 2 tablespoons guacamole

Micronutrients: 528 calories, 22 grams protein, 100 grams carbohydrates, and 7 grams fat

Snack

  • One banana
  • 1 tablespoon peanut butter

Micronutrients: 200 calories, 5 grams protein, 30 grams carbohydrates, and 8 grams fat

Daily Totals: 1,720 calories, 96 grams protein, 236 grams carbohydrates, and 53 grams fat

Day 6

Breakfast

  • Two eggs, fried in 1 teaspoon butter
  • One slice 100% whole wheat bread
  • 1 medium tomato

Micronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, and 16 grams fat

Snack

  • One container (5.3 ounces) vanilla Greek yogurt
  • 1 cup strawberries

Macronutrients: 166 calories, 14 grams protein, 28 grams carbohydrates, 0 grams fat

Lunch

  • 2 cups spinach salad and 1 cup sliced green beans with 1 tablespoon olive oil vinaigrette
  • 3 ounces canned tuna
  • 1 small whole grain roll
  • One orange

Micronutrients: 440 calories, 30 grams protein, 59 grams carbohydrates, and 16 grams fat

Snack

  • 1/4 cup hummus
  • 1 cup broccoli florets

Macronutrients: 131 calories, 7 grams protein, 14 grams carbohydrates, 6 grams fat

Dinner

  • 2 cups lettuce
  • 1 small diced tomato
  • 1 cup chickpeas
  • 2 teaspoons salad dressing
  • One slice whole grain toast with 1 teaspoon butter

Micronutrients: 536 calories, 18 grams protein, 85 grams carbohydrates, and 17 grams fat

Snack

  • 1/2 cup ice cream

Micronutrients: 137 calories, 2 grams protein, 16 grams carbohydrates, and 7 grams fat

Daily Totals: 1,709 calories, 89 grams protein, 226 grams carbohydrates, and 62 grams fat

Day 7

Breakfast

  • One slice 100% whole wheat bread
  • 2 hard-boiled eggs mixed with 1 teaspoon mayonnaise
  • One tomato

Macronutrients: 296 calories, 18 grams protein, 24 grams carbohydrates, 16 grams fat

Snack

  • One orange
  • 2 tablespoons mixed nuts

Macronutrients: 171 calories, 7 grams protein, 29 grams carbohydrates, 14 grams fat

Lunch

  • 1 cup cooked pasta
  • 1 cup spinach and 1 cup cauliflower stir-fried in 2 teaspoons olive oil
  • 3 ounces grilled chicken

Macronutrients: 414 calories, 36 grams protein, 44 grams carbohydrates, 13 grams fat

Snack

  • 1 ounce cheddar cheese
  • 1 medium apple

Macronutrients: 183 calories, 9 grams protein, 26 grams carbohydrates, 7 grams fat

Dinner

  • 4 ounces grilled trout
  • 10 asparagus spears
  • 1 cup brown rice

Macronutrients: 483 calories, 32 grams protein, 50 grams carbohydrates, 16 grams fat

Snack

  • 1 cup strawberries
  • 1 tablespoon chocolate chips

Macronutrients: 132 calories, 2 grams protein, 21 grams carbohydrates, 5 grams fat

Daily Totals: 1,679 calories, 102 grams protein, 194 grams carbohydrates, and 71 grams fat

How to Meal Plan for a 1,700-Calorie Diet

  • Flexibility is built in. You can still reach the 1,700 calorie level daily even if you mix up the timing of meals and snacks each day. For example, if you prefer to eat more at breakfast and less at dinner, you can easily move 100 calories from one meal to the next. Or, perhaps you don’t want to snack three times per day. You can have two snacks, and add the final snack to your meal.
  • Snacks are interchangeable. Within each day, the three snacks can be switched. So, if popcorn is slated as the after-dinner snack but you prefer to eat it in the morning, go ahead!
  • Portion sizes dictate calories. This meal plan was specifically created for 1,700 calories, which is based on the serving size for each meal and snack. If you eat larger portions, you will take in more calories. If you eat smaller portions, you will take in fewer calories.

A Word From Verywell

This meal plan can help you determine the portion sizes of meals and snacks that make up a daily 1,700-calorie diet. To find out if 1,700 calories per day is right for you, speak with a healthcare provider or a registered dietitian on a customized meal plan.

7 Female Olympians Reveal What They Really Eat

Despite improvements to technology and equipment, the most important tool an athlete has is her body. How she fuels and trains is specific to her sport and integral to how she performs. For example, an aerial skier will defy gravity a little easier if she’s light and lean whereas a luger will benefit from a few extra pounds. Although Olympic athletes are capable of things the rest of us can’t even imagine, they’re still human, and when it comes to their diets, they sometimes struggle with cravings, body acceptance and fad diets too. Seven female athletes spoke to Cosmopolitan.com about their eating habits.

more from cosmopolitan

Brianna Decker, Hockey Player: “I’m 5-foot-4, and as a forward there are a lot of the defenders that I’m going up against who have a lot of size to them so I have to muscle through a lot people. The stronger you are the better, but you have to be careful about how much muscle you put on so you can keep your speed up. I play a more physical game, and I have tested my game out at different weights. I didn’t like how I played when I was seven pounds lighter because even though I felt a little faster, I felt I was being pushed around. I don’t let “ideal image” affect me. Plus, some guys are really into athletic girls and some guys aren’t! I’m surrounded by such a mixed group of people — to us the ideal body type is being athletic and being fit.

For breakfast I’ll eat eggs with vegetables mixed in, like a scrambler with some type of meat like ham, chicken or steak from the night before. Also some berries or banana. After my morning workout, I’ll have a protein shake to recover my muscles from weight training. Then I head straight to practice, and throughout that I’m constantly drinking water and those little gummies, Shot Bloks. Between periods I’ll have half a banana and peanut butter or almond butter to tied me over for the rest of the game. For dinner I like chicken with asparagus or any type of green vegetable. Sometimes a baked potato.

The meal I’m most looking forward to is a home-cooked meal from my mom. I really like her enchiladas or her shrimp jambalaya.”

Heather McPhie, Freestyle Skier: “My issue with food is that I under-eat. I can be a little bit particular in that I do like to eat organic. I like to eat fruits or vegetables. I like to take care of my body, and if I’m in some place where that’s not an option, I tend to not eat. Obviously I know this is not good for me. Sometimes calories are better than no calories. I need to be a little bit gentler on myself when we’re on the road and I’m in places that are different. I just need to try to eat and it will be okay. It’s not exactly what I’d eat at home — or anything close to what I’d eat at home — but it’s something.

I almost always have oatmeal in the morning — organic slow-cooked oats, which keeps me full for an entire morning. I usually throw in some fruit and some sort of protein like peanut butter or sunflower butter. I’ll snack on carrots and hummus. For lunch I’ll have a quinoa salad with greens and sunflower and pumpkin seeds. After training I’ll have a Luna bar. For dinner I enjoy red meat with cooked broccoli and steamed veggies. And ton of water throughout the day.

My diet won’t change too much after the Olympics. I don’t have a craving for junk food because I’ve taken out processed foods. When I took those things out, all of a sudden a carrot tasted sweet. You have some raspberries, and it’s like, ‘Whoa, those are really sweet!'”

em>Jessica Schultz

Jessica Schultz, Curler: “Curling is often still considered a beer-drinking sport, so the importance of diet is still up and coming. At the last Olympics there was a lot of talk about eating pizza and McDonald’s all the time, so that’s definitely changing. We have to make sure we’re getting the best nutrition to keep our brain fueled so we can focus for the two and half hours we’re on the ice. We’re also training a lot more off the ice with weight lifting and making sure the body is getting the vitamins.

For breakfast I’ll eat a two-egg-white omelet with spinach, tomato and a little bit of cheese and a coffee. For a morning snack I’ll have a protein bar and orange slices. Lunch is a turkey burger ­— no bun — and quinoa salad with tomato. During a game I’ll eat a protein bar or have a chocolate milk and a banana — I will bring a coffee mug full of chocolate milk into the rink with me and drink it between games. For an afternoon snack I’ll have a meat stick and a pear. And shrimp with green beans for dinner. 

During competitions we don’t drink — we wait until after and might have a bottle of wine. The last two years there’s been no alcohol during training or during competition. My goal is to continue what I’m doing after the games. I don’t want to fall back into my old ways. I might have a big bowl of pasta but then get back on track.”

Kelly Clark, Snowboarder: “I’m 30, and I’m probably the most comfortable in my skin that I’ve been. I think when you’re younger, your self-image can be dictated by society and culture a lot, but as I’ve gotten older, I’ve gotten more comfortable being me. Our sport is so new, and it has elements that are lifestyle and elements that are sport. Recently it’s transitioned more into a sport as the tricks have progressed. I thought, ‘I’m a successful snowboarder, but perhaps if I treat my body like an athlete treats her body, pay attention to what I put in it and condition it, perhaps I could achieve my dreams better and chase down these things that I’ve always wanted.’

When I’m home, I have the luxury of juicing, which I do every day. When I’m on the road, I make smoothies to replace that. I’m getting the bulk of my vitamins and veggies in the smoothie or juice format. Every morning I either have a smoothie or fresh juice and eggs and toast and bacon. A very traditional breakfast. And coffee. When I’m on the hill, I have at least one snack bar in my pocket. Like a protein bar. Even if I don’t feel like eating, I know it’ll give me more energy. As a post-workout snack, I’ve started drinking chocolate milk as a recovery drink. From what I hear from my nutritionist, it’s the right balance of fats, carbs, and proteins. Lunch is a turkey sandwich or tacos — some sort of meat mixed in with carbs and veggies. I’ll usually have toast with almond butter and a banana after a workout. For dinner I’ll usually end up eating chicken or beef — a big chicken pasta meal or red meat with sweet potatoes and spinach salad.

When I go to and from the airports, I do it up at In-N-Out. My favorite pastime.”

Ann Swisshelm, Curler: “Since February I’ve lost 40 pounds in a concerted effort to attack the podium in Sochi. As the oldest player on our team — I’ve been competing for 20 seasons — this was a pretty significant change to how I approached nutrition in the last half a year. Being on a strict regime has simplified things for me because instead of a large variety of choices, I’ve got less. Plus, athletes are built around setting goals and attaining them, so it was actually a little freeing. Everyone talks about it being a hardship with diet and nutrition, but I think if you look at it in a different way, like by considering how it feels for your body, it wouldn’t be those things.

I always make sure I eat breakfast. I’ll have Greek yogurt with fruit, one or two eggs — every third or fourth day I’ll have the yoke as well instead of just the white — and almonds or something a little salty. I’ll have a cup of coffee and sometimes some fresh orange juice. For snack I’ll have an apple every day. Lunch will be a salad, nothing fancy. Dinner is a protein and vegetables. I keep things pretty low-carb. Between games we have a five-minute break, and I’ll always have a chocolate milk ­­— it’s quite frankly a very positive food and makes me feel younger!

What I’m really looking forward to when I get home is this little pub. They make the best cheeseburgers, and they are humongous. I’m not going to share it with my husband.”

Caitlin Gregg, Cross-Country Skier: “My husband [Brian Gregg] is also training for Sochi and we always cook together, but he was out of town and I have always been curious about how I would feel if I eliminated gluten from my diet, so I experimented and I have to say I really liked it! Let me be clear, I have no intolerance, no allergy, and no underlying medical condition. I started eating good quality whole foods because I’ve eliminated a lot of the highly processed foods, since a lot of those are made with wheat. It’s been about three months. I’m not 100 percent perfect and I’m sure I would insult people who [have] celiac [disease], but I am excited about it. We still totally have bread and pasta in the house for my husband but he eats less of it by default. I will say his performance has been pretty solid these last couple years, and I definitely think it’s because of my cooking — I am a good influence on him.

For breakfast we’ll have a bowl of oatmeal with this high-density flax meal, which adds fiber and good omega-3s, and I’ll mix in some frozen berries and some milk and a bit of protein like a soft-boiled egg. We work with a nutrition company called Infinit — it’s recovery drinks, so it helps with electrolyte depletion and I’ll drink that after a training session. For lunch we’ll have a big salad and we’ll throw garbanzo beans or tuna on it and some good fats like avocado. As a snack I’ll have veggies and a yogurt dip. For dinner we eat good quality protein. We actually have a sponsorship with a wild-salmon fisherwoman, Misty Fjord, who sends us wild salmon she catches and flash-freezes. It’s so rich, I feel like a bear in some Alaskan river when I eat it. This is always our pre-race meal. At night, if I get a craving, I’ll run out and get some gluten-free chocolate.  

This whole no-gluten thing was only supposed to be for a week, then it was two weeks, now it’s been a few months, so I might stop after the games. I have a soft spot for apple pie. And as my husband says, ‘Everything that’s fun has gluten in it!'”

Erin Hamlin, Luger: “For luge, it helps to be heavy. It’s a gravity sport so we want to have as much mass as we can. Obviously we want it to be good weight — we’re not going to sit on the couch and fill our faces with donuts all day. I’m trying to eat as many healthy calories as I can take in. One of the biggest parts of my training is eating, which can become so painful sometimes because a lot of times I’m just force-feeding myself. I’m probably bigger than I normally would be, but I’ve been doing this since I was 12 so I’m not really sure what my natural weight would be. I may be bigger than the average person, but it’s muscle and I’m proud to be a strong female. There are certain things you can’t get away with wearing when you have ‘man shoulders,’ but I’m totally OK with that.

When I’m training, for breakfast I’ll have an array of cold cut meats, two or four boiled eggs, bread of some form, some yogurt with muesli or granola and an orange or a banana. Lunch might be a plate of pasta. If I had my choice, I’d have chicken and veggies, but sometimes in Europe that can be hard to get. Dinner is similar to lunch, but the portion will be a little bit bigger. I also normally have a protein shake after dinner to give myself some extra calories. If it’s a race day, my breakfast will be a lot lighter because I don’t want to feel uncomfortable while I’m racing.

Once the games are over, I’m really excited to do a bit of a detox. I got one of those crazy juicers for Christmas so I’m excited to do some stupid smoothie diet for a week!”

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