🏒 Christmas Break
Hockey Nutrition Plan
Goal:
Weight Gain • Recovery • Energy
(6’3” • 150 lbs • 15-year-old hockey player)
🍽️ 10-DAY DINNER PLAN (NO REPEATS)
Day 1 – Chicken Teriyaki
- Teriyaki chicken (thighs preferred) - White or jasmine rice (butter mixed in)
- Broccoli, snap peas, or green beans - Hawaiian rolls
Day 2 – Pulled Pork -
Pulled pork (sandwich or plated) - Mashed potatoes or mac & cheese -
Coleslaw - Cornbread or rolls
Day 3 – Filet Mignon -
Butter-basted filet mignon - Garlic mashed potatoes - Asparagus or green beans
- Bread or rolls
Day 4 – Spaghetti with meat sauce (beef or sausage) - Garlic
bread - Caesar or simple salad
Day 5 – Chicken Cordon Blue
- Breaded chicken cutlets - Marinara + melted mozzarella - Spaghetti or penne -
Garlic bread
Day 6 – Teriyaki Salmon Rice
Bowls - Glazed salmon - White rice - Avocado slices - Cucumber or edamame -
Extra teriyaki drizzle
Day 7 – Carne Asada Street
Tacos - Carne asada - Warm tortillas - Cilantro & onion - Rice &
beans - Chips & salsa
Day 8 – Breakfast-for-Dinner
Burritos - Eggs - O’Brien hashbrowns - Sausage, bacon, al pastor, carne
asada - Bell peppers - Cheese - Flour tortillas
Day 9 – Cheeseburger Night
- Cheeseburgers (single or double) - Oven fries or tater tots - Pickles &
fruit or simple salad
Day 10 – Comfort Food Rotisserie
Chicken- Mashed potatoes - Gravy - Green beans or corn - Rolls
🌯 BREAKFAST PLAN (BIG + ROTATABLE)
Option 1: Loaded Breakfast Burritos
·
Flour tortillas
·
Eggs
·
O’Brien hashbrowns
·
Sausage, bacon, al pastor, carne asada
·
Bell peppers
·
Cheese
Option 2: Classic Big Breakfast
·
4 eggs (scrambled with cream + cheese)
·
Hashbrowns
·
Sausage or bacon
·
Toast with jam
·
Orange juice or milk
Option 3: Pancakes or Waffles
·
Pancakes or waffles with butter + syrup
·
Eggs
·
Sausage or bacon
·
Fruit or juice
Option 4: Oatmeal Power Bowl
·
Oatmeal made with whole milk
·
Peanut butter
·
Banana
·
Honey
·
Side of eggs
🍎 SNACKS & SMOOTHIES (2–3 DAILY)
Easy Snacks
·
Peanut butter toast
·
Greek yogurt + honey
·
Cottage cheese + fruit
·
Banana nut muffins
·
Cheese & crackers
·
Trail mix
Weight-Gain Smoothie (600–800 cal)
·
Whole milk
·
Banana
·
Peanut butter
·
Greek yogurt
·
Optional honey or oats
🛒 GROCERY LIST
Meat & Protein
·
Chicken thighs
·
Rotisserie Chicken
·
Pulled pork or pork shoulder
·
Filet mignon
·
Ground beef or sausage
·
Salmon
·
Carne asada
·
Bacon
·
Sausage links
·
Eggs
Dairy
·
Whole milk
·
Heavy whipping cream
·
Butter
·
Cheese (cheddar, mozzarella, parmesan)
·
Greek yogurt
Grains & Bakery
·
Flour tortillas
·
Rice (white/jasmine)
·
Pasta (ziti, spaghetti)
·
Bread
·
Hawaiian rolls
·
Cornbread mix
Produce
·
Bell peppers
·
Broccoli
·
Snap peas
·
Green beans
·
Asparagus
·
Avocados
·
Bananas
·
Salad greens
·
Cilantro
·
Onions
Pantry & Extras
·
Teriyaki sauce
·
Marinara sauce
·
Olive oil
·
Syrup
·
Honey
·
Jam
·
Chips & salsa
✔️ HOUSE RULES
·
Second helpings encouraged
·
Butter, cheese, sauces = YES
·
Milk or juice with meals
·
Bedtime snack if hungry
Expected result (9 days): +2–4 lbs,
better energy, stronger body 💪
