sports nutrition, underfueling, when fueling feels hard
Taylor Fisher
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A Sample 1300 mg Calcium Meal Plan

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Hey there! Hope everyone had a great weekend. If you follow me on my Instagram you know that I got to spend Sunday doing one of my favorite activities with the family, ice skating. It was so much fun to skate but to also get to help my niece and nephew skate.

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I just posted my blog post about calcium & vitamin D needs for kids and teens and the young athlete last week. This week, because I’m such an advocate for food first if possible, I want to share with you a couple of examples of what meeting needs through diet alone can look like. For my examples I have chosen the 1300 mg goal because teens are who I most often see with stress fractures and who I most often educate. See previous post for calcium recommended daily amounts for different ages. Remember that I’m really only considering calcium here. This does not reflect any particular energy, protein, carbohydrate or fat intake. Nor does it address other micronutrients. Comment with questions!

Happy Fueling!

Taylor

1300 mg CALCIUM PER DAY MEAL PLANS (with dairy)

CALCIUM SAMPLE PLAN 1:

BREAKFAST

  • 5 oz yogurt (250 mg)

  • 1/2 tsp chia seeds (85 mg)

  • fruit


SNACK

  • 1 oz raw or dry roasted almonds (75 mg)

LUNCH

  • Grilled chicken sandwich

  • With 1 slice of cheese (150 mg)

  • Side kale salad (2 cups fresh kale) (180 mg)


SNACK

  • 8 oz. chocolate milk (300 mg)

DINNER

  • Pork tenderloin

  • 1 baked potato (~30 mg)

    • 1 slice cheese (~150 mg)

    • plain yogurt (~50 mg)

  • 1 cup cooked broccoli (62 mg)

TOTAL CALCIUM: ~ 1332 mg

CALCIUM SAMPLE PLAN 2


BREAKFAST

  • 1 cup cooked oatmeal (1/2 cup dry oats + 1 cup milk) (~328 mg)

  • 2 tsp almond butter (~28 mg)

  • 1/2 banana


SNACK

  • 1 yogurt, not Greek (~ 5 oz.) (~250 mg)


LUNCH

  • Grilled salmon salad

    • 3 cups chopped fresh kale (270 mg)

    • 4 oz grilled Coho salmon (50 mg)

    • diced veggies of choice

    • 2 tbsp feta (~90 mg)

    • dressing of choice

  • fruit / crackers on the side


SNACK

  • 5 figs (~135 mg)


DINNER

  • Grilled chicken breast

    • 1 slice melted mozzarella cheese (~150 mg)

    • fresh sliced tomatoes + basil

  • 1 cup cooked broccoli (~60 mg)

  • 1/2 cup cooked brown rice

  • 8 oz. milk (300 mg)


TOTAL CALCIUM: ~1500 mg

If your athlete is really struggling with their fueling for sport and you’re looking for a place to start to help them start improving their nutrition, I invite you to download my FREE Getting Started Guide to a Well-Fueled Young Athlete! It has some of the basic info to know and think about when it comes to getting the young athlete well-fueled for their sport. Enjoy!