Meal Ideas for Golfer's

Meal Plans that Get you ready for a Great Round of Golf. Here are some great menu ideas to increase your performance on the course. Each of these meal ideas contains a balance of carbohydrates, protein and fat.



Here’s how your day should look. Eat breakfast about 2 hours before your start. Drink some water. Take in a slow release snack just prior to teeing off. Take in another snack or very light lunch while playing. Keep all snacks and beverages slow release carbohydrates while playing. Don’t take in caffeine, alcohol, Gatorade or other fast release carbohydrates.

Breakfast Meals
• Instant Oatmeal with lowfat/nonfat milk
• Waffle with Turkey Sausage and piece of fruit (very little syrup)
• Egg whites with bowl of oatmeal
• Egg whites with Canadian bacon
• Raspberry oatmeal with peanut butter toast
• Seven Grain Belgian Waffle
• Yogurt Parfait with fresh fruit and almonds
• Yogurt Parfait with Raisins and Almonds
• Yogurt with a handful of granola
• Kashi cereal with Berries
• Egg White omelet with veggies
• Oatmeal with Raisins and Almonds
• Cottage Cheese with Sliced Cucumbers
• Oatmeal with Canadian Bacon and a Banana
• Low fat Cottage Cheese with Pineapple
• 1 Whole Egg + egg whites with wheat toast
• Whole wheat toast with banana, honey and peanut butter

Lunch Meals
• Turkey on whole wheat
• Turkey on pita bread
• Veggie burger on whole wheat
• Chicken breast sandwich on whole wheat
• Tuna sandwich on pita bread
• Lean Roast Beef and Veggies on Pita Bread
• Turkey Slice on Whole Wheat Bagel
• Sliced turkey on Whole Wheat Wrap with Veggies
• Sliced Roast Beef on Whole Wheat Wrap with Veggies
• Hardboiled egg with Sliced Veggies

Dinner Meals
• Ground Turkey with pasta, cup tomato sauce and green beans
• Baked Halibut with broccoli and wild rice
• Chicken Stir Fry with Brown Rice
• Baked chicken, Sweet potato and small salad
• Broiled tuna steak, medium artichoke, small salad
• Boiled shrimp, corn, brown rice
• Teriyaki Salmon, mixed vegetables, brown rice
• Lean Steak, baked potato filled with broccoli
• Baked Lemon Chicken, fresh mixed vegetables, wild rice
• Grilled steak, wild rice and steamed green beans
• Spiced Chicken, fresh asparagus, an apple

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