Ultimate Athlete Diet Plan to Lose Weight

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College athletes have to perform well in academics as well as in their chosen sport. They usually involve in strenuous and fast-paced workouts. A college athlete may be playing for the school cricket, soccer, basketball or lawn tennis team. They also have to perform well in their studies simultaneously.

To do your best, you have to be properly fuelled. In fact, nutrition is viewed as the foundation of College Athlete program and critical to performance. An athlete’s diet is moderately low in carbs and emphasizes consuming macronutrients from whole plant foods, lean proteins and healthy fats. Here is the ultimate college athlete diet plan.

College Athlete Diet Rules

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As a general guide, college athletes should “eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar” and “keep intake to levels that will support exercise but not body fat.”

The diet is designed to control blood sugar and minimize inflammation, which may curb hunger and reduce your risk of chronic diseases, such as obesity, heart disease and type 2 diabetes. Reducing inflammation may also bolster recovery from workouts.

These are some rules for the ultimate college athlete diet:

  • 1/3 lean protein: Options include skinless chicken breast, fish, lean beef and low-fat dairy.
  • 2/3 healthy carbs: Emphasize colorful, non-starchy vegetables and fruits with a low glycemic index (GI).
  • A small amount of healthy monounsaturated fat: Olive oil, avocados and nuts are a few options.

College Athlete Diet Plan

Here is a sample menu:


  • 3 protein blocks: 3/4 cup (170 grams) of cottage cheese
  • 1 carb block: 1.5 cups (270 grams) of chopped tomatoes
  • 2 carb blocks: 1 cup (148 grams) of blueberries
  • 3 fat blocks: 9 almonds (11 grams)


  • 3 protein blocks: 3 ounces (84 grams) of grilled chicken breast
  • 1 carb block: 1 cup (180 grams) of cooked asparagus
  • 2 carb blocks: 1/2 cup (99 grams) of cooked lentils
  • 3 fat blocks: 1 teaspoon (4.5 grams) of extra virgin olive oil to flavor vegetables

Afternoon Snack 

  • 1 protein block: 1 large hard-boiled egg (50 grams)
  • 1 carb block: 2 cups (298 grams) of cherry tomatoes
  • 1 fat block: 1 tablespoon of avocado (14 grams)


  • 3 protein blocks: 4.5 ounces (127 grams) of baked salmon with dill
  • 1 carb block: 1.5 cups (234 grams) of steamed broccoli
  • 1 carb block: 2 cups (380 grams) of sauteed collard greens
  • 1 carb block: 1 cup (166 grams) of strawberry slices
  • 3 fat blocks: 1 teaspoon (4.5 grams) of extra virgin olive oil to cook salmon and collard greens

Evening Snack 

  • 1 protein block: 1 ounce (28 grams) of a mozzarella cheese stick
  • 1 carb block: 2 cups (184 grams) of bell pepper strips
  • 1 fat block: 5 small olives (16 grams)

Because of their low carb counts, some 1-block vegetable portions are large. You can eat a smaller amount if desired.

So, try this ultimate college athlete diet plan and keep fit and healthy as per your training schedule.

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