Sample Meal Plan for Golfers

This meal plan should be used only as a guideline. The food choices may be altered to your liking and energy needs, as long as they are sensible food choices.

Breakfast

• 1 cup of whole-grain cereal (Raisin Bran, Cheerios, oatmeal, and so on)
• 1 cup of low-fat milk
• ½ of a banana
• ½ cup of orange juice

Snack

• ¼ cup of mixed nuts
• ½ cup of dried fruit
• 8 oz of water

Lunch

• 2 slices of whole-wheat bread
• 2 oz of sliced turkey breast
• 1 slice of cheese of choice
• 1 tbsp of mustard
• 1 medium orange
• ½ cup of low-fat milk
• 4 oz of water

Snack

• 1 cup of carrots
• 1 oz of string cheese
• 6 small whole-wheat crackers
• 8 oz of water

Dinner

• 3oz of grilled chicken breast
• 1 medium sweet potato
• 1 cup of mixed greens salad
• 1 tbsp of salad dressing of choice
• 1 whole-wheat dinner roll
• ½ cup low-fat milk
• 4oz of water

Snack

• 1 cup of plain or vanilla low-fat yogurt
• ½ cup of fresh or frozen blueberries
• ¼ cup of granola
• 8 oz of water

About Mary Galvano
Mary Galvano is an LPGA Class A golf professional and a former touring professional.  She has been teaching golf for over 10 years, carrying on the Galvano family tradition begun in 1941.  Mary is an etiquette consultant, Mental Skills Training and Fitness Nutrition Coach. With her years of competition, she has honed her peak performance mindset for both on and off the golf course.

Mary Galvano is the author of the book “Ladies, Get a Grip: Playing Golf for Business and Pleasure The Feminine Way”.  For more information about the book visit the TRC SUGGEST READINGS or to order visit  www.MaryGalvano.com.