Back to Baseline: A Winning One-Day Meal Plan

You may have watched the after-match interview of an adorable young pro player who openly admitted to having an “awful” diet. It caused chuckles across our pickle-munity to hear that this top athlete is flourishing despite his not-so-golden health habit. I think we all appreciated his honesty, but how is this possible?

The truth is that humans can adapt to eating just about anything temporarily. That’s how we’ve managed to survive famines, wars, and now the barrage of tempting, ultra-processed foods ambushing us like an Anna Leigh Waters shake and bake.

The other side of the paddle is that if we consistently choose nutrient-poor foods, we become malnourished, preventing our bodies and brains from reaching their full potential.

It’s not just the questionable ingredients in some foods that hold us back. It’s also what they are missing. We function best when we regularly get ALL of the recommended micronutrients (vitamins and minerals) and macronutrients (protein, carbohydrates, and fat). Choosing to eat a wide variety of nutrient-dense foods most of the time gives us the best shot at thriving throughout our lifespan.

So what does it look like to eat all of the nutrients required in a day? Here is a sample meal plan that is rich in all of the micros and macros. Of course, you may need to increase or decrease your serving sizes based on your gender, age, weight, and activity level. You can find detailed information about vitamins and minerals and excellent food sources of each one on the National Institutes of Health website.

Breakfast:

• 1 cup cooked oatmeal

• ½ cup low-fat milk

• 1 tablespoon chia seeds

• 1 cup raspberries

• 1 tablespoon chopped walnuts

Nutrition Info: 340 calories, 16 grams protein, 16 grams fiber; key micronutrients: manganese, thiamin, phosphorus, magnesium, calcium.

Lunch:

• 4 oz cooked chicken breast (sautéed in olive oil)

• 1 cup cooked brown rice

• 1 cup steamed broccoli

• ½ cup chopped red peppers

Nutrition Info: 513 calories, 39 grams protein, 9 grams fiber; key micronutrients: niacin, vitamin B6, selenium, phosphorus, potassium, vitamin C, vitamin A.

Snacks:

• 1 cup low-fat Greek yogurt

• 1 oz almonds

• 1 large orange

• 1 boiled egg

Nutrition Info: 450 calories, 36 grams protein, 6 grams fiber; key micronutrients: calcium, riboflavin, choline, vitamin B12, magnesium, vitamin C.

Dinner:

• 4 oz baked salmon

• 1 cup cooked quinoa

• 1 medium baked sweet potato

• 1 cup fresh spinach sautéed in olive oil

Nutrition Info: 600 calories, 42 grams protein, 12 grams fiber; key micronutrients: vitamin A, vitamin D, vitamin E, vitamin K, choline, copper, iodine, potassium.

Approximate Total Nutrition*:

1,903 Calories, 133g Protein, 43g Fiber

*Calorie and protein needs vary greatly based on gender, age, weight, and activity level.

When reading through the meal plan above, you’ll notice that this is a lot of very filling food! This is one big reason that, in order to have room in your belly to get the nutrients you need, you’ll want to make most of your choices count.

But definitely save some room for fun choices too. See you on the courts, pickleball friends! •

‘Fibermax’ Asian Salmon Bowl

Although there’s no official definition, “fibermaxxing” is a trending word that means focusing on increased fiber intake. This meal is packed with both fiber and protein. You can get creative and make substitutions or additions based on what you enjoy, including brown rice, bok choy, cabbage, broccoli, or edamame.

Nutrition Information: 650 calories, 35 grams of protein, 14 grams of fiber.

Ingredients:

1 medium sweet potato, cut in half-inch chunks

2 tablespoons avocado oil, divided

8 oz salmon cut in 1-inch chunks

2 tablespoons honey

1 tablespoon avocado oil

2 teaspoons soy sauce

2 cups cooked quinoa

2 cups fresh spinach (can substitute kale or bok choy)

1 ripe avocado, chopped

Chili-mayo sauce ingredients (whisk together):

Juice from ½ lime

2 tablespoons Asian chili sauce

⅓ cup avocado mayonnaise

Directions:

1. Preheat oven to 425F. On one half of a large baking sheet, toss sweet potatoes in 1 tablespoon avocado oil, and spread in a single layer. Sprinkle lightly with salt and pepper and roast until soft, about 30 minutes, flipping potatoes frequently for even browning.

2. Meanwhile, in a medium mixing bowl, stir together honey, remaining avocado oil, and soy sauce. Toss and coat salmon chunks in the mixture. During the last 10 minutes of potato roasting, spread coated salmon on the other half of the baking sheet with the potatoes. Bake with the potatoes for about 10 minutes more. Salmon is done when it flakes easily with a fork.

3. When the salmon is almost done baking, place cooked quinoa in a large skillet on the stove over medium heat and warm until heated through. Add spinach to the skillet and stir until just wilted. Add potatoes and salmon to the skillet. Top with avocado and serve warm with chili/lime/mayo sauce if desired. Makes two servings.

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Brandi Givens has been a registered dietitian since 2010, and earned a personal trainer certification in 2024. Questions can be posted to her blog at brandigivensrd.com.

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