3-Day Meal Plan

Your meal plan should consist of fruits and vegetables, which are 5 serving a day and it should be whole fruits and try not to consume fruit juice because it is filled with sugars and other chemicals instead of the whole organic fruit.  For the protein part you should eat at least 2-3 pieces a day.  For grains then you should intake 6-11 portions.  Then finally the dairy products you should intake 3-4 servings.  Okay so this is what it would look like for examples for breakfast you would have oatmeal.  Then as a snake between lunch and breakfast you should eat a banana.  Then for lunches eat chicken anyway you want to cook it.  Then as a late snack between lunch and dinner you should eat steak and that is your daily plan for that day and you can cook the stuff any way you want it.
Also, for breakfast, 1 1/2 cup of cereal (aim for low-sugar cereals like corn flakes or oat and rice cereals) topped with 1 cup of 1% milk, 1 banana, 8 oz of 100% fruit juice is good.
Lunch: 4 grilled chicken tenders, 1 medium baked potato topped with low-fat sour cream, or salsa, 16 oz of water, 1 granola bar, and 1 serving of fruit, 1 cup 1% or skim milk
Dinner: Chinese take-out: 1 cup grilled beef or chicken and broccoli, 1 cup brown rice, 1 cup wonton soup or egg drop soup
Snack: 8 oz low-fat chocolate milk, 4-in turkey sub with veggies and low-fat Italian dressing

Lastly, for breakfast, 1 whole-wheat bagel topped with 2% low-fat cheese with 8 oz 100% fruit juice
Morning snack: 1 cup plain instant oatmeal made with skim milk and topped with 2 tbsp dried fruit
Lunch: 1 cup chicken noodle soup, ½ cup goldfish crackers, 10 baby carrots, 1 small piece of fruit, 16 oz water
Dinner: 1 grilled chicken salad topped with 2 tbsp low-fat honey mustard dressing, 1 cup 1% or skim milk

sites:
http://www.second-opinions.co.uk/athletic_diet.html

http://www.powerbar.com/articles/217/Try_This_Instead_Simple_Dietary_Switches_for_Teen_Athletes.aspx