Breakfast: Quick/instant oats cooked in oat or rice milk, dried fruit, maple syrup/honey, greek yogurt or plant-based yogurt, peanut butter, glass of orange juice  Snack: Fresh or dried fruit, pretzels/cereal, sports drink  Lunch: Peanut butter & jelly sandwich with banana slices, chocolate milk or oat/rice milk Snack: Clif bar or other cereal bar high in carbs (40+ grams carbs per bar), sports drink Dinner: White rice, tofu, sweet potato, sauteed spinach and water OR pasta with tomato sauce, tempeh, roasted vegetables and water