01Quick fuel

Fast lane

Before practice, between events, or when appetite is low.

1. BananasShelf
2. Plain bagelsFreezer
3. HoneyShelf
4. White breadFreezer
5. Medjool datesFridge
6. Apple or orange juiceFridge
7. Rice cakesShelf
8. Sports chews or gelsShelf
9. ApplesauceShelf
10. PretzelsShelf

02Everyday

Daily carb base

Build breakfasts, lunches, and dinners that repeat well.

1. White riceShelf
2. Rolled oatsShelf
3. Sweet potatoesShelf
4. Whole grain pastaShelf
5. QuinoaShelf
6. Brown riceShelf
7. Whole wheat breadFreezer
8. Corn tortillasFridge
9. Fortified cerealShelf
10. Pinto or black beansShelf

03Everyday

Build + hold

Add a reliable protein anchor to meals and snacks.

1. EggsFridge
2. Greek yogurtFridge
3. Chicken breastFreezer
4. Cottage cheeseFridge
5. Canned tunaShelf
6. Ground beefFreezer
7. Canned salmonShelf
8. EdamameFreezer
9. MilkFridge
10. LentilsShelf

04Recovery

Repair shelf

Pair sturdy protein, carbs, and color after hard work.

1. Lean beefFreezer
2. ChickpeasShelf
3. Dark chocolateShelf
4. CheeseFridge
5. Canned sardinesShelf
6. Fortified plant milkShelf
7. Chocolate milkFridge
8. Tart cherry juiceFridge
9. Fresh salmonFreezer
10. Frozen fruitFreezer

05Travel

Bag + backup

Pack the portable picks; keep no-plan saves at home.

1. ApplesFridge
2. PineappleFridge
3. Trail mixShelf
4. Peanut butter packetsShelf
5. String cheeseFridge
6. Granola barsShelf
7. Sports drinkShelf
8. Canned soupShelf
9. CrackersShelf
10. Frozen vegetablesFreezer