“The
Fuel Provider
Diet Plan”
By Carmela A Sta Clara
General Description
Since basketball is a high-intensity sport requiring both physical agility and mental
acuity, energy demands during the basketball season are substantial. Thus, carbohydrates
will serve as the primary source of energy during activities of higher intensity. “The fuel
provider diet plan” aims to help a player gain muscular body weight and to store energy
needed to do high intensity activities.
It is composed of 3 meals a day at 500-900 calories each with 1-2 snacks at 100-300
calories each. Meals and snacks should focus on healthy carbohydrates, enough protein,
and fruits and vegetables. Also, being accurate with eating frequency and nutrient timing,
helps assist the body in stabilizing blood sugar, insulin, and serotonin levels.
Moreover, if this diet is taken seriously, guarantee that the player will gain muscle
strength which is crucial in performing high intensity activities. Proper fueling is important
to improve athletic performance by delaying fatigue and allowing an athlete to compete in
the hard hour’s day in and day out.
Type of Diet
A. High carb and low-fat diet
B. Eating Period: Eat every 3 to 4 hours
✓ A consistent daily eating duration of fewer than 12 h per day
✓ Avoiding food intake close to bedtime or very early morning
What you cannot eat/drink
- Limit sugary treats and desserts, soda, fried foods, fast food,
white breads, sugary cereal, and other foods with excessive fat,
sugar, and salt that are high in calories but low in nutrients.
Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning Whole grain Pasta Whole grain 25g Nuts & 25g 3 Poached 4 slices Whole- 65g Oats,
oatmeal A slice of wheat cereal Raisins Eggs, 2 Slices Wheat Bread 300ml Whole
2-egg omelet bread 1 Banana, 25g 50g Granola, Whole-Wheat 3 tbsp Peanut Milk
8 oz skim milk Banana Nuts, 2 tsp 30g Oats, Toast, buttered Butter
A cup of low- Honey 150ml Whole 2 pieces Lean Orange juice
fat milk Glass of Orange Milk Back Bacon,
Juice Glass of Orange grilled
Juice Skim milk
Mid-morning 1 green apple Yogurt ¼ cup of Banana, Pretzels and 1 Apple 1 green apple
20 oz water 20 oz water almonds and celery, or peanut butter (sliced), 1 tbsp 20 oz water
dried fruits apple with Peanut butter
peanut butter
Lunch 2 slices whole- Salmon 140g Canned 2 Baked 150g Tuna, 1/2 200g Roast Mixed
wheat bread Orange juice Sardines, Potatoes (200g can Mixed Beef Vegetables
4 oz tuna mixed 1 Chocolate mashed on 3 each) Beans 300g Roast (carrots, peas,
with 1 tbsp mayo pudding cup slices Whole- 100g Tuna, 80g Whole-Wheat Potatoes parsnips, sweet
1 orange Wheat Bread Sweet Corn, 1 Roll 1 Apple corn)
20 oz sports drink 10 baby carrots tbsp Salad Leaves, 1
Mayonnaise tbsp Olive Oil
Snack Banana Cue Banana cue Protein shake Protein bar Kamote cue 1 Avocado Corn
20 oz water Sports drink with fruit 20 oz water 20 oz water (mashed), on 3 20 oz water
Rye Crackers
20 oz water 20 oz water
Dinner Chicken breast Beef steak Fish, brown Baked potatoes Fish Grilled chicken Tuna
Peas Vegetable salad rice, broccoli 150g Chicken, 80g Peas, 2 breast 150g (uncooked
Low fat milk 40g Cashew Carrots 300g Potato weight) Brown
Nuts Wedges, cooked Rice
in 1 tbsp Oil
Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning 3 slices Wheat Pasta Whole grain Whole grain 3 Poached Eggs, Whole grain Pasta
Toast, buttered A slice of wheat cereal oatmeal 2 Slices Whole- cereal A slice of wheat
2 scrambled eggs bread 4 slices Whole- 2-egg omelet Wheat Toast, 1 Banana, 25g bread
Glass of orange Banana Wheat Bread 8 oz skim milk buttered Nuts, 2 tsp Banana
juice A cup of low-fat 3 tbsp Peanut 2 pieces Lean Honey A cup of low-fat
milk Butter Back Bacon, Glass of Orange milk
Orange juice grilled Juice
Skim milk
Mid-morning Beets Granola bar Blueberry Banana, celery, Pretzels and 1 slice Whole- 1 green apple
20 oz water 20 oz water banana smoothie or apple with peanut butter Wheat Bread, 1 20 oz water
peanut butter tbsp Peanut
20 oz water Butter, 1
20 oz water Banana, sliced
20 oz water
Lunch 100g Chicken Salmon Tuna 150g Chicken, 140g Canned 2 Baked 150g Tuna, 1/2
Breast (cooked), 2 2 Whole-Wheat 2 tbsp 40g Cashew Sardines, Potatoes (200g can Mixed
pieces lean Back Pitta Breads Mayonnaise, Nuts mashed on 3 each) Beans
Bacon (grilled) Orange juice Salad 100g Mixed slices Whole- 100g Tuna, 80g Whole-Wheat
1 Avocado, 80g 50g Tomatoes, Vegetables Wheat Bread Sweet Corn, 1 Roll
Mixed Salad Cucumber (cabbage, 10 baby carrots tbsp Salad Leaves, 1
Leaves carrots, Mayonnaise tbsp Olive Oil
broccoli)
Snack Cashew nuts and Kamote cue 25g Unsalted Protein bar Kamote cue 1 Mashed 30g Cheese, 2
almonds Gatorade Nuts Banana on 1 Rye Crackers
slice Wheat
Toast
Dinner 3 slices Meatloaf 4 Chicken 150g Whole- 150g Whole- 100g Cabbage Grilled chicken Tuna
(1 inch each) Thighs Wheat Spaghetti Wheat Noodles 1 serving breast Brown rice
200g Mashed (grilled/roasted) Yogurt 2 tbsp Oil, 1 Chicken 80g Peas 30g Dark
Potato tbsp Honey, 1 Casserole Chocolate
tbsp Soy Sauce
Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning A slice of wheat Whole grain 3 slices Wheat Pasta Whole grain 3 slices Wheat 3 Poached Eggs,
bread oatmeal Toast, buttered A slice of wheat cereal Toast, buttered 2 Slices Whole-
Pasta 2-egg omelet 2 scrambled bread 4 slices Whole- 2 scrambled Wheat Toast,
Banana 8 oz skim milk eggs Banana Wheat Bread eggs buttered
A cup of low-fat Glass of orange A cup of low-fat 3 tbsp Peanut Glass of orange 2 pieces Lean
milk juice milk Butter juice Back Bacon,
Orange juice grilled
Skim milk
Mid-morning ¼ cup of almonds Banana, ¼ cup of Banana, Pretzels and 1 slice Whole- 1 green apple
and dried fruits celery, or almonds and celery, or peanut butter Wheat Bread, 1 20 oz water
apple with dried fruits apple with tbsp Peanut
peanut butter peanut butter 20 oz water Butter, 1
Banana, sliced
20 oz water
20 oz water
Lunch 2 slices whole- Salmon 140g Canned 2 Baked 150g Tuna, 1/2 200g Roast Beef Mixed
wheat bread Salad Sardines, Potatoes (200g can Mixed 300g Roast Vegetables
4 oz tuna mixed Brown rice mashed on 3 each) Beans Potatoes (carrots, peas,
with 1 tbsp mayo Orange juice slices Whole- 100g Tuna, 80g Whole-Wheat 1 Apple parsnips, sweet
1 orange Wheat Bread Sweet Corn, 1 Roll corn)
20 oz sports drink 10 baby carrots tbsp Salad Leaves, 1
Mayonnaise tbsp Olive Oil
Snack Banana Cue Banana cue Protein shake Protein bar Kamote cue Banana cue
20 oz water with fruit
Dinner Chicken breast Beef steak Fish, brown 150g Whole- 100g Cabbage Grilled chicken Tuna
Peas Salads rice, broccoli Wheat Noodles 1 serving breast Mashed potato
Low fat milk 2 tbsp Oil, 1 Chicken 80g Peas 150g (uncooked
tbsp Honey, 1 Casserole weight) Brown
tbsp Soy Sauce Rice
Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Morning 25g Nuts & 25g Pasta Whole grain Whole grain 3 Poached 4 slices Whole- 65g Oats,
Raisins A slice of wheat cereal oatmeal Eggs, 2 Slices Wheat Bread 300ml Whole
50g Granola, 30g bread 1 Banana, 25g 2-egg omelet Whole-Wheat 3 tbsp Peanut Milk
Oats, 150ml Banana Nuts, 2 tsp 8 oz skim milk Toast, buttered Butter
Whole Milk A cup of low- Honey 2 pieces Lean Orange juice
Glass of Orange fat milk Glass of Orange Back Bacon,
Juice Juice grilled
Skim milk
Mid-morning 1 green apple Yogurt ¼ cup of 1 green apple Pretzels and 1 Apple Banana,
20 oz water 20 oz water almonds and peanut butter (sliced), 1 tbsp celery, or
dried fruits 20 oz water Peanut butter apple with
peanut butter
Lunch 2 slices whole- Salmon 140g Canned 2 Baked 150g Tuna, 1/2 200g Roast Mixed
wheat bread Orange juice Sardines, Potatoes (200g can Mixed Beef Vegetables
4 oz tuna mixed 1 Chocolate mashed on 3 each) Beans 300g Roast (carrots, peas,
with 1 tbsp mayo pudding cup slices Whole- 100g Tuna, 80g Whole-Wheat Potatoes parsnips, sweet
1 orange Wheat Bread Sweet Corn, 1 Roll 1 Apple corn)
20 oz sports drink 10 baby carrots tbsp Salad Leaves, 1
Mayonnaise tbsp Olive Oil
Snack Protein shake Banana cue Granola bar Protein bar Kamote cue 1 Avocado Corn
with fruit Sports drink 20 oz water 20 oz water (mashed), on 3 20 oz water
20 oz water Rye Crackers
20 oz water 20 oz water
Dinner Chicken breast Beef steak Fish, brown Baked potatoes Fish Grilled chicken Tuna
Peas Salads rice, broccoli 150g Chicken, 80g Peas, 2 breast 150g (uncooked
Low fat milk 40g Cashew Carrots 300g Potato weight) Brown
Nuts Wedges, cooked Rice
in 1 tbsp Oil Yogurt
References:
https://www.stack.com/a/basketball-nutrition-plan-2
https://www.myfooddata.com/articles/budget-weight-gain-meal-plans.php
