Meal option guidelines

All meal and snack content must satisfy the athlete's documented dietary restrictions, allergies, intolerances, preferences, and special nutrition requirements.

Review gate

Meal ideas, snack options, recipes, recovery drinks, product choices, and supplement suggestions must pass nutrition role review before writing the final plan. Replace any uncertain item with a safer alternative that clearly satisfies the athlete's documented requirements.

Retype Column format

Use two options for meal and snack windows:

||| Option 1
### [Meal name]

\~X kcal | X g carbs | X g protein | X g fat

**Ingredients**

- [ingredient]: X g

*[certification note when needed]*

**Instructions**

1. [Step]

**Description**

[Rationale paragraph.]
||| Option 2
### [Meal name]

...
|||

The immediate recovery shake is the only standard single-option protocol recipe.

Ingredient standards

• Use grams for solids and mL for liquids.
• Avoid vague quantities such as "some", "a handful", or "as needed".
• If a household measure is useful, put it after the weight, not instead of the weight.
• Prefer athlete-confirmed foods from recent logs and saved recipes.
• Option pairs must differ meaningfully by protein source, carbohydrate base, or preparation style.

Certification notes

Add an italic note directly after the ingredient list when certification matters.

Use certification notes when an ingredient or product needs label verification for the athlete's requirements, including:

• oats
• bread, bagels, wraps, and tortillas
• pasta
• soy sauce, tamari, teriyaki, and packaged sauces
• protein powders and bars
• packaged snacks with cross-contamination risk

Example:

*[Ingredient or product] must be certified or label-verified for [athlete requirement].*

Description standard

Each description must state why the option fits today's session, recovery context, health context, travel context, or tomorrow's plan. Do not write generic healthy-eating copy.

Common dietary-compliant building blocks

• Carbohydrate: athlete-tolerated grains or starches, fruit, dates, maple syrup, jam, noodles, rice cakes, or other verified options.
• Protein: athlete-tolerated animal proteins, plant proteins, legumes, tofu or tempeh when compatible, or verified protein powders.
• Fat: athlete-tolerated nut or seed butters, avocado, oils, seeds, nuts, or tahini when compatible.
• Fluids: water, athlete-compatible milk alternatives, electrolyte drink, tart cherry juice when appropriate, or other verified options.

Blocked patterns

• Do not include foods, ingredients, supplements, or products that conflict with the athlete's documented requirements.
• Do not assume a marketing label satisfies all requirements; verify the specific label against the athlete's documented restrictions.