Pistachio Meal Plans for Athletes

Don’t know how to include pistachios in a well-balanced eating plan? Here are examples of how to include pistachios as part of daily food intake at two different calorie levels.

3000 kcal/day

BREAKFAST: 670 calories

  • 1 cup oatmeal made with 2% milk
  • 1 chopped apple
  • 1 oz chopped pistachios (49 nuts)
  • 2 slices whole wheat toast

SNACK: 470 calories

  • 1 whole wheat pita
  • 1 cup sliced vegetables
  • ½ cup hummus

LUNCH: 670 calories

  • Turkey sandwich made with:
  • 5 oz sliced turkey
  • 1 ½ oz provolone cheese
  • 2 slices whole wheat bread
  • Spicy mustard
  • Lettuce and sliced tomato
  •  
  • 1 cup mixed cherry tomato and cucumber salad
  • ½ cup dried fruit

SNACK: 700 calories

  • 2 oz pistachios (98 nuts)
  • 2 oz pretzels
  • 1 cup low-fat yogurt

DINNER: 450 calories

  • 5 oz sirloin steak
  • 1 cup wild rice
  • 1 cup grilled asparagus
  • 1 cup sautéed spinach
  • 1 grilled peach

2500 kcal/day

BREAKFAST: 550 calories

  • Smoothie made with:
  • 1 cup low fat yogurt
  • ½ cup 2% milk
  • ½ banana
  • ½ cup frozen strawberries
  • ½ cup strawberries
  •  
  • 1 slice whole wheat toast spread with 1 tablespoon almond butter

SNACK: 390 calories

  • 10 whole wheat crackers
  • 1 cup chopped bell pepper
  • ½ cup black bean dip

LUNCH: 600 calories

  • Mixed greens salad with:
  • 2 cups mixed greens
  • ¼ cup garbanzo beans
  • 1 cup steamed green beans
  • 1 oz pistachios (49 nuts)
  • 1 ½ oz crumbled feta cheese
  • 1 cup quinoa

SNACK: 400 calories

  • 1 cup cubed melon
  • 2 oz pistachios (98 nuts)

DINNER: 560 calories

  • 3 oz grilled chicken breast
  • 1 cup whole wheat pasta mixed with ½ cup tomato sauce
  • 1 cup sautéed mixed vegetables