Here is an example of a meal plan for a 3-day tournament. I have tried to create a variety of different days, light to intense, with and without breaks or lunches, etc. Use the day examples provided in order to adjust for you particular plan. For example, if you have three intense days, then use the example for the intense/little or no break day as a model.

In this example I include three different styles of days. It is assumed that:

A group of coaches and athletes will leave home on a Thursday afternoon to arrive in the evening at the destination hotel. The lateness of the day demands that dinner be eaten along the way in the car. No time to stop and eat. Food will have to be brought along and eaten along the way.
The first day will involve breakfast at the hotel. The hotel is cheap and has only a continental breakfast of kids cereal, milk and white bread toast. Play on this day is relatively light. Teams play through a 4 team pool. A formal lunch break will be in place, so teams will leave the facility and eat at a locally. Dinner will be in town.
The next day is elimination play and will be long. The team goes out for breakfast instead of eating in. The play will involve no formal lunch break so lunch will have to be brought along. Dinner will be in town.
The last day will involve breakfast in a new hotel as the team has had enough of the old one. Today, play is hot and heavy. Intensity is high and breaks are few as it is time for Finals play ending at around 5:00 p.m.
After receiving the winning trophy, there will be dinner in-town and the drive home.

Food Event Planner

Total Number of People 5

Number of Athlete Participants 3

Planner for Thursday p.m. to Sunday Eve Arrive at Home

Food	Food Name and Amount		Items to Pick up at Grocery
Prior to Leaving
To do	Get out small cooler. Pack food for the car.		Energy Bars and Hydration drinks
	Playing Strategy: Sports drink during play. Snacks, bars and sports drinks between play. Recovery Drink immediately post play a.m. and p.m.		PowerBar Recovery Drink mix or Clif Recovery Sports Drink
			Fruit Newtons (Fig Apple, Etc.)
			Healthy Crackers, pretzels.
Pack in a carry-along bag	Whey Protein		Sandwich Bags
	Sports Bars and Gels		Individual packs Fat Free Pudding
	Recovery Drink Mix		+ Natural Applesauce
	Sandwich bags and food between play.		Packable Fruit and raw nuts
Comments: I like to have an extra bar or gel or two. Buying them locally will have them at the ready when needed. Since this is a long tournament, recovery each day will be critical. Eat consistently through the day. Use the recovery window that occurs immediately after play! Proper recovery nutrition is invaluable for any post play and will be critical for a tournament of this length!
Dinner
Dinner will be on the road. We will not have time to stop other than for nature breaks.	Roasted chicken-peanut wraps		Low-fat high fiber tortillas
	Strawberries		Thai peanut satay sauce (ethnic foods section)
			Spinach, onions, tomatoes, shredded carrot
			2 lbs Strawberries
			1 Roasted chicken.

Comments: In the car, it will be important to stay hydrated for the next day. People are sitting for the trip, so water is best. Before Leaving: Spread 2 tsp sauce on tortillas. Lay on flat spinach leaves Add chicken and veggies, roll and wrap in Saran Wrap. Place in small cooler.
Grocery Store Stop: Pick up items for breakfast. Breakfast (This example is for a hotel with no breakfast offering other than fruit loops and white bread at the desk. Many continental breakfasts offer individual tubs of peanut butter and wheat muffins. Use the grocery store during these poor offering occasions)
Hotel offers continental breakfast only. There is a fridge in the room. Need extra items	Athletes:		No-sugar added granola
	Yogurt with whey and granola.	Non-instant oatmeal with blueberries and whey	Fat Free Yogurts
			Peanut Butter
	Banana with Tbsp Peanut Butter	English muffin with butter from continental b-fast	Old-Fashioned Oats
			English Muffins
	Orange Juice	Orange juice	Juice
			Berries, Bananas, Oranges, etc.
	Non-Athletes:		Fat Free Cottage Cheese
	Whole grain English Muffin with preserves		Sliced Almonds
	Breakfast fruit salad
Comments: The English muffins as well as the granola will serve to make sandwiches during the lunch break, if desired. Buy extra fruit for tournament for during play. Continue to sip water up to the time of play. Fruit Salad - Mix for two adults - 1 cup fat free cottage cheese with 1 cup each of blueberries, cherries w/juice, strawberries and 2 Tbsp almond slices.
Snacks during play
This is a day of volleyball with breaks between play and low-moderate intensity activity, and a lunch break. BUT the gym is hot!	Water, water, water. Breakfast was recent and there will be lunch and breaks, water is needed. If there is to be extended play, then supplement with energy drink. Keep cold.
	Small snacks needed for immediately after play.





Comments: See the website for guidance for level of play, duration, athlete weight, etc. Have small bags of healthy carbohydrate snacks and have them with plenty of liquid right after playing.
Lunch
At least two matches will be played + 30 minute break leaving time for lunch.	Lunch is at Subway
	Athletes:
	Sweet Onion Chicken Teryaki 6" sub. Add all vegetables and ask for more.	Turkey Breast 6" sub
	Diet soda, water and low fat chips.	Juice and a cookie.

	Non-Athletes
	Deli-Style turkey sandwich w/ small salad and fat free dressing. All veggies included
	Subway Club Salad.


Comments: Lunch is filling, moderately low-fiber because of the length of the break and intensity of play. Dessert will provide energy that is selected to last and not spike the blood sugar and leave the player sluggish when it comes time to play again.
Post Workout Drink
This is a critical time for refueling that will affect the days to come.	Continue to Drink

	Immediately after play: 8-12 oz of "Powerbar Recovery" post-workout drink . Fruit.

Comments: The recovery window is a golden opportunity. Using this time will make a difference the next day and the day after that! Have a post-workout drink with whey and a mixture of glucose and a small amount of fructose. Also recommended are some supplements. The two listed before leaving are excellent choices. Each playing day will have a post-play drink, followed by a solid dinner and finishing with an evening snack.
Dinner
An important meal!! Play the next day means recovery ASAP.	Dinner at Mazzios Pizza
	All share a medium (or large depending on group size) chicken club pizza with 1/2 cheese. 2 slices each person.

	All have an additional salad with meal. Athletes emphasize fruits
	low fat dresssings. Add some nuts


Comments: Have a solid-well balanced meal that has an extra serving (not a plate-full!) of carbohydrate. Drink..drink..drink!!
Evening Snack
A small snack before bed.	Continue to Drink
	Small serving of applesauce with fat free cheese and sprinkle of almonds
	or Fat-free yogurt with granola and 2 Tbsp whey

Comments: A small balanced snack before bed will keep hunger down at night and aid in recovery. Keep it small! . Drink..drink..drink!!

This day will be long and will have short times for lunch. This day's eating and recovery will affect tomorrow, so keep the body fuel maintained and stay hydrated. It takes more than a full day to rehydrate. You can't afford that for the Finals tomorrow, so stay hydrated today! Breakfast (This example for a hotel with complete breakfast offering.)
Note: Fruit offerings must be fresh. Watch for added sugar in fruit cups!	Athletes:
	Egg Beaters omelet + onions and peppers	2 Strawberry pancake s- Light on syrup
	Whole wheat toast with 1/2 tsp butter and jam	Skim milk
	Fresh fruit and juice	1/2 multigrain English muffin with tsp butter or light cream cheese

	Non Athletes:
	Egg Beaters omelet on whole wheat toast
	Orange Juice
	Fresh Fruit
Comments: The tournament will start at 8:30 a.m. Breakfast is at 7:00 leaving about 1 hours before activity. The fiber/fat/protein content of the meal should be moderate-low. Continue to sip water up to the time of play.
Snacks during play
This is a long day with short breaks between play and low-moderate intensity activity, and no lunch break.	Water is needed early as you should be well fueled.
	Moved to sports drinks as play goes on Keep cold.		Power Bars
	Small snacks needed for immediately after play. Eat consistently.		Fruit Newtons (Fig Newtons, Apple, Etc.)
	Immediately after play or when there is an extended break: 8-12 oz post-workout drink.		Healthy Crackers, pretzels, etc for play snacks
			Sports Drinks!


Comments: Snacks with a bit more calorie content and a small amount of protein are good. Use the power bars or other sports bars. If intensity is low, more whole grains in the snacks and bars is okay. Keep the nutrition going. You are eating for tomorrow as well!
Lunch
At least two matches will be played + 30 minute break leaving time for lunch. Use the English muffins and fruit.	Whole grain English muffin and turkey sandwiches with spinach and cheese.		Use muffins, PB and fruit purchased.
	Carrot sticks and fruit.		Squeeze Honey
	Figs or whole grain fig newtons with honey.		Deli baked turkey breast
	or		Part-skim mozzarella cheese.
	Peanut butter and banana muffins		Lettuce, tomato, onion from salad bar at grocery.
	Cantalope cubes

Comments: Lunch is filling, moderately low-fiber and a bit more calorie dense. The small amount of added fats will help with endurance.
Post Workout Drink
This is a critical time for refueling that will affect the days to come.	Continue to Drink

	Immediately after play: 8-12 oz of "Clif Recovery" post-workout drink . Fruit.

Comments: Clif Recovery is an excellent choice as well as the Powerbar version
Dinner
An important meal!! Hard play the next day means recovery ASAP.	Dinner at Chili's Restaurant
	Athletes:
	Guiltless Grill Pita w/Black beans
	Tomato Basil Pasta add chicken breast
	Non Athletes:
	Grilled Salmon with Garlic and Herbs

Comments: Have a solid-well balanced meal that has an extra serving (not a plate-full!) of carbohydrate. Drink..drink..drink!!
Evening Snack
A small snack before bed.	Continue to Drink
	Serving of low fat chocolate pudding with whey and banana

	Fat Free Yogurt with whey and graham crackers
Comments: This is a good time for a snack. You need to continue to recover.
Breakfast
	Breakfast at I.H.O.P pancake house
	Athletes:
	Harvest Grain N' Nut Pancakes with Apple-Cinnamon fruit topping.	Whole grain French toast with fruit topping
	Two egg beaters side omelet	Two egg white side omelet
	Toast and honey	Cantalope and strawberries
	Juice	Milk
	Non-Athletes:
	Chicken Fajita Omelet w/half the cheese
	Fresh fruit
Comments: Fuel up, but smartly. This is not a time to gorge on sugar, but to provide lasting fuel. Eat a balanced meal that leans towards more complex carbohydrate. Watch your serving sizes!
Snacks during play
This is crunch time. Keep energy levels high.	There WILL be extended play as you are making your way to the Finals and there may be no break.
	Small snacks needed for immediately after play. Use energy bars and sports drinks.		Power Bars and Gels
	Hydrate with energy drink as day moves on. Move to energy gels for fast energy if intensity and play is high.		Fruit Newtons (Fig Newtons, Apple, Etc.)
			Healthy Crackers, pretzels, etc for play snacks
			Fruit - Bananas, grapes, cherries

Comments: There will be no time to have a balanced meal. Use bars and snacks with plenty of sports drink. It will be hard to keep hydration and energy, but if you do, you will outlast the competition. For semi-finals and finals try having energy gels. They go down fast, easy, and have good carbohydrates Take note on what does and does not work for you! Write it down for the next time. Share ideas!
Dinner
Celebrate a bit.	Dinner at T.G. I. Fridays
	Athletes:
	Zen Chicken Pot Stickers
	Bruschetta Chicken Pasta
	Dessert - Split an order of Orea Madness w/ chocolate sauce

	Non-Athletes:
	Bruschetta Tilapia


Comments: Congratulations! You did well! Now, because of the rigor of your coach, you must recover for tomorrow. You've had two long days. Have your treat now! (But keep portions under control!)

Meal Plans - Complete Detailed Tournament

Related Link Category

Food Event Planner

Food

Food Name and Amount

Prior to Leaving

Comments: I like to have an extra bar or gel or two. Buying them locally will have them at the ready when needed. Since this is a long tournament, recovery each day will be critical. Eat consistently through the day.

Dinner

Comments: In the car, it will be important to stay hydrated for the next day. People are sitting for the trip, so water is best.

Grocery Store Stop: Pick up items for breakfast.

Breakfast (This example is for a hotel with no breakfast offering other than fruit loops and white bread at the desk. Many continental breakfasts offer individual tubs of peanut butter and wheat muffins. Use the grocery store during these poor offering occasions)

Comments: The English muffins as well as the granola will serve to make sandwiches during the lunch break, if desired. Buy extra fruit for tournament for during play.

Snacks during play

Comments: See the website for guidance for level of play, duration, athlete weight, etc. Have small bags of healthy carbohydrate snacks and have them with plenty of liquid right after playing.

Lunch

Comments: Lunch is filling, moderately low-fiber because of the length of the break and intensity of play. Dessert will provide energy that is selected to last and not spike the blood sugar and leave the player sluggish when it comes time to play again.

Post Workout Drink

Dinner

Comments: Have a solid-well balanced meal that has an extra serving (not a plate-full!) of carbohydrate. Drink..drink..drink!!

Evening Snack

Comments: A small balanced snack before bed will keep hunger down at night and aid in recovery. Keep it small! . Drink..drink..drink!!

This day will be long and will have short times for lunch. This day's eating and recovery will affect tomorrow, so keep the body fuel maintained and stay hydrated. It takes more than a full day to rehydrate. You can't afford that for the Finals tomorrow, so stay hydrated today!

Breakfast (This example for a hotel with complete breakfast offering.)

Comments: The tournament will start at 8:30 a.m. Breakfast is at 7:00 leaving about 1 hours before activity. The fiber/fat/protein content of the meal should be moderate-low.

Snacks during play

Comments: Snacks with a bit more calorie content and a small amount of protein are good. Use the power bars or other sports bars. If intensity is low, more whole grains in the snacks and bars is okay. Keep the nutrition going. You are eating for tomorrow as well!

Lunch

Comments: Lunch is filling, moderately low-fiber and a bit more calorie dense. The small amount of added fats will help with endurance.

Post Workout Drink

Comments: Clif Recovery is an excellent choice as well as the Powerbar version

Dinner

Comments: Have a solid-well balanced meal that has an extra serving (not a plate-full!) of carbohydrate. Drink..drink..drink!!

Evening Snack

Comments: This is a good time for a snack. You need to continue to recover.

Breakfast

Comments: Fuel up, but smartly. This is not a time to gorge on sugar, but to provide lasting fuel. Eat a balanced meal that leans towards more complex carbohydrate. Watch your serving sizes!

Snacks during play

Dinner

Comments: Congratulations! You did well! Now, because of the rigor of your coach, you must recover for tomorrow. You've had two long days. Have your treat now! (But keep portions under control!)