Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Full day of eating snapshot

12 Oct 2026 · 1 min

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In this video, the speaker outlines a comprehensive daily nutrition plan tailored for elite athletes. The plan mandates four main meals—breakfast, lunch, dinner, and an optional pre‑bed “muscle” meal—plus at least two snacks. Each eating occasion must contain high‑complex carbohydrates, a quality protein source, healthy fats, and at least two colors (one vegetable and one fruit). An example dinner is provided (chicken, brown rice, avocado, greens, and an apple). Snacks are recommended to be carbohydrate‑rich and timed around workouts (pre‑ or intra‑workout) because adequate protein is already supplied in the main meals. The overall message is that consistent, balanced meals with color diversity support elite athletic performance and recovery.

Chapters

This is what a full day of eating needs to look like for an elite athlete. Number 1, breakfast. If you're skipping breakfast, stop skipping it. Every high-level athlete needs to be eating breakfast. You gotta eat breakfast, you gotta eat lunch, you gotta eat dinner, you gotta at least have 2 snacks, and then sometimes I even say a 4th meal, I like to call it a muscle meal, right before bed. Each of those meals needs to have high complex carbohydrates, a good source of protein, and a good source of healthy fat, plus at least 2 colors, specifically 1 vegetable and 1 fruit. For an example, For dinner, you could do chicken, brown rice, avocado for your healthy fat, some greens for your veggies, and an apple on the side. That would be an amazing meal. If you were getting a good amount of protein in each meal, you probably don't need to get it from your snacks very often, so I would keep your snacks higher carbs and then space them around your workouts so that you're eating them either right before or in between workouts.