Day 1 – Early Tee (7:30 AM)
Pre-Round (6:00 AM)
- 1 cup steel-cut oats with berries, walnuts, chia
- 2 eggs scrambled with spinach
- 12–16 oz water + electrolytes
On-Course (holes 4, 9, 14)
- 1 protein ball (oats, nut butter, flaxseed)
- Apple or banana + 8 almonds
- Jerky strip + water
Post-Round (1:00 PM)
- 4 oz grilled salmon
- ½ cup roasted sweet potatoes
- 1 cup broccoli
Dinner (7:00 PM)
- 6 oz chicken stir-fry with jasmine rice + vegetables
- Tart cherry juice
Day 2 – Mid Tee (10:45 AM)
Pre-Round (9:00 AM)
- Greek yogurt parfait with ½ cup granola + pumpkin seeds
- 1 boiled egg
- 12 oz water + electrolytes
On-Course (holes 5, 10, 15)
- Small trail mix pack (2 Tbsp nuts/seeds, 1 Tbsp dried fruit)
- Apple slices + 1 Tbsp almond butter
- Protein bar (12–15 g protein, <8 g sugar)
Post-Round (3:30 PM)
- 4 oz steak + mashed potato (½ cup) + zucchini
Dinner (7:30 PM)
- Teriyaki chicken + soba noodles + vegetables
- Greek yogurt + tart cherries
Day 3 – Afternoon Tee (1:30 PM)
Pre-Round (12:00 PM)
- Grilled salmon (4 oz) + quinoa (½ cup) + kale salad
- ¼ avocado
- 12 oz water + electrolytes
On-Course (holes 4, 8, 12, 16)
- 1 banana bread slice (oat-based)
- 1–2 energy bites (dates, oats, nut butter)
- Turkey jerky strip
- Orange slices
Post-Round (7:00 PM)
- Grilled chicken (4 oz) + roasted vegetables + ½ cup brown rice
Dinner (9:00 PM)
- Baked cod (4 oz) + lentils + spinach salad
- Cottage cheese + tart cherries
✅ These plans match macros & portions to men’s and women’s average needs, while staying flexible for preferences and travel realities.