Moderate Day Plate

 The Moderate Day Plate is the plate you choose on longer training days. The main difference between the moderate day plate and the easy day plate is the emphasis on carbohydrates. This shift to incorporate more carbohydrates is beneficial for increasing total energy intake while also helping to restore glycogen used during endurance training. You're still focused on eating fruits and vegetables with a mix of protein and whole grains or starchy vegetables, but you increase total carbohydrate to accommodate for longer training sessions.

How much?
The amount you choose to eat at meals will vary based on a variety of factors including age, body size, and activity level. The information below provides a guideline based on calorie ranges. This is not meant to be a rule for how much to each at a meal and should be adjusted based on hunger and satisfaction. Visit this page to learn more about calculating energy needs.

Moderate Day Plate Formulas
​Important: These formulas are meant for single plates, not daily intake. This assumes three meals per day with the addition of at least one snack. Modifications should be made based on hunger/fullness and individual energy needs.

1800 calories
1 cup non-starchy vegetables and/or fruit + 1/2-3/4 cup whole grain or starchy vegetables + 3 oz protein

2000 calories
1 cups non-starchy vegetables and/or fruit + 1/2-3/4 cup whole grain or starchy vegetables + 4 oz protein

2200 calories
2 cups non-starchy vegetables and/or fruit + 3/4-1 cup whole grain or starchy vegetables + 5 oz protein

2400 calories
2 cups non-starchy vegetables and/or fruit + 3/4-1 cup whole grain or starchy vegetables + 6 oz protein