ATHLETE PERFORMANCE PRESS
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4.7 / Snacks

In the book

Pretzel, Cheese & Fruit Pack

Serves 1 (1 snack pack)

4 min prep/cook

Ingredient allergen flags: Milk; Wheat

Check actual labels and cross-contact. Allergen guidance and swaps

A familiar mix is easy to portion; practice with it before competition day.

AI-generated illustration of Pretzel, Cheese & Fruit Pack, showing the base recipe

Ingredients

  • 1 1/2 oz (45 g) plain pretzels
  • 1 oz (28 g) cheddar
  • 1 medium apple (182 g)

Method

  1. Pack pretzels in a dry container. Put cheese in a separate cold container.
  2. Wash apple and leave it whole. Eat what feels comfortable during a longer break.

Allergy / dietary substitutions

Milk: replace cheese with a tolerated spread packet. Wheat: choose labeled wheat-free pretzels or crackers. Recheck the replacement labels.

Training-day additions

Add a sandwich after the session.

Store / pack

Keep cheese cold with two ice sources. Pretzels and a whole apple travel separately without refrigeration.

Approximate nutrition / serving

380 kcal · Protein 11 g · Carbohydrate 62 g · Fat 11 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Pretzels may add sesame, milk, soy or other allergens beyond wheat.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 1 1/2 oz (45 g) plain pretzels — USDA SR Legacy FDC 167555; 45 edible g
  • 1 oz (28 g) cheddar — USDA SR Legacy FDC 173414; 28 edible g
  • 1 medium apple (182 g) — USDA SR Legacy FDC 171688; 182 edible g
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