O'Neill Family Fridge • Official Team Facility

THE FUEL STATION

3,000
Calories / Day
100–130
Grams Protein / Day
30–40
Protein Per Meal
THE PLAY CALL (this is the whole system)
EVERY MEAL = 2 GREEN + 1–2 ORANGE + ANY BLUE

After every game or training: 1 PURPLE within 30 minutes. Every time. No exceptions. That's it. You can't mess this up.

THE ROSTER

Everything in the fridge, freezer, and counter basket. Numbers on the right = protein.

GREEN • PROTEINPick 2
Grilled chicken 1 big handful (4–5 oz) • 230 cal
35G PROTEIN
Rotisserie chicken 1 big handful shredded • 220 cal
30G PROTEIN
Hard boiled eggs (2) already peeled for you • 140 cal
12G PROTEIN
Scrambled eggs (2) + cheese 220 cal
18G PROTEIN
Bacon (3 slices) 20 sec in microwave • 130 cal
9G PROTEIN
Deli turkey (4 slices) 90 cal
18G PROTEIN
Greek yogurt cup 140 cal
15G PROTEIN
String cheese 80 cal
7G PROTEIN
Beef stick lives in your bag too • 100 cal
9G PROTEIN
ORANGE • FUELPick 1–2
Microwave rice cup 90 seconds, done • 230 cal
4G PROTEIN
Big tortilla quesadilla or wrap • 140 cal
4G PROTEIN
Toast (2 slices) 160 cal
6G PROTEIN
Kodiak waffles (2) toaster, 2 min • 220 cal
12G PROTEIN
Banana 105 cal
1G PROTEIN
Granola bar 140 cal
3G PROTEIN
Applesauce pouch 70 cal
0G PROTEIN
BLUE • FREEBIESGrab any
Baby carrots / snap peas grab a handful • 35 cal
1G PROTEIN
Steam-bag broccoli microwave the bag, half = a serving • 50 cal
3G PROTEIN
Avocado (half) 120 cal
2G PROTEIN
Apple / grapes / berries ~80 cal
0G PROTEIN
Peanut butter (2 tbsp) goes on anything • 190 cal
8G PROTEIN
PURPLE • RECOVERYPost-game
Fairlife shake 1 bottle, keep 2 in your bag • 150 cal
30G PROTEIN
Chocolate milk big glass • 300 cal
13G PROTEIN

WALK-OFF MEALS

Zero-thinking-required combos. Every one of these hits the target. Just copy.

Breakfast

The Full Sweep

2 scrambled eggs + cheese, 3 bacon, 2 Kodiak waffles, banana

40g protein675cal
Breakfast

The Turkey Toast Stack

2 slices toast + 4 slices turkey + string cheese, plus a Greek yogurt

46g protein470cal
Lunch

The BBQ Bowl

Rice cup + big handful of chicken + cheese + half avocado. Drown it in BBQ or teriyaki

42g protein700cal
Lunch

Double Wrap Day

2 turkey wraps (tortilla, turkey, cheese, avocado) + grapes

40g protein720cal
Dinner

Quesadilla Doubleheader

2 chicken + cheese quesadillas, carrots on the side

50g protein800cal
Dinner

The Rotisserie Plate

2 handfuls chicken + rice cup + steam-bag broccoli

43g protein730cal

GAME DAY CLOCK

Works for games, doubleheaders, and training. Same clock every time.

2–3 HOURS BEFORE

Full meal from the chart. This is what you're actually running on at game time.

30–60 MIN BEFORE

Light and orange only: banana or granola bar. Nothing heavy. You know why.

BETWEEN GAMES

Banana + granola bar + water. Beef stick if you're still hungry. You're playing again, keep it light.

WITHIN 30 MIN AFTER — THE BIG ONE

Fairlife or chocolate milk. This is the most important 30 seconds of eating you'll do all week. It's already in your bag. Drink it.

1–2 HOURS AFTER

Real meal. If it's late, go lighter: wrap or quesadilla, not a mountain of pasta at 10 PM.

DAILY SCOREBOARD

Tap them off as you go. All six = you won the day.

0 / 6

WHERE EVERYTHING LIVES

Fridge, top shelfChicken, peeled eggs, bacon, turkey, string cheese, yogurt
Fridge doorFairlife shakes, chocolate milk, BBQ + teriyaki + ranch
Counter basketBread, tortillas, bananas, bars, beef sticks, PB
FreezerKodiak waffles, veggie bags, round 2 of the chicken
PRO TIP: DON'T EAT SAD CHICKEN Reheating: splash of water or sauce on it, cover it, 60–90 sec in the microwave. Or don't reheat at all: cold chicken in a wrap with mayo is legitimately good.