DAY | 7:00am | 10:00am | 1:00pm | 4:00pm | 7:00pm | Calories |
1 | Eggs 2 w/veggies Fruit 1 Orange or Grapefruit *Only* Low GI Fruit *NO* Starches/ breads 300cal | Almonds (1oz) & Fruit or 250 cal. snack | SALAD- Chicken or Tuna (4oz) Vegetables 3 cups *NO* Starches/breads 350cal | Peanut butter 2tbsp & Celery = 250 cal. snack | Fish-(4oz) Salmon /Halibut- Broccoli- 1 cup Salad- 2 cups *NO* Starches/breads 420cal | Estimated 1400 to 1600 calorie day |
2 | Cottage Cheese 1 cup w/cut tomatoes and Fruit- 1 Orange 300cal | Peanut butter 2tbsp & Celery = 250 cal. snack | Turkey-roasted vegetables- 2 cups (use Lettuce wrap) *NO* Starches/breads 394cal | Almonds (1oz) & Fruit or 250 cal. snack | Pork (lean) (4oz)Mix-Veggies- 1 cup Salad- 2 cups *NO* Starches/ breads 420cal | Estimated 1400 to 1600 calorie day |
3 | Ham 4oz or Sausage 2ea- 1 egg & 1 Orange *Only* Low GI Fruit *NO* Starches/breads 380cal | Almonds & Fruit or 200 cal. snack | BURGER- Beef (lean) or Turkey - with lettuce wrap & Orange *NO* Starches/ breads 390cal | Veggies & Fruit or 200 cal. snack | Chicken Grilled 4oz- Green Beans- 1 cup Salad- 2 cups *NO* Starches/ breads 380cal | Estimated 1400 to 1600 calorie day |
Note | Use the sample meals above as your food guide for healthy meals and meal planning also your shopping list (IF YOU DON’T BUY BAD FOOD CHOICES YOU WANT HAVE THEM!!) It is best to use a meal plan 5 to 6 days per week and have 1 or 2 “FREE DAYS” eat what ever you like, but try your best to control the portions. This will give you measured nutrition for the hard work you put into you meal planning and Complement all your hard work during your workouts!! ************ Meal Planning Note(s)************ If you want make other food choices follow these guide lines- Snacks- Should be low G/I Fruits or Vegetables and some Protein (nuts are a good protein snack but have small portions)
Protein- A Good “Lean” Protein choice should be at least +10 grams of Protein per 100 calories of Protein food source (i.e. 200 calories of Chicken should be +20 grams of Protein) |
6 / 7 | FREE DAY(S) |