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)