DAY | Meal 1 | Snack | Meal 2 | Snack | Meal 3 | Calories |
1 | Eggs 2
Tomatoes-
diced 1 cup
Spinach-
1 cup
*NO* Starches/ breads
300cal | Almonds (1oz)
& Fruit
or 250
cal. snack | SALAD-
Chicken or Tuna (4oz)
Vegetables
Salad Min-
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 | Sausage 2oz
Tomatoes-
diced 1 cup - Slivered Almonds
1/8 cup
300cal | Peanut butter
2tbsp &
Celery
= 250 cal. snack | Turkey-Deli 4oz-roasted
Cauliflower-
2 cups
*NO*
Starches/breads
394cal | Almonds (1oz)
& Fruit
or 250
cal. snack | Pork (lean) (4oz)
Asparagus- 1 cup
Salad- 2 cups
*NO*
Starches/ breads
420cal | Estimated
1400 to 1600
calorie day |
3 | Ham 4oz
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 & Nuts
or 200
cal. snack | Chicken Grilled 4oz-
Sweet Potato 1/2
Salad- 2 cups
| Estimated
1400 to 1600
calorie day |
Note | Use the sample meals above as your food guide for healthy meals and meal planning. USE 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!
The planning you put into your meal planning will
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 have some protein, but in a 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) |