Sample Daily Meal Plan

Meal 1: Breakfast (no later than one hour after waking)

4 egg Whites
1 whole egg
Calories: 68g  Fat: 0.2g  Protein: 14.4g  Carbs: 0g

Oatmeal: 1/2 cup uncookes
Calories: 92  Fats: 7g  Protein: 6g  Carbs:  27g

Meal 2: Post Workout

Protein Shake
1 serving
Calories: 110  Fats: 1g  Protein: 22  Carbs: 1g


Meal 3: Snack

Natural Peanut Butter
1 Tbs.
Calories: 105g  Fats: 8g   Protein: 4g  Carbs: 4

Ezekiel Bread:
1 slice
Calories: 80g   Fats: 0.5g   Protein: 4.8g  Carbs: 15

Banana
Calories: 121  Fats: 0.1g  Protein: 1.5g  Carbs: 31.1


Meal 4: Late Lunch

Chicken Breast
5oz
Calories: 234g   Fats: 5g  Protein: 44g  Carbs: 0g

Sweet Potato
6oz
Calories: 154g  Fats: 0g  Protein: 3g  Carbs:  35g

Broccoli
1 cup
Calories: 35g  Fats: 0g  Protein: 3g  Carbs: 6g

Olive Oil
1 Tbs
Calories: 59  Fats: 0g  Protein: 7g  Carbs: 7g


Meal 5: Snack

Meat Muffins
3
Calories: 80g  Fats: 2g  Protein: 11g  Carbs: 4g

Brown Rice
1 cup
Calories: 218g  Fats: 0g  Protein: 4g   Carbs: 45g

Spinach
3 cups
Calories: 21  Fat: 0g  Protein: 3g  Carbs: 3g

Meal 6: Dinner

Salmon
4oz
Calories: 207  Fats: 12.3  Protein: 22g  Carbs: 0g

Sweet Potato
12oz
Calories: 324g  Fats: 0.7g  Protein: 7g  Carbs: 75g


Late Night Snack

1/2 cup cottage cheese
 Calories: 90  Fats: 2.5  Protein: 16g  Carbs: 3g

Natural Peanut Butter
1Tbs.
 Calories: 97.3g   Fats: 8g  Protein: 4g  Carbs:3g


 * The goal here is to eat every 3 hours keeping your metabolism functioning on high which in turn will burn more fat. We are also concentrating on eating more protein to support that muscle growth that we are trying to accomplish with our lifting.

* It is important to look at your micronutrients, ie: carbs, proteins and lean fats. We want to be at a 40% 40% 20%. Meaning you are eating an equal amount of protein and carbs to support your daily activities and work outs, but also a good amount of lean fats to support brain function and general heart health. We aren't as concerned about "calories", because, if you micronutrients are on par then your calories will be what they need to be in order to support your nutrition plan.

* To mix up the routine, use some of the dinner recipes on this site. They all have an appropriate portion of your needed protien, carbs and lean fats, so don't be shy! Remember, good fitness and health start in the kitchen!