Monday
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg whites + 2 whole eggs
* 1 slice low-fat cheese
* 1 cup oatmeal
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
* 1 sweet potato sprinkled with Butter Buds and
Splenda
* 1 oz. mixed nuts
MEAL 4 (1 P.M.)
* 8 oz. grilled chicken breast
* 1 medium sweet potato
* 1 cup chopped broccoli
MEAL 5 (4 P.M.)
* 1/2 can white tuna in water
* 2 sliced whole-wheat bread
* 1/2 avocado
MEAL 6 - PREWORKOUT (5:30 P.M.)
* 1 scoop whey protein
* 1 large apple
MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)
* 2 scoops whey protein
* 32 oz. sports drink
MEAL 8 (7:30 P.M.)
* 8 oz. chicken breast
* 1 cup medium-grain brown rice
* 2 cups mixed green salad
* 2 Tbsp. olive oil/vinegar dressing
MEAL 9(10 P.M.)
* 8 oz. low-fat cottage cheese
TOTALS: 2,942 calories, 321 g protein, 286 g carbs,
56 g fat
Tuesday
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg whites +2 whole eggs
* 1 slice low-fat cheese
* 1 whole-wheat English muffin
* 1 Tbsp. peanut butter
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
* 1 cup oatmeal
MEAL 4 (1 P.M.)
* 8 oz. 95% lean ground beef
* 2 slices whole-wheat bread
* 1 cup chopped cauliflower
MEAL 5 (4 P.M.)
* 8 oz. low-fat cottage cheese
* 6 whole-wheat crackers
* 1/2 avocado
MEAL 6 - PREWORKOUT (5:30 P.M.)
* 1 scoop whey protein
* 1 medium banana
MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)
* 2 scoops whey protein
* 3 slices white bread
* 2 Tbsp. jelly
MEAL 8 (7:30 P.M.)
* 9 oz. farmed Atlantic salmon
* 1 medium sweet potato
* 1 cup sliced zucchini
MEAL 9 (10 P.M.)
* 2 scoops casein protein
TOTALS: 3,171 calories, 324 g protein, 254 g carbs,
90 g fat
Wednesday (very low-carb)
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg white + 4 whole eggs
* 1 slice low-fat cheese
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
MEAL 4 (1 P.M.)
* 1/2 can white tuna in water
* 8 oz. low-fat cottage cheese
MEAL 5 (3:30 P.M.)
* 8 oz. chicken breast
MEAL 6 - PREWORKOUT (5:30 P.M.)
* 2 scoops whey protein
MEAL 7 -POSTWORKOUT (6:30-6:45 P.M.)
* 2 scoops whey protein
* 1 medium bagel
MEAL 8 (7:30 P.M.)
* 8 oz. top sirloin
MEAL 9 (10 P.M.)
* 1 scoop casein protein
* 1 Tbsp. peanut butter
TOTALS: 2,316 calories, 356 g protein, 81 g carbs,
56 g fat
Thursday (very low-carb)
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg whites + 4 whole eggs
* 1 slice low-fat cheese
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
MEAL 4 (1 P.M.)
* 1/2 can white tuna in water
* 8 oz. low-fat cottage cheese
MEAL 5 (3:30 P.M.)
* 8 oz. 95% lean ground beef
* 1 Tbsp. peanut butter
MEAL 6 - PREWORKOUT (5:30 P.M.)
* 2 scoops whey protein
MEAL 7 - POSTWORKOUT (6:30-5:45 P.M.)
* 2 scoops whey protein
* 3 slices white bread
* 2 Tbsp. jelly
MEAL 8 (7:30 P.M.)
* 9 oz. trout
MEAL 9 (10 P.M.)
* 1 scoop casein protein
TOTALS: 2,486 calories, 352 g protein, 91 g carbs,
72 g fat
Friday
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg whites +2 whole eggs
* 1 slice low-fat cheese
* 1 cup oatmeal
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
* 1 whole-wheat English muffin
* 1 Tbsp. peanut butter
MEAL 4 (1 P.M.)
* 8 oz. chicken breast
* 1 medium sweet potato
* 2 cups mixed green salad
* 2 Tbsp. olive oil/vinegar dressing
MEAL 5 (4 P.M.)
* 4 oz. deli turkey breast
* 2 slices whole-wheat bread
* 1/2 avocado
MEAL 6 - PREWORKOUT (5:30 P.M.)
* 1 scoop whey protein
* 1 cup canned mixed fruit (light syrup)
MEAL 7 - POSTWORKOUT (6:30-6:45 P.M.)
* 2 scoops whey protein
* 32 oz. sports drink
MEAL 8 (7:30 P.M.)
* 9 oz. sole or flounder
* 1 cup black beans
* 1 can green beans
MEAL 9 (10 P.M.)
* 8 oz. low-fat cottage cheese
* 2 Tbsp. salsa
TOTALS: 3,045 calories, 336 g protein, 300 g carbs,
54 g fat
Saturday
MEAL 1 (7-7:45 A.M.)
* Black coffee (optional)
* 1/2 scoop whey protein
MEAL 2 (8 A.M.)
* 4 egg whites + 2 whole eggs
* 1 slice low-fat cheese
* 1 whole-wheat English muffin
* 1 Tbsp. peanut butter
MEAL 3 (10:30 A.M.)
* 2 scoops whey protein
* 1 cup oatmeal
MEAL 4 (1 P.M.)
* 1 can white tuna in water
* 2 slices whole-wheat bread
* 1 medium celery stalk
MEAL 5 (4 P.M.)
* 1 scoop whey protein
* 8 oz. plain low-fat yogurt
MEAL 6 (6 P.M.)
* 1 scoop whey protein
* 1 medium banana
MEAL 7 (8 P.M.)
* 9 oz. salmon
*1 medium sweet potato
* 1 cup Brussels sprouts
MEAL 8 (10 P.M.)
* 1 scoop casein protein
TOTALS: 2,224 calories, 261 g protein, 162 g carbs,
58 g fat
Sunday
MEAL 1 (8 A.M.)
* Black coffee (optional)
* 4 egg whites + 2 whole eggs
* 1 slice low-fat cheese
* 2 slices whole-wheat toast
MEAL 2 (10:30 A.M.)
* 2 scoops whey protein
* 1 medium banana
* 1 Tbsp. peanut butter
MEAL 3 (1 P.M.)
* 6 oz. turkey breast
* 1 cup cooked soba noodles
* 1 cup broccoli
MEAL 4 (4 P.M.)
* 1 can sardines in oil, drained
* 6 whole-wheat crackers
MEAL 5 (6 P.M.)
* 1 scoop whey protein
* 1 large orange
MEAL 6 (8 P.M.)
* 8 oz. flank steak
* 1/2 cup kidney beans
* 1 cup cubed eggplant
MEAL 7 (10 P.M.)
* 1 scoop casein protein
TOTALS: 2,406 calories, 272 g protein, 170 g carbs,
69 g fat
NOTE: MIX ALL PROTEIN POWDERS ACCORDING TO
DIRECTIONS ON LABEL.
Source
Citation (MLA 7th Edition)
"Fat-Burning meal plan." Joe Weider's Muscle & Fitness Jan.
2011: S1+.
meal prep for a few days 👊💪 along side some gold standard to hit them protein macros. @UKTeam_Optimum @shaunstafford pic.twitter.com/6ZHd6SQjQR
— JHFitness (@Jamie_Hobson95) June 12, 2014