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Friday, 19 December 2008 00:00

Sample menu plan

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This menu was created for a male with specific goals to build muscle and lose fat. The ratios and servings are not what I suggest for everyone by any means.

 

 

MENU

DAY 1 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add 1 banana

1.5 cup

Whole grain raw oats- noatmeal

485

*warm with ½ water, ½ soy

5oz

2 med.

5 tblsp

 

Chkn Brst (white meat)

Red roasted potatoes

Hummus w/broccoli

EAS

203

200

133

350

*dash olive oil, lemon, parsley

12

1 serv.

Almonds

Berries/mango/papaya

120

30

 

4 oz.

1 serv.

 

 

Pesto whole wheat pasta w/

Broccolli

Caprese salad

420

30

94

 

2

Lettuce wraps

150

 

Totals:

 

2575

 

 

 

Client notes: ________________________________________

 

 

Trainer Notes: ________________________________________

*see recipes for preparation

*if you're going to trade foods, BE SMART!

*PLAN AHEAD!

 

MENU

DAY 2

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

2 pcs

3 oz

3 slcs

 

 

Whole grain whole wheat brd.

Turkey Breast sliced

Avocado

EAS

170

120

75

350

*add veggies; sprouts, peppers, ect

*mustard

1 tbls

Almond butter w/celery

103

 

4 oz

½ cup

1

 

 

 

 

Halibut w/steamed carrots

Whole grain brwn rice

Veggie kabob

160

150

200

 

6 oz.

25 pcs

Goats milk yogurt

Animal crackers

326

 

Totals:

 

2496

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 3 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add banana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1 whole

3 oz

2 oz

 

 

 

Whole wheat pita w/

Chopped chicken breast

Pasta salad

EAS

260

221

350

*add veggies and lite dressing

1

Lara bar

200

 

1

½ cup

1 cup

 

 

Burrito -8

Brown Rice

Soup, barley w/vegetables

460

150

150

 

Small srv

Fat-free frozen yogurt!

200

* big chill is the best!

Totals:

 

2836

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 4 (‘you can have two drinks' day)

Portion

Item

Cals

Notes:

1

1 pc

1 tbls

Super-food Smoothie

Whole grain toast w/

Nutella spread

260

80

90

 

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

 

Mexi-bowl

EAS

250

350

 

1

12

Banana

almonds

100

120

 

4 oz.

½ lrg

 

 

 

 

 

Lean cut sirloin steak

Baked sweet potato

Green salad w/wheat roll

187

103

220

 

½ lrg

Sweet potato

103

 

Totals:

 

2348

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

MENU

DAY 5 (strength training day)

Portion

Item

Cals

Notes:

1

Super-food Smoothie

360

*add nbanana

1.5 cup

Whole grain raw oats-oatmeal

485

*warm with ½ water, ½ soy

1

1 srv

 

 

 

Hungry Man Salad

EAS

Dried mango

410

350

120

 

 

Lara bar

200

 

1 whole

 

 

 

 

 

Egg bagel pizza

Greens salad with balsamic dressing

400

150

 

1 cup

Popcorn!

100

 

Totals:

 

2575

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

& nbsp;

 

MENU

DAY 6 (cardio!) 15 minutes extra

Portion

Item

Cals

Notes:

½ cup

½ cup

Organic gluten -free granola

Goat's milk yogurt

210

80

*fruit flavored, non-fat, no suggar added

2 cup

Melon medley

200

*add cayenne pepper to taste

 

 

 

 

Newsroom option:

Iced green tea

Teriyaki tofu on cous cous

 

 

515

 

1.5 tblsp

Almond butter w/apple sliced

220

 

 

 

 

 

 

 

Sushi Restaurant:

Miso soup

Edamme

1 order tuna

1 order yellow tail

1 lobster handroll

1 side brown rice

 

 

*ask for unsalted peas, low salt soy sauce, and for roll to be made with soy paper ;)

 

 

250

Allowed for drinks

Totals:

 

2565

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

& nbsp;

 

 

 

 

 

MENU

DAY 7

Portion

Item

Cals

Notes:

1.5 cup

1 pc

4 oz

Cereal containing pysillium husk

Whole wheat toast w/ 1 tblsp nutella

OJ

200

210

67

*with non-fat milk

* heartwise, bran buds

1 srv

Your favorite fruit!

100

 

 

 

 

 

 

RFD (Raw Food Daily) option:

Veggie Tamale lunch with side salad

 

 

800

 

5 tblsp

Hummus with raw broccoli

150

 

4 oz

½ serv.

1 serv

 

 

 

 

 

Salmon dinner

Mashed potatoes

Asparagus

 

 

817

*ask for no mayo sauce, and to be cooked easy on the oil ;)

 

Go ahead, have your pretzel ;)

110

 

Totals:

 

2487

 

Read 2023 times Last modified on Thursday, 26 February 2009 16:06

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