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/ p> 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!
np> MENU
p> 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 p> | 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 td> | 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! |
tr>
Totals: |
| 2836 |
|
MENU
DAY 4 (‘you can have two drinks' day)
Portion | Item | Cals | Notes: |
ntr>
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
p>
| Egg bagel pizza Greens salad with balsamic dressing | 400 150 |
|
1 cup | Popcorn! | 100 |
|
Totals: |
| 2575 |
|
p>
& 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 p> 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;
p>
p>
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 |
|