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The Trainer has one of the, if not the most comprehensive Custom Meal planner available on the internet. I spared no expense and time in developing and writing all the content and programs listed on the Trainer. The audience of the Trainer is pretty large and I try to accommodate all of our members. Understandably many use the Free version of the Trainer and we try to make as much available for Free as possible.

However I feel like there is much missed out on especially with the Custom Meal Planner that could help many of the members get results faster. I myself get in the habit of not following a well structured plan, but i can honestly tell you that when i create my plan, print it out and post it to the fridge and actually follow it, trust me I notice the difference right away. Its almost amazing that when you have something to follow that is written down, subconsciously you just seem to make an effort to follow it. So to try and help some of you who have not yet created an account and or upgraded for the $10 a month below I outline some great meal plans that I created on my own account using my own system. I hope these meal plans help some of you in following a structured way to eat.

Also thankfully I have the inside on many offers made from supplement companies, and other fitness brands. I deal with these companies all day so I always want to make sure you guys have the intel on offers and services that are out there. I do my best to provide as much content based on my own knowledge of Training and Nutrition as well as what is going on in the fitness Industry. My friends at BPi Sports are doing a Supplement Giveaway and additional offers, so be sure to check out the offer banner at the end of this page to see how you guys can take advantage.

As always I still encourage everyone to upgrade and use the features for yourself as it helps keep things running around here. Thanks again to everyone who has given such great feedback. I have a new version of the Trainer coming out soon with new features a new ipod app and other numerous items. Thanks again!

Take Care,
Mike McErlane

HERE ARE THE MEAL PLANS

Breakfast

Egg, white only, cooked : 2 white : 33 cal

Oatmeal, cooked, regular, fat not added in cooking : 3/4 cup, cooked : 109 cal

Milk, calcium fortified, cow's, fluid, skim or nonfat : 3/4 cup : 65 cal

Coffee, NS as to type : 1 small pot (20 FO, 4 servings) : 14 cal

High protein bar, soy base : 1/2 Typical Serving : 162 cal

Calories: 383   Carb=48g Prot=25g Fat=8.9g

Snack 1

Apple, raw : 1 large (3-1/4" dia) (approx 2 per lb) : 125 cal

Cheese, cottage, lowfat, low sodium : 2 cup : 325 cal

Banana, raw : 1/2 medium (7" to 7-7/8" long) : 54 cal

Wheat germ, plain : 1 Typical Serving : 214 cal

Calories: 719   Carb=86g Prot=73g Fat=12g

Lunch

Tomatoes, raw : 2 small whole (2-2/5" dia) : 38 cal

Rice, white, cooked, regular, fat not added in cooking : 1/2 cup, cooked : 102 cal

Fish, NS as to type, baked or broiled : 3-1/2 oz, boneless, cooked : 126 cal

Banana, raw : 1/2 medium (7" to 7-7/8" long) : 54 cal

Calories: 320   Carb=45g Prot=26g Fat=4.6g

Snack 2

Almonds : 1/2 Typical Serving : 82 cal

Calories: 82   Carb=2.9g Prot=2.8g Fat=7.3g

Dinner

Carrots, raw : 6 thin strip or stick : 5 cal

Spinach, raw : 2-1/4 cup : 15 cal

Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal

Chicken, boneless, NS as to part, broiled, light or dark meat, skin not eaten : 2-1/2 thick slice (approx 2" x 1-1/2" x 3/8") : 99 cal

Tortilla, flour (wheat) : 1 tortilla (approx 5" dia) : 55 cal

Wheat germ, plain : 1 Typical Serving : 214 cal

Calories: 475   Carb=53g Prot=43g Fat=12g

Snack 3

Total Calories: 1979   Carb=234g Prot=171g Fat=44g MEAL PLAN 2 Breakfast Wheat germ, plain : 1/4 cup : 108 cal Oatmeal, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 151 cal Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Calories: 367   Carb=68g Prot=16g Fat=6.1g Snack 1 Apricot, raw : 2 apricot : 34 cal Almonds : 1/5 cup : 166 cal Yogurt, fruit variety, lowfat milk : 1 6 oz container : 173 cal Calories: 373   Carb=46g Prot=14g Fat=17g Lunch Apple juice : 1 drink box (8.45 fl oz) : 123 cal Egg, white only, cooked : 2 white : 33 cal Turkey sandwich, with spread : 1 sandwich : 330 cal Calories: 486   Carb=57g Prot=36g Fat=12g Snack 2 Protein supplement, powdered : 1 Shaklee packet : 221 cal Calories: 221   Carb=16g Prot=32g Fat=2g Dinner Salmon, baked or broiled : 3 oz, boneless, cooked : 146 cal Mixed vegetables (corn, lima beans, peas, green beans, and carrots), cooked, NS as to form, NS as to fat added in cooking : 1 Typical Serving : 71 cal Sweetpotato : 1 Typical Serving : 152 cal Calories: 368   Carb=40g Prot=25g Fat=12g Snack 3 Total Calories: 1815   Carb=227g Prot=123g Fat=49g MEAL PLAN 3 Breakfast Banana, raw : 1 medium (7" to 7-7/8" long) : 109 cal Oatmeal, cooked, instant, fat not added in cooking : 2/3 cup, cooked : 151 cal Milk, calcium fortified, cow's, fluid, skim or nonfat : 1 cup : 86 cal Raisins : 1/4 cup : 109 cal Calories: 455   Carb=94g Prot=17g Fat=3.7g Snack 1 Banana, raw : 1 small (6" to 6-7/8" long) : 93 cal Almonds : 1/3 cup : 277 cal Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal Calories: 451   Carb=54g Prot=11g Fat=26g Lunch Apple, raw : 1 medium (2-3/4" dia) (approx 3 per lb) : 81 cal Mixed salad greens, raw : 6 cup, shredded or chopped : 55 cal Salad dressing, low-calorie : 1 Typical Serving : 41 cal Turkey sandwich, with spread : 1 sandwich : 330 cal Yogurt, fruit variety, lowfat milk : 1-1/3 6 oz container : 231 cal Calories: 738   Carb=103g Prot=45g Fat=18g Snack 2 Dinner Pork chop, fried, lean only eaten : 1 oz, boneless, cooked, lean only : 64 cal Broccoli, cooked, NS as to form, fat not added in cooking : 1 cup, flowerets : 27 cal Lettuce, salad with assorted vegetables including tomatoes and/or carrots, no dressing : 4 cup : 52 cal Salad dressing, low-calorie : 1 tablespoon : 21 cal Calories: 164   Carb=18g Prot=14g Fat=5.8g Snack 3 Total Calories: 1807   Carb=270g Prot=86g Fat=53g MEAL PLAN 4 Breakfast Wheat germ, plain : 2 Typical Serving : 428 cal Milk, calcium fortified, cow's, fluid, skim or nonfat : 12 fl oz : 130 cal Yogurt, fruit variety, lowfat milk : 1-1/3 6 oz container : 231 cal Toasted oat cereal : 1 cup : 94 cal Calories: 883   Carb=136g Prot=58g Fat=16g Snack 1 Banana, raw : 1 large (8" to 8-7/8" long) : 125 cal Almonds : 1 Typical Serving : 165 cal Calories: 290   Carb=38g Prot=7g Fat=15g Lunch Mixed salad greens, raw : 2 cup, shredded or chopped : 18 cal Tomatoes, raw : 2 medium slice (1/4" thick) : 8 cal Turkey sandwich, with spread : 1 sandwich : 330 cal Calories: 357   Carb=31g Prot=31g Fat=12g Snack 2 Raspberries, frozen, unsweetened : 1 Typical Serving : 61 cal Calories: 61   Carb=14g Prot=1.1g Fat=0.69g Dinner Broccoli, cooked, from fresh, fat not added in cooking : 1/3 cup, fresh, cut stalks : 14 cal Spaghetti with tomato sauce, meatless : 1 cup : 229 cal Beef, roast, roasted, lean only eaten : 2 medium slice (approx 4-1/2" x 2-1/2" x 1/4") : 166 cal Calories: 410   Carb=44g Prot=32g Fat=11g Snack 3 Orange, raw : 1 medium (2-5/8" dia) : 62 cal Calories: 62   Carb=15g Prot=1.2g Fat=0.16g Total Calories: 2062   Carb=278g Prot=131g Fat=55g

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