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Week 1

Breakfast

2 whole eggs

4 egg whites

1 cup Kashi Go Lean Cereal

1 cup low-fat milk


Late-morning snack

1 scoop whey protein

1 medium banana

1 Tbsp. peanut butter


Lunch

1 can white tuna

2 slices whole-wheat bread

1 Tbsp. fat-free mayonnaise


Midday snack

10 oz. fresh spinach

1/4 cup oatmeal

3 hard-boiled eggs

2 Tbsp. olive oil/vinegar dressing


Preworkout snack

1 scoop whey protein

1 large apple


Postworkout snack

2 scoops whey protein

12 oz. Gatorade

20 Gummi Bears (Haribo)


Dinner

9 oz. tilapia

1 cup brown rice

10 oz. green beans


Nighttime snack

1 scoop casein protein

Totals: 2,938 calories, 299 g protein, 277 g carbs, 75 g fat



Week 2

Breakfast

3 whole eggs

3 egg whites

1 cup oatmeal

1 cup strawberries


Late-morning snack

1 scoop whey protein

1 oz. mixed nuts


Lunch

6 oz. turkey deli meat

2 slices whole-wheat bread

1 Tbsp. fat-free mayonnaise or mustard


Midday snack

1 can sardines in oil, drained

6 whole-wheat crackers


Preworkout snack

1 scoop whey protein

1 large orange


Postworkout snack

2 scoops whey protein

20 oz. Gatorade


Dinner

8 oz. top sirloin steak

1 cup broccoli

2 cups mixed green salad

2 Tbsp. olive oil/vinegar dressing


Nighttime snack

1 Tbsp. peanut butter

1 scoop casein protein

Totals: 2,537 calories, 268 g protein, 179 g carbs, 82 g fat



Week 3

Breakfast

3 whole eggs

3 egg whites

1 cup oatmeal


Late-morning snack

1 scoop whey protein


Lunch

10 oz. fresh spinach

1/4 cup oatmeal

1 large hard-boiled egg

6 oz. shrimp

2 Tbsp. olive oil/vinegar dressing


Midday snack

1 cup low-fat cottage cheese

2 Tbsp. salsa


Preworkout snack

1 scoop whey protein


Postworkout snack

2 scoops whey protein

12 oz. Gatorade


Dinner

9 oz. farmed Atlantic salmon

2 cups mixed green salad

1 Tbsp. olive oil/vinegar dressing


Nighttime snack

1 scoop casein protein

Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat

Week 4

Breakfast

3 whole eggs

3 egg whites


Late-morning snack

1 scoop whey protein

1Tbsp. peanut butter


Lunch

1 can white tuna

2 cups mixed green salad

2 Tbsp. low-fat balsamic vinaigrette


Midday snack

1 cup low-fat cottage cheese

2 Tbsp. salsa


Preworkout snack

1 scoop whey protein


Postworkout snack

2 scoops whey protein


Dinner

8 oz. chicken breast

1 cup broccoli


Nighttime snack

1 Tbsp. peanut butter

1 cup low-fat cottage cheese

Totals: 1,712 calories, 275 g protein, 45 g carbs, 45 g fat

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