thick

all of the following would be good, viable choices

Meal 1: 7:00 am

1 cup of oatmeal

4 fried eggs

1/2 large grapefruit

Meal 3: 12:30 pm

8-10 oz yam

1.5-2.0 cups of brown rice

8 oz chicken breast

2 cups of steamed broccoli

Meal 4: 3:00 pm

8 oz lean sirloin steak

2 cups of steamed broccoli

Meal 5: 6:30 pm

8 oz chicken breast

2 cups of grilled asparagus

2 tablespoons of natural (organic) peanut butter

Meal 6: 11:00 pm

6oz Alaskan salmon

Spinach and lettuce salad, with cucumber, tomato

2 tbsp low calorie Italian salad dressing

1 tbsp flaxseed oil

Proteins:
•
• Boneless, Skinless Chicken Breast
• Tuna (water packed)
• Fish (salmon, sea bass, halibut)
• Shrimp
• Extra Lean Ground Beef or Ground Round (92-96%)
• Protein Powder
• Egg Whites or Eggs
• Rib Eye Steaks
• Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
• Top Sirloin (aka Sirloin Top Butt)
• Beef Tenderloin (aka Filet, Filet Mignon)
• Top Loin (NY Strip Steak)
• Flank Steak (Sir Fry, Fajita)
• Eye of Round (Cube Meat, Stew Meat, Bottom Round, 96% Lean Ground Round)
• Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
•
Complex Carbs:
•
• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal
• Brown Rice
• Farina (Cream of Wheat)
• Multigrain Hot Cereal
• Pasta
• Rice (white, jasmine, basmati, Arborio, wild)
• Potatoes (red, baking, new)
•

Fibrous Carbs:
•
• Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
•
Other Produce & Fruits:
•
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
• Lemons or Limes
•
Healthy Fats:
• Sunflower Seeds, Dry roasted without shells.
• Natural Style Peanut Butter or Almond Butter
• Olive Oil, Safflower Oil, Almond Oil, Flaxseed Oil
• Nuts (peanuts, almonds, walnut)
• Nuts and seeds (butternuts, flaxseeds, walnuts, soybeans) - Omega-3
• Fatty coldwater fish (mackerel, salmon, bluefish, mullet, sablefish) - EPA and DHA
• More fish (menhaden, anchovy, herring, lake trout, sardines, tuna) - EPA and DHA
• Olive, Canola, and Peanut - Monounsaturated Oils
• Safflower, Sunflower, Corn, Soybean, and Cottonseed - Polyunsaturated Oils
• Leafy veggies, seeds, nuts, grains - Omega-6
• Veggie oils (Safflower, Sunflower, Corn, Soybean, and Cottonseed), and poultry fat - Omega-6
• Oils (canola, flaxseed, soybean, walnut, wheat germ; canola or soybean oil) - Omega-3
•
Dairy & Eggs:
•
• Low-fat cottage cheese
• Eggs
Low or Non-Fat Milk

Advanced Meal Plan
Meal 1:
-4 egg whites or liquid equivalent
-5 whole Omega-3 eggs
-2 cup of oatmeal
Or:
-40 grams whey isolate powder
-2 tbsp natural peanut butter
-2 cup of oatmeal
Or:
-20 grams whey isolate powder
-2 cup liquid egg whites
-2tbsp natural peanut butter
-2 cup of oatmeal When time is a factor first thing in the morning, simply mix in a shaker bottle your 40g of whey, 1tbsp of PB and your oats. Shake and drink. It may sound unappealing but you’ll find it’s not that bad.
Many will choose to simply drink their egg whites for convenience. Sounds gross but they have no taste. Use actual egg whites, not egg product.
Another good time saving factor is the 3rd option. Mix it all together in a protein shaker; add in one packet of Splenda shake and drink.
Option one is best and carries the most fat but healthy fats
KCL: 1000-1040, PT: 49-59, Carb: 113-114, Fat: 25-33

Meal 2:
-40 grams whey isolate powder mixed in water
-2tbsp of natural peanut butter
-1cup oatmeal
Or:
-6oz filet or lean beef
-1cup Rice
-green vegetables or green salad Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.
How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.
Green vegetables should not have added ingredients such as cheese or butter.
KCL: 640-720, PT: 45-48, Carb: 50-65, Fat: 20-25
Meal 3:
-8oz chicken breast, turkey or fish
-1 cup rice
-2oz almonds or cashews
-green vegetables
Or:
-8oz chicken breast, turkey or fish
-2 sweet potatoes
-2oz almonds or cashews
-green vegetables Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.
Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or fork
Choose “Normal” size sweet potatoes or one very large one.
Brown rice is healthier but white is fine
KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28
Meal 4:
-Same as meal 1 Mix it up to help with variety
KCL: 1000-1040, PT: 49-59, Carb: 113-114, Fat: 25-33
Meal 5:
-Same as meal 3
You should never add sugar to your Oats, Splenda is fine
KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28
Meal6:
-8 egg whites or liquid equivalent
-2 whole Omega-3 eggs
Or:
- 6oz filet or lean beef
Or:
-40 grams whey isolate mixed in water
-2tbsp natural peanut butter Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.

There are no carbs in this meal since you don’t need them. You’ve already trained, you’ve already had your post workout shake

KCL: KCL: 450-480, PT: 40-45, Carb: 0-10, Fat: 10-20
Post Workout Shake
-20 grams of whey isolate
-60-70 grams of a fast acting carb such as:
-Waxy Maze
-Dextrose Powder
-Banana’s
Drink this immediately after training, within 15-20 minutes after you have cooled down.

This meal is not your last meal of the day, which is still meal 6. Place the post workout shake in right after you train, whenever that is.

Have your next meal approximately 45-60 minutes after your shake.

KCL: 320-360, PT: 20, Carb: 60-70, Fat: 0-2

Daily Totals:
Calories (KCL): 4978-5356
Protein (PT): 317-347
Carb: 446-503
Fat: 124-163