Sample Meal Plan I:
Target Population: Active male or female
Goal: Maintain mass/lose fat on calorie-restricted diet
Meal 1: 6am
- Omelette:
- 1 cup eggbeaters (or 6 egg whites/1 yolk)
- 1 cup spinach
- 1 oz goat cheese
- 1 slice 14 grain bread
- 1 cup pineapple
Snack: 9am
- 1 oz almonds (22 almonds)
- 1 string cheese
Meal 2: 12pm
- 5 oz grilled or baked chicken breast
- 2 cups spinach
- 1 tbsp flax oil or olive oil+vinegar
Snack: Post workout
- 1 serving Endurox or Gatorade+protein (60 g carbs + 20 g protein)
Meal 3: 7pm
- 5 oz salmon grilled or poached
- 3 cups broccoli
Snack: 9pm
- ½ c low-fat cottage cheese
- ¼ c Kashi Go-Lean cereal
- ½ c bluberries
Total
Calories: 1695
Protein: 159g (39%)
Carbs: 152g (30%)
Fat: 55g (31%)
Fiber: 28g
