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