Sample Meal Plan II:
Target Population: Active female
Goal: Maintain mass/lose fat on calorie-restricted VEGETARIAN diet
Meal 1: 7am
- Coffee + 2oz fat-free creamer
- 1 cup cooked oats
- ½ scoop protein powder
- ½ cup strawberries
Snack: 10am (Post-Workout)
- Pure Pro protein drink
- 1 med apple
Meal 2: 1pm
- ½ c black beans, cooked
- ½ c brown rice, cooked
- ½ serving 3 grain tempeh
Meal 3: 6pm
- 2 egg whites+2 whole omega-3 eggs
- 10 asparagus spears
- 2 slices Alvarado Street low-carb bread
- 1 oz fat-free cheese
- 1 c mixed field greens
- 1 tbsp flax oil
Snack: 9pm
- 1 serving Dannon Light n Fit Yogurt
- 1 c fat-free cottage cheese
- ½ c bluberries
Total Calories: 1448
Protein: 136g
Carbs: 157g
Fat: 36g
Fiber: 32 g
