Grassiron Personal Training Logo Austin TX
512-934-0374

5555 N LAMAR B-110 AUSTIN, TX 78751

Sample Meal Plan #2

February 6, 2010

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

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GRASSIRON IS A FEMALE-OWNED, AUSTIN PERSONAL TRAINING STUDIO.

We specialize in personal trainingpowerlifting, and Olympic Weightlifting. Our trainers/coaches have experience working with clients of all ages/fitness levels. Whether youʼre a couch potato or a competitive athlete, we care about your unique goals, and our only goal is to help you reach them!

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5555 N LAMAR B-110 AUSTIN, TX 78751

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*As with any fitness program, individual results may vary. Success Stories and Testimonials are REAL GRASSIRON CLIENTS and are meant to be a showcase of the best results the program has produced; they are not intended to represent or guarantee that everyone will achieve the same or similar results. You should consult your physician before starting any fitness program to determine if it is right for your needs.