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Week 1 Breakfast 2 whole eggs 5 servings of liquid egg whites 40g of oatmeal (uncooked weight) 1/4 cup of dried

fruit (raisins, dried cran erries, dried cherries,etc) 2 t sp of almond snack 2 scoops of whe! 2 t sp of almond utter or peanut utter utter or peanut utter

"00 grams of seedle grapes lunch # o$ of chicken or turke! 2 cups of snack 2 scoops of whe! 1 medium anana utter or peanut utter rown rice reast (cooked weight)

2 t sp of almond dinner

220 grams of %ilapia (cooked weight) half a t sp of olive oil 2 cups of a ! spinach or an! green veggies

3200 calories: 300protein, 100g fat, 275carbs

Week 2 Breakfast 1 and a half cup of silk unsweetened almond milk 2 servings of kashi go lean &high fi er cereal& 1 t sp of peanut snack 4 pineapple slices 2 scoops of whe! (if your home throw the whey in the blender and add some baby spinach to drink it. This way you can get some veggies and more micronutrients) 2 t sp of peanut lunch (sandwich) 2 slices of wheat 4 o$' can of tuna 2 t sp of light ma!o (( like hellmans) 1 medium snack " quaker carmel rice cakes 2 scoops of whe! 1 t sp of peanut utter or almond utter anana read utter of almond utter utter or almond utter

dinner 220 grams of tilapia (cooked weight) 1 t sp of olive oil 2 cups of late snack 2 scoops of whe! (if your home throw the whey in the blender and add some baby spinach to drink it. This way you can get some veggies and more micronutrients) 3,000(3,019 calories: 300protein,91fat,250carbs a ! spinach or an! green veggies

!eek 3 Breakfast (omelet) ) servings of liquid egg whites 1 whole egg 2 slices of kraft 2* american chese 2 o$ of chicken reast (cooked weight)

40grams of oatmeal (uncooked weight) 1/4 of a cup of dried fruit (raisins, dried cran erries, dried cherries,etc) snack 2 scoops of whe! 1 t sp spoon of peanut utter or almond utter

1 medium lunch (tacos)

anana

2 t sp of dais! sour crean (light version) 1 serving of +at,free refried eans (it-s in a can' ( go with a rand called .ush' ( serving is 1"0g/ 1/2cup) 1/2 cup of kraft fat,free shredded cheese 2 whole wheat tortillas ( ( like 0treme wellness rand' 1ou can get them at wal mart) 5o$ of #4/) lean snack 2 scoops of whe! 4 pineapple slices 1 t sp of peanut dinner 2o$ chicken reast or turke! tilapia (cooked weight) 1 t sp of olive oil 2 cups of a ! spinach or an! green veggies reast or 200g of utter or almond utter eef (cooked weight)

2"00(2,"3" calories: 300protein,"2fat,225carbs

Week # Breakfast

1 serving of +at,free refried eans (it-s in a can' ( go with a rand called .ush' ( serving is 1"0g/ 1/2cup) 1/2 cup of kraft fat,free shredded cheese 2 whole wheat tortillas ( ( like 0treme wellness rand' 1ou can get them at wal mart) 4o$' of peeled white potatoes (i like to u! the fro$en potatoes/hash rowns the! work perfect) 1 serving (1/2cup) of 3imm! dean turke! sausage crum les snack 2 scoops of whe! 1 t sp of almond utter or peanut utter

1 cup of health choice fro$enn greek !ogurt or a medium anana lunch 200g of tilapia (cooked weight) 1 cup of rown rice

4add veggies if !ou desire' (t helps !ou to fill up snack 2 scoops of whe! 2 t sp of peanut dinner 2o$' chicken reat (cooked weight) utter or almond utter

225grams of sweet potato (no skin5cooked)

1 t sp of olive oil 4add veggies if !ou desire' (t helps !ou to fill up 2$00(2,$17 calories: 290protein,73fat,200carbs

!eek 5 (okay now shyt is getting serious. Stay strong! This is gonna be the part where you find out how bad you want this shyt. Lets go!!!) Breakfast 1/4 of grits (dr! weight) 1 whole eggg ) servings of liquid egg whites 1 serving (1/2cup) of 3imm! dean turke! sausage crum les snack 2 servings ()0g) of chocolate fi er one cereal 1 and a half cup of silk unsweetened almond milk 2 scoops of whe! lunch #o$ of chicken reast (cooked weight)

1 t sp' of olive oil 2 cups of snack 2 scoops of whe! 1 scoop of peanut utter or almond utter a ! spinach or an! green veggies

5 quaker carmel rice cakes dinner 220 grams of tilapia (cooked weight) half a t sp of olive oil 2 cups of a ! spinach or an! green veggies

2#00(2,#25 calories: 2"5protein,$5fat,175carbs

Week $ (you will notice less whey protein on this example. This is because want you to be satisfied and less hungry. The calories are getting lower! so suggest you use more "real food" to stay fuller. #ou can still replace the meat for whey if you want to though. The choice is yours) Breakfast 2 whole eggs 5 servings of liquid egg whites 1 slice of kraft american 2* cheese 40g of oatmeal (dr! weight) snack 2 scoops of whe! lunch 6o$ chicken reast (cooked weight)

225g of sweet potato (no skin5cooked) 4add veggies if !ou desire' (t helps !ou to fill up snack

1 scoop of whe! 2 t sp' of peanut dinner 220 grams of tilapia (cooked weight) 2 cups (or more) of veggies a ! spinach or an! green utter or almond utter

2200(2,220 calories: 270protein,$0fat,150carbs

Week 7 Breakfast 1 and a half cup of silk unsweetened almond milk 2 servings of kashi go lean &high fi er cereal& 5 servings of liguid egg whites 1 whole egg snack 1 scoop of whe! 1 t sp of almond lunch 5o$' of #4/) lean 1 cup of rown rice eef (cooked weight) utter or peanut utter

4add veggies if !ou desire' (t helps !ou to fill up snack 1 scoop of whe!

1 t sp' of almond dinner 2o$' chicken reast

utter or almond

utter

2 cups (or more) of veggies

a ! spinach or an! green

%nack&e'tra (eal (if you arent hungry $ust take % scoops of whey macros wont be perfect but it&s be big deal) 220grams of tilapia (cooked weight) 2 cups (or more) of veggies a ! spinach or an! green

2000(2,00" calories: 2$0protein,52fat,125carbs

Week " Breakfast Sweet potato pancakes' http'((www.youtube.com(watch)v*u+pt,-.y/0# (min all ingredients) 200g of sweet potato (no skin5cooked) 4 serving of egg whites 1 scoop of whe! 4use some walden farms chocolate s!rup5 add cinnamon 7 stevia for taste' ( have a video making this' snack 1 scoop of whe!

1 t sp of almond lunch 6o$' of chicken

utter

reast a ! spinach or an! green

2 cups (or more) of veggies snack 1 scoop of whe! 1 t sp of almond dinner (Turkey wrap)

utter

6o$' of 8scar me!er deli smoked turke! 1 slice of kraft american 2* cheese 2 whole wheat tortillas ( ( like 0treme wellness rand' 1ou can get them at wal mart) %nack&e'tra (eal 220grams of tilapia (cooked weight) 2 cups (or more) of veggies a ! spinach or an! green

1"00(2,00" calories: 250protein,#5fat,100carbs