MEAL BUILDER

WATER INTAKE: 1/2oz - 1oz per pound per day

ENERGY NEEDS 2200-2400 Kcal

VEG

PRO

CARB

FRUIT

FAT

KCALS

Breakfast

1-1.5

465-530

Snack

240-245

Lunch

1-1.5

1-2

470-585

Snack

240-245

Dinner

525-530

Snack

240-245

PREVENT

BUILD

with Vegetables

2
2

1
FUEL

with Proteins

with Carbs

PREVENT

PROTECT

with Fruits

with Fats

1 Serving:
Unlimited Portions

1 Serving =
The Palm of your Hand

1 Serving =
The Size of your Fist

1 Serving:
The Size of Tennis Ball

1 Serving =
The Tip of your Thumb

Tip: The more colors

Tip: Choose a lean protein

source at each fueling

Tip: Look for at least

3g of fiber per serving

Tip: The more colors

Tip: Focus on Plants, Fish,

the better

the better

Nuts, and Seeds

Key:

Examples:

Examples:

Examples:

Examples:

Examples:

S Small

1/2c Raw or 1c Cooked

Fish/Seafood

1/4c Risotto, Quinoa

1S Apple

Choose Often

3oz Shellfish

1/3c Brown Rice

1/2c Applesauce

1T

3oz Fish

1/2c WW Cous Cous or Pasta

(unsweetened)

10 Almonds

1sl

M Medium

Nut Butter

L Large

Arugula

oz Ounces

Asparagus

12 Cherries

c Cup

Broccoli

Poultry/Beef/Pork

1/2 Pita Bread (6 in)

1c Raspberries

15 Pistachios

sl Slice

Brussel Sprouts

3oz Skinless Chicken/Turkey

1/4 WW Bagel

1.25c Strawberries

1/4M Avocado

T Tablespoon

Celery

3oz Ground Turkey

1/2 WW Hamburger/Hotdog 1.25c Watermelon (cubed)

10L Olives

t Teaspoon

Collards

3oz Beef (96% lean ground)

Bun or english muffin

1/2M Grapefruit

2T

pk Packet

Cucumber

3oz Beef Loin

WW/Corn Tortilla (6 in)

1c

Cantaloupe (cubed)

1.5t Canola/Olive/Flaxseed Oil

WW Whole Wheat

Green Beans

3oz London Broil

Corn Tortillas (4 in)

1M

Nectarine or Peach

2T

Pumpkin Seeds

LF Low-Fat

Kale

3oz Pork Loin

Cereals

1M Orange

2T

Sesame Seeds

NF Non-Fat

Lettuce

3oz Lean Deli Meat

1/2c All Bran Cereal

1L Tangerine

2T

Sunflower Seeds

RF Reduced-Fat

Spinach

1.5oz Beef Jerky

1/2c Kashi Go Lean Cereal

1/2L Banana

3T

RF Mayonnaise

1/2c Cream of Wheat (cked)

3/4c Pineapple

3T

RF Salad Dressing

Cabbage

WW Bread

Walnut, Pecan Halves

Flax Seeds

Cauliflower

Vegetarian Protein

1pk Instant Grits

1c Blackberries

3T Guacamole

Onions

1/4c Egg Substitute

.5pk Quaker Instant Oatmeal

3/4c Blueberries

Beets

1/2c Cooked Oatmeal

14 Grapes

Choose Less Often

Tomato

2 Eggs

Other Starches

2S Plums

2t

Salsa, Tomato Sauce

1/2c Beans (Black, Kidney,

1/2c Legumes (black, kidney,

3 Prunes

1oz Cheese

Carrots

pinto)

pinto, lima), lentils or peas 1c

Honeydew (cubed)

1.5t Coconut Oil

Peppers

1/2c Black-eyed Peas

1c

Squash (winter, acorn,

Kiwi Fruit

4T

Zucchini

1/2c Lentils

butternut)

1S Pear

2t Mayonnaise

1/2c Soy Milk

1/2c Corn or 1 M ear of corn

2T

Dried Fruit

3T

RF Cream Cheese

1/2c Edamame

1/2c Potato (sweet, white)

1/2c Fresh Fruit Salad

4T

RF Sour Cream

1/2c LF Cottage Cheese

Kashi Granola Bar

4oz Fruit Juice (100% juice)

Turkey Bacon Slice

8oz 1% Milk

WW Crackers (baked)

1c

Turkey Sausage Link

8oz Fort. Light Soymilk

3c

Light Popcorn (popped)

(fresh/frozen)

1c

3/4c Pretzels

Eat Clean. Eat Often. Hydrate. Recover. Mindset.

Egg Whites

NF Yogurt

1/2c NF Frozen Yogurt

Rice Cakes (4 in)

8oz 1% Chocolate Milk

WW Fig Newton

15

Baked Chips

2% String Cheese

1S

Mixed Berries

Butter (stick)

Half & Half

EXOS Meal Builder 2014 EXOS Inc.

A Perfect Days Nutrition Blueprint

Your meal builder has columns across the top that represent meal times or fueling times. The food groups are
represented along the left side and the numbers within the meal builder indicate the recommended number
of servings from that food group at each meal. The number to the left of the food in the list equals one serving
(e.g. 1 slice of whole wheat bread = 1 carb serving). Each serving may be used interchangeably, so if you tire of
whole wheat toast, you can replace it with any of the foods listed in the carb column or mix and match (e.g. 1
slice of toast plus 3/4 cup Cheerios) to fill your recommended servings. You can use the meal planner column
to create your own perfect day. You are limited only by your creativity!

Day 1
Breakfast
veg
1-1.5 pro
2 carb
2 fruit
1 fat

Snack
veg
1 pro
1 fruit
1 fat

Lunch
veg
1-1.5 pro
2 carb
1 fruit
1-2 fat

Snack
veg
1 pro
1 fruit
1 fat

Dinner
veg
2 pro
2 carb
2 fat

Snack
veg
1 pro
1 fruit
1 fat

Day 2

Day 3

Meal Planner

1c
cooked oatmeal
8-12oz non-fat milk
2T
dried cranberries
1M apple
5
pecan halves

1
whole wheat English muffin
2-3
eggs scrambled w/

veggies (onions,

tomatoes, spinach)
1oz cheese
1M orange
1c blueberries

1c
whole grain cereal
1-1c non or low fat plain

yogurt or Greek
yogurt
1M banana
5
walnut halves

3oz
tuna w/ mustard
2t mayonnaise
14
grapes

veggies of choice

1/2c

1c
10

1/2sc
4oz
1c
1t

2sl
4-6oz


2T
1c

whole wheat bread

roast beef w/ lettuce
and tomato
baby carrots
hummus
fresh fruit salad

2
corn tortilla (6-in)
1/2c
canned black beans
3-4oz ground chicken breast
1/4M
avocado

salad greens w/ raw mixed

veggies and salsa
1M orange

1
whole wheat pita (6)
4-6oz sliced turkey w/ lettuce

and tomato
1sl
cheese
1M pear

1c

2T
5

non or low-fat
plain or Greek yogurt
dried fruit
walnut halves

raw sugar snap peas

(in pod)
1
string cheese
10
raw almonds
1M apple

celery and carrot sticks
1/2c
non-fat cottage cheese
1T
all-natural peanut butter
1c berries

1c
6oz


2T

1T

whole wheat penne pasta

lean ground beef in marinara
sauce w/ mushrooms, onions,
green peppers
grated parmesan
green leafy salad
dressing

6oz
beef tenderloin
1S
baked potato
3T
sour cream
2t butter

cooked broccoli

6oz
1c

1t


1T

3oz
sliced turkey or ham
0-1c cantaloupe
2T hummus

raw vegetables

1/2c
low-fat frozen yogurt
1/2M banana
10
raw almonds

1/2c
non-fat cottage cheese
1c pineapple
5
walnut halves

Eat Clean. Eat Often. Hydrate. Recover. Mindset.

non or low-fat
cottage cheese
raspberries
raw almonds

whey protein
1% milk
frozen berries
flaxseed oil

baked salmon
cooked whole
wheat couscous
olive oil
green leafy salad
asparagus
dressing

EXOS Meal Builder 2014 EXOS Inc.