Non-Weight Training Day

Meal: Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Protein Amount: Veggie Amount:

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

15g casein protein in water

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1 serving healthy fats 15g healthy carbs

1 serving healthy fats 15g healthy carbs

1 serving healthy fats 15g healthy carbs

1 serving healthy fats

1 serving healthy fats

 Non-Weight Training Day

Meal: Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Protein Amount: Veggie Amount:

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

15g casein protein in water

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

1/2 serving healthy fats 15g healthy carbs

1/2 serving healthy fats 15g healthy carbs

1/2 serving healthy fats 15g healthy carbs

1/2 serving healthy fats

1/2 serving healthy fats

 Non-Weight Training Day

Meal: Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Protein Amount: Veggie Amount:

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

15g casein protein in water

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount:

15g healthy carbs

15g healthy carbs

15g healthy carbs

1/2 serving healthy fats

1/2 serving healthy fats

 Non-Weight Training Day

Meal: Time:

Meal 1 Waking

Meal 2 3-5 hours after last meal

Meal 3 3-5 hours after last meal

Meal 4 3-5 hours after last meal

Meal 5 Bedtime
Lean Protein Sources Veggies
Any fish (tuna, salmon, etc…) Broccoli
Any seafood (shrimp, scallops etc) Spinach
Chicken breast Lettuce
Turkey breast Onions
Any beef 90% or leaner Tomatoes
Any steak 90% or leaner Green Peppers
Any turkey 90% or leaner Asparagus
Egg Whites or Egg Substitute ( 2 egg whites = 1oz meat) Cabbage
For meats: 2oz = 12g protein, 3oz = 18g protein, 4oz = 24g protein Cauliflower
5oz = 30g protein, 6oz = 36g protein, 7oz = 42g protein Celery
Cucumbers
Green Beans
Portabella Mushrooms
Yellow Squash
Zucchini
1 small handful = 1 cup

Protein Amount: Veggie Amount:

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

3oz any lean protein source 1 small handful greens

15g casein protein in water

Healthy Fats Healthy Carbs Workout Shake Carbs
Small handful of any nuts Whole grain bread Gatorade
1/2 avocado Brown rice Lemonade
1 tbsp olive oil Whole wheat pasta Fruit Punch
1 tbsp canola oil Oatmeal Kool Aid
2 tbsp any natural nut butter Sweet Potatoes Any Fruit Juice
1 serving apprx = 15g fat Quinoa
Any fruit

Healthy Fat Amount: Healthy Carb Amount: Workout Carb Amount: