W E LC O M E TO I S O M E T R I C S M A S S S A M P L E M E A L P L A N

DISCLAIMER

No part of this publication may be reproduced in any form or by any means, including
printing, scanning, photocopying, or otherwise without the prior written permission of
the copyright holder.


The author has attempted to present information that is as accurate and concrete as
possible. The author is not a medical doctor and does not write in any medical 

capacity. All medical decisions should be made under the guidance and care of your
primary physician. The author will not be held liable for any injury or loss that is 

incurred to the reader through the application of any of the information herein 

contained in this book.


The author makes it clear that the medical field is fast evolving with newer studies 

being done continuously, therefore the information in this book is only a researched
collaboration of accurate information at the time of writing. With the ever-changing na-
ture of the subjects included, the author hopes that the reader will be able to 

appreciate the content that has been covered in this book.


While all attempts have been made to verify each piece of information provided in this
publication, the author assumes no responsibility for any error, omission, or contrary
interpretation of the subject matter present in this book.


Please note that any help or advice given hereof is not a substitution for licensed 

medical advice. The reader accepts responsibility in the use of any information and
takes advice given in this book at their own risk. If the reader is under medication 

supervision or has had complications with health related risks, consult your primary
care physician as soon as possible before taking any advice given in this book.

1
 ISOMETRICS MASS SAMPLE
MEAL PLANS
Day 1 – 3,204 Calories



BREAKFAST: 842 Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

WHEAT BREAD- 2 Slices – 200 Calories



SNACK: 394 Calories 

Food Items

WHEAT BREAD- 2 Slices – 200 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories



LUNCH: 976Calories

Food Items

Chicken Breast- (8 oz) – 373 Calories

Rice – 2 Cups (5.6 oz) – 411 Calories

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 992Calories

Food Items 

Steak – 8oz – 389 Calories

Rice – 2 Cups (5.6 oz) – 411 Calories

Mix Veggies – 2 (side orders) – 192 Calories






2
Day 2 – 3,037 Calories



BREAKFAST: 852 Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

Banana - 2 (236g) – 210 Calories



SNACK: 394 Calories 

Food Items

WHEAT BREAD- 2 Slices – 200 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories



LUNCH : 866 Calories

Food Items

Steak - 8oz – 389 Calories

Chick Peas – 1Cup – 285 Calories 

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 925 Calories

Food Items

Turkey Breast – 8oz – 428 Calories

Rice – 1 Cups (2.8 oz) – 205 Calories

Black Beans – 0.5 Cup – 100 Calories

Mix Veggies – 2 (side orders) – 192 Calories












3


Day 3 – 3,075 Calories



Breakfast: 885 Calories 

Food Items

Oat Meal – 3 Cups – 498 Calories 

EGGS – 5 Whole – 387 Calories



SNACK: 369 Calories 

Food Items

Rice Cakes - 2 Cakes – 70 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories

Banana - 1 (118g) – 105 Calories



Lunch: 845 Calories

Salmon – 6oz – 348 Calories

Rice – 1 Cups (2.8 oz) – 205 Calories

Black Beans – 0.5 Cup – 100 Calories

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 976 Calories

Food Items

Chicken Breast- (8 oz) – 373 Calories

Rice – 2 Cups (5.6 oz) – 411 Calories

Mix Veggies – 2 (side orders) – 192 Calories












4




Day 4 – 3,103 Calories



Breakfast: 782 Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

Mixed Fruits – 1 Cup – 140 Calories



SNACKS: 369 Calories

Food Items

Rice Cakes - 2 Cakes – 70 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories

Banana - 1 (118g) – 105 Calories



LUNCH: 992Calories

Food Items 

Steak – 8oz – 389 Calories

Rice – 2 Cups (5.6 oz) – 411 Calories

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 960Calories

Food Items 

Salmon – 6oz – 348 Calories

Sweet Potato – 2 (360g) – 324 Calories

Mix Veggies – 3 (side orders) – 288 Calories








5




Day 5 – 3,103 Calories



Breakfast: 842 Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

WHEAT BREAD- 2 Slices – 200 Calories



SNACK: 369Calories

Food Items

Rice Cakes - 2 Cakes – 70 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories

Banana - 1 (118g) – 105 Calories



LUNCH: 925 Calories

Food Items

Turkey Breast – 8oz – 428 Calories

Rice – 1 Cups (2.8 oz) – 205 Calories

Black Beans – 0.5 Cup – 100 Calories

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 974Calories

Food Items 

Lean Ground Beef – 8oz – 340 Calories

Spaghetti Noodles – 2 Cups – 346 Calories

Mix Veggies – 3 (side orders) – 288 Calories






6




Day 6 – 3,198 Calories



BREAKFAST: 852 Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

Banana - 2 (236g) – 210 Calories



SNACK: 394 Calories 

Food Items

WHEAT BREAD- 2 Slices – 200 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories



LUNCH: 960Calories

Food Items 

Salmon – 6oz – 348 Calories

Sweet Potato – 2 (360g) – 324 Calories

Mix Veggies – 3 (side orders) – 288 Calories



DINNER: 992Calories

Food Items 

Steak – 8oz – 389 Calories

Rice – 2 Cups (5.6oz) – 411 Calories

Mix Veggies – 2 (side orders) – 192 Calories










7




Day 7 – 2,989 Calories



BREAKFAST: 878Calories 

Food Items

Oat Meal – 2 Cups – 332 Calories 

EGGS – 4 Whole – 310 Calories

Mix Veggies – 1 (side orders) – 96 Calories

Mixed Fruits – 1 Cup – 140 Calories



SNACKS: 369 Calories

Food Items

Rice Cakes - 2 Cakes – 70 Calories

PEANUT BUTTER – 2 TBSP – 194 Calories

Banana - 1 (118g) – 105 Calories



LUNCH: 817Calories

Food Items

Lean Ground Beef – 8oz – 340 Calories

Chick Peas – 1Cup – 285 Calories 

Mix Veggies – 2 (side orders) – 192 Calories



DINNER: 925Calories

Food Items

Turkey Breast – 8oz – 428 Calories

Rice – 1 Cups (2.8 oz) – 205 Calories

Black Beans – 0.5 Cup – 100 Calories

Mix Veggies – 2 (side orders) – 192 Calories

8
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