Dave’s 2-Week Rotating Menu

Rev 1.0, 14-Sept-2008

Rules: 1. Always carry a water bottle with you 2. Do not eat within 3 hours of bed, or drink within 1 hour of bed 3. Do not go more then 3 hours without eating a meal 4. Eat until you’re full - not stuffed, but not still hungry (smaller portions) 5. You can have 1 cheat day a week

Eating Schedule: 7:00am: Meal 1 9:30am: Meal 2 12:00pm: Meal 3 1:00pm: Meal 4 3:00pm: Meal 5 5:00pm: Meal 6

Menu: Day 1: Meal 1: Oatmeal, Berries Meal 2: Chinese Beef & Broccoli, Brown Rice Meal 3: Chocolate Protein Shake Meal 4: Salmon, Brown Rice, Asparagus Meal 5: Grilled Chicken Salad, Red Potato Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 2: Meal 1: Raisin Bran Meal 2: Sliced Turkey Sandwich, Baked Chips Meal 3: Vanilla Protein Shake Meal 4: Grilled BBQ Chicken, Sweet Potato, String Beans Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 3: Meal 1: Wheat Chex Meal 2: Tuna Sandwich, Baked Chips Meal 3: Strawberry Protein Shake Meal 4: Baked Tilapia, Brown Rice, Cauliflower Meal 5: Grilled Chicken Salad, Red Potato Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 4: Meal 1: Shredded Wheat Meal 2: Sliced Chicken Sandwich, Baked Chips Meal 3: Chocolate Protein Shake Meal 4: Grilled Sweet & Sour Chicken with Broccoli, Whole Wheat Pasta Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 5: Meal 1: Oatmeal, Berries Meal 2: Steak Sub, Baked Chips Meal 3: Vanilla Protein Shake Meal 4: Lean Steak, String Beans, Red Potato Meal 5: Grilled Chicken Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 6: Meal 1: Grape Nuts Meal 2: Sliced Turkey Sub, Baked Chips Meal 3: Strawberry Protein Shake Meal 4: Turkey Burger on Whole Wheat Pita, Broccoli Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 7: Meal 1: Whole Wheat Pancakes with Honey Meal 2: Sliced Chicken Sub, Baked Chips Meal 3: Chocolate Protein Shake Meal 4: Grilled Honey Mustard Chicken, Broccoli, Brown Rice Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 8: Meal 1: Oatmeal, Berries Meal 2: Tuna Sandwich, Baked Chips Meal 3: Vanilla Protein Shake Meal 4: Salmon, Brown Rice, Asparagus Meal 5: Grilled Chicken Salad, Red Potato Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 9: Meal 1: Whole Wheat Toast with Honey Meal 2: Chinese Beef & Broccoli, Brown Rice Meal 3: Strawberry Protein Shake Meal 4: Grilled Seasoned Chicken, Sweet Potato, String Beans Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 10: Meal 1: Cheerios Meal 2: Sliced Turkey Sandwich, Baked Chips Meal 3: Chocolate Protein Shake Meal 4: Baked Cod, Brown Rice, Cauliflower Meal 5: Grilled Chicken Salad, Red Potato Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 11: Meal 1: Shredded Wheat Meal 2: Chicken Stuff Sandwich, Baked Chips Meal 3: Vanilla Protein Shake Meal 4: Grilled Lemon Pepper Chicken with Broccoli, Whole Wheat Pasta Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 12: Meal 1: Oatmeal, Berries Meal 2: Sliced Turkey Sub, Baked Chips Meal 3: Strawberry Protein Shake Meal 4: Lean Steak, String Beans, Red Potato Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 13: Meal 1: Raisin Bran Meal 2: Tuna Sandwich, Baked Chips Meal 3: Chocolate Protein Shake Meal 4: Turkey Burger on Whole Wheat Bun with Veggies Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes Day 14: Meal 1: Whole Wheat Waffles with Honey Meal 2: Sliced Chicken Sandwich, Baked Chips Meal 3: Vanilla Protein Shake Meal 4: Grilled Seasoned Chicken, Broccoli, Brown Rice Meal 5: Tuna Wrap Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Shopping List: Breakfast: Oatmeal Raisin Bran Wheat Chex Shredded Wheat Grape Nuts Cheerios Fruit: Berries (Strawberry, Blueberry, Blackberry, etc.) Apples Veggie: Broccoli Brown Rice Asparagus Salad Red Potato Tomatoes Sweet Potato String Beans Cauliflower

Meat: Chicken Lean steak Sliced Turkey Sliced Chicken Ground Turkey Fish: Tuna Tilapia Salmon Cod Condiments: Honey Soy sauce Ketchup Mustard Lite Mayo BBQ sauce Sweet & Sour sauce Lemon Pepper sauce Honey Mustard sauce Thousand Island dressing Whole Wheat: Bread Wrap Pasta Sub Kaiser roll (burger bun) Pita bread Pancake mix Misc: Protein shake (chocolate, vanilla) Natural Peanut Butter Rice Cakes Baked Chips Rice Milk Season-All Lemon Pepper powder Kosher Salt Black Pepper Margarine Cinnamon

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