| Example I | Fat | Carbs | Protein | |
|---|---|---|---|---|
| Meal #1 | (8-9am) | 3-5g | 25-30g | 25-30g |
| Protein Shake or Drink 1 pack of Oatmeal |
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| Meal #2 | (10-10:30am) |
4-5g | 15g | 15g |
1/2 Protein Bar |
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| Meal #3 | (12:30 p.m.) |
0-5g | 20-25g | 25-30g |
4 oz. Grilled Chicken |
||||
| Meal #4 | (3-4pm) |
0-3g | 5g | 25g |
4 oz. Grilled Chicken |
||||
| Meal #5 | 0-5g | 0g | 25g | |
4 oz. Grilled Chicken Salad |
||||
| APPROXIMATE DAILY TOTALS | 15-25g | 70-75g | 120g |
| Example II | Fat | Carbs | Protein | |
|---|---|---|---|---|
| Meal #1 | (8-9am) |
5g | 25g | 20-25g |
3 Egg Whites with Low Fat Cheese |
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| Meal #2 | (10-10:30am) |
4-5g | 15g | 15g |
1/2 Protein Bar |
||||
| Meal #3 | (12:30 p.m.) |
0-5g | 30g | 25g |
4 oz. Grilled Chicken |
||||
| Meal #4 | (3-4pm) |
4-5g | 15g | 15g |
1/2 Protein Bar |
||||
| Meal #5 | 0-5g | 0g | 25g | |
4 oz. Grilled Chicken Salad |
||||
| APPROXIMATE DAILY TOTALS | 15-25g | 85g | 105g |
| Example III | Fat | Carbs | Protein | |
|---|---|---|---|---|
| Meal #1 | (8-9am) |
5g | 25g | 15-20g |
2 to 3 oz. Ham with Low Fat Cheese |
||||
| Meal #2 | (10-10:30am) |
4-5g | 15g | 15g |
1/2 Protein Bar |
||||
| Meal #3 | (12:30 p.m.) |
0-5g | 30-40g | 25g |
4 oz. Grilled Chicken |
||||
| Meal #4 | (3-4pm) |
0-5g | 0-5g | 15-20g |
Tuna Salad |
||||
| Meal #5 | 0-5g | 0g | 25g | |
4 oz. Grilled Chicken Salad |
||||
| APPROXIMATE DAILY TOTALS | 25g | 80-85g | 105g |
ADDITIONAL INFORMATION
- You can substitute extra lean beef, fish, or turkey for chicken in any meal. Keep serving size the same. Protein Bar Brands: Lean Body, Detour, One Way, and U-turn.
- Protein Drinks: Any except Carnation Instant Breakfast, Ensure, Slim Fast and Weight Watchers. THESE are sugar drinks, not protein.
- You can have sweet potatoes or regular potatoes. Sweet is better!
- Oatmeal: Quaker Weight Control (any flavor)
- You can have fruit only post strength training.
- You can have ONE "cheat meal" a week! Plan ahead! Reduce other carbs on this day.
- Drink plenty of water.
- You can add 1-2 tablespoons of peanut butter once every other day if you like. A "real" measured tablespoon!
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