This 7 day meal plan is adjustable to your workout regime.  It is basic and recommended but everyone’s nutritional needs are different.  Don’t forget your cheat day and watch sugars, fats and sodium in all foods.

Monday

Breakfast:

4Egg  whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing

Afternoon Snack:

1 Cup Cottage cheese with sliced fruit or apple sauce

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                   Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts

Before bed:

Protein shake (low calorie/low sugar)

Tuesday

Breakfast:

4 Egg whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

1 cup Cottage Cheese with sliced fruit or applesauce

Lunch:

Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard

Afternoon Snack:

Pecans

Pre-Workout:

Banana with peanut butter – 1 hr before                                                                                                                                                                                         Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled steak tips with sauté onions and parmesean couscous

Before bed:

Protein shake (low calorie/low sugar)

Wednesday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Hard boiled egg, celery with peanut butter

Lunch:

Burger with onions, mushrooms, tomatoes, lettuce, mustard                                                                                                                                                         (without bun or on pita/whole wheat bread)

Afternoon Snack:

Protein bar, 19grams or less, low sugar

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                                     Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)

Before bed:

Protein shake (low calorie/low sugar)

Thursday

Breakfast:

1 whole egg and 3 egg whites Omelet with vegetables

Morning snack:

Buckwheat blueberry oatmeal pancakes with protein

Lunch:

Chiken salad  with slices of yellow, red and orange raw peppers on the side

Afternoon Snack:

Almonds and white cheddar rice cakes

Dinner:

Meatloaf with steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Friday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Ground beef on salad with hot sauce

Afternoon Snack:

Celery with peanut butter

Pre-Workout:

Oatmeal with protein, sliced fruit or applesauce – one hour before                                                                                                                                    Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled chicken with whole wheat pasta

Before bed:

Protein shake (low calorie/low sugar)

Saturday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein

Morning snack:

Almonds and white cheddar rice cakes

Lunch:

1 slice Pizza

Afternoon Snack:

Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                               Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled salmon with roasted herb/olive oil couscous and steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Sunday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Tuna salad with non-fat mayo on a pita with lettuce and tomatoes

Afternoon Snack:

Baked sweet potatoes

Dinner:

Grilled Chicken and potatoes

Before bed:

Protein shake (low calorie/low sugar)

Hey ladies here is a 1200 calories meal plan…

(Some are slightly under 1,200 – I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it

Day One

Breakfast

• 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
• (Total: 200 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain bread.
• 1 cup carrot sticks
• 1 nectarine
• (Total: 350 calories)

Dinner

• Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette – broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
• 8 spears of grilled asparagus
• 1 large ear of corn on the cob
• (Total: 350 calories)

Snacks throughout the day / evening

1. 1 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
2. 2 cups watermelon (80 cals)
3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

• 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
• 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
• (Total: 150 cals)

Lunch

• Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
• (Total: 420 calories)

Dinner

• 4 oz lean pork, BBQ’d plain
• 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
• 8 stalks grilled asparagus
• (Total: 400 calories)

Snacks throughout the day / evening

1. 1 cup special K cereal (100 calories)
2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

• 1 whole egg and two egg whites cooked with 1/8 cup skim milk
• 1 cup strawberries, halved
• 1 piece 12 grain toast,
• (Total: 300 cals)

Lunch

• Pizza Bagels! 1 whole wheat, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
• 1 nectarine
• (Total: 400 calories)

Dinner

• Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
• 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
• 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
• (Total: 500 calories)

Snacks throughout the day / evening

• Nuts

All Day total: 1200.

Day Four

Breakfast

• 1/2 cup fiber one cereal with 1/2 cup skim milk
• 3 boiled eggs – only eat the whites
• 1/2 cup strawberries
• 1 piece calorie-reduced 12 grain toast.
• (Total: 275 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun.
• 2 cups watermelon and 1/2 cup blueberries
• (Total: 400 calories)

Dinner

• 8 shrimp, skewered and broiled (marinated – see below)
• Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
• 1/2 cup wild rice
• (Total: 375 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

• 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
• 6 oz Orange Juice
• (Total: 330 cals)

Lunch

• 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
• 1 nectarine
• (Total: 325 calories)

Dinner

• 1 cup chicken breast, diced and skewered, broiled on BBQ
• 1 large ear corn
• Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
• (Total: 400 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1185.

Ready to try the MMAXOUT Challenge