Beginner Meal Plan

Beginner Meal Plan:

Menu #1

(Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

 (Dinner)

31/2 ounces of Salmon

½ cup spinach

1 serving of berries such as strawberries

 (Before I go to bed)

Cottage cheese with blueberries.

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Menu #2

 (Breakfast)

5 egg whites with broccoli

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

 (Snack)

Cottage cheese with strawberries

 (Lunch)

31/2 ounces Turkey breast

¾ cup of brown rice

1 small Apple

 (My post workout meal)

1 Banana

11/2 serving of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

 (Dinner)

31/2 ounces of chicken breast

½ cup yellow and red peppers.

Salad with spinach, tomato, olive oil and vinegar

 (Before I go to bed)

Whey protein in skim milk

Menu #3

Meal # 1

5 white egg omellete with chopped brocolli

½ cup skim milk

Meal # 2

1 ounce of Almonds

1 medium Orange

Meal # 3

3.5 ounces Chicken Breast

½ cup of brown rice

1 Large Apple

Meal # 4

(My post workout meal)

1 Banana

1 scoop protein powder

(22grams protein, 5g

carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon

1 cup of mixed vegetables

2 tsps olive oil dressing

Menu #4

Meal # 1

6 egg whites

½ cup oatmeal (measured dry uncooked)

1 small orange

Meal # 2

1 ounce of Almonds

1 medium skim milk

Meal # 3

4 ounces Turkey Breast

2 ounce sweet potato

Meal # 4

(My post workout meal)

½ banana

2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna

½ cup Spinach

Medium tomato

1.5 cups lettuce

2 tsps olive oil dressing

Meal 1: Contains starchy carbs

Meal 2: Few carbs, if any

Meal 3: Few carbs, if any

Meal 4: Post-Workout Nutrition contains starchy carbs

Meal 5: Contains starchy carbs

Meal 1: 

Granola & Scrambled Eggs

Greek

1 1/2 cups

Raspberries

1/2 cup

Alternate Options: 

 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins.

Vanilla Almond: 

Crunch Bear Naked Granola Vanilla Almond Crunch Bear Naked Granola

1/3 cup

Alternate Options: 

1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest.

Omega-3 Eggs:

3 eggs:

Meal 2:

Double Chocolate Cherry Smoothie

Chocolate Protein Powder:

2 scoops

Coconut Milk

1/4 cup

Alternate Options:

2 tbsp chopped walnuts

Dark Pitted Cherries

3/4 cup

Alternate Options:

1 cup blackberries

Flax seed Meal

1 tablespoon

Alternate Options:

1 tbsp Chia seeds

Cocoa Powder

1 tablespoon

Ice Cubes Ice Cubes:

3-4 cubes

Water

2-3 cups

Meal 3:

Bibb lettuce Burger

Boston Bibb lettuce Leave (for "bun")

2 leaves

95% Lean Ground Beef

8 ounces

Alternate Options:

6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger

 Tomato:

2 slices

Red Onion

2 slices

Ketchup

1 tablespoon

Canola Mayonnaise

1 tablespoon

Alternate Options:

1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese

Green Beans

3 cups

Alternate Options:

2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled edam me beans

Meal 4:

Post-Workout Nutrition

Recovery Shake

Should contain 50 grams carbs and 25 grams protein

Meal 5:

Shrimp with Spinach Salad & Brown Rice

Shrimp

6 ounces

Alternate Options:

7 oz scallops, 7 oz crab meat, 6 oz red snapper, or 5 oz turkey breast

Brown Rice

1/4 cup, dry measure

Spinach

4 cups

Alternate Options: 

7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula

Crumbled Feta Cheese Crumbled Feta Cheese

1/4 cup

Alternate Options:

1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese

Red Bell Pepper

1/2 pepper

Extra-Virgin Olive Oil

2 teaspoons

Alternate Options:

 2 tsp toasted sesame seed oil, 2 tsp garlic infused flaxseed oil, or 2 tsp avocado oil