Here is a sample menu for a woman. Please make adjustments according to your current bodyweight and caloric needs. For a leaner physique, you may omit the fruit.
Meal # 1:
- 6 eggs- 5 egg whites with one whole egg or 1 heaping scoop of whey protein such as Gaspari Nutrition IntraPro Whey Protein or IDS Multi-Pro Whey Isolate. The goal is around 30 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar.
- 1/2 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.
- 1/2 cup fresh strawberries/pineapple/kiwi.
Meal # 2:
- 4-6 oz. London broil cooked
- 1 cup cooked brown rice/5 oz of sweet potato
- 1/2 cup green vegetables.
Meal # 3:
- 4-5 oz. tilapia/grilled chicken breast
- 1/2 cup green vegetables (broccoli/zucchini/cucumber)
- 3/4 cup cooked brown rice/5 oz of sweet potato
Meal # 4:
- 4-5 oz. chicken breast
- 1/2 cup green vegetables
- 4 oz sweet potato/1 heaping scoop of Optimum Nutrition Casein Protein
- 1/2 cup fresh strawberries/pineapple/kiwi.
Meal # 5:
- 4-5 oz. tilapia/grilled chicken breast/salmon filet
- Green salad
- You may use rice/balsamic vinegar and 1-2 Tbsp. of 100% extra virgin olive oil.
Meal #6:
- 5-6 egg whites or 4-5oz lean turkey or skinless chicken breast, 1/2 cup favorite green vegetables. OR You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.
here is the mens one
Meal # 1:
- 10-12 egg whites or 2 heaping scoops of whey protein such as Gaspari Nutrition IntraPro or IDS Multi-Pro Whey Isolate. The goal is 50 grams of protein so make sure to read the label carefully. Please choose a protein powder that is low in fat and sugar, 3/4 cup oatmeal (measured uncooked) you may use small amount of Splenda or Stevia and cinnamon for flavor.
Meal # 2:
- 7-8 oz. London broil cooked
- 1 1/4 cup cooked brown rice/7 oz of sweet potato
- 1 cup of favorite green vegetables.
Meal # 3:
- 7-8 oz. chicken breast/lean turkey breast
- 1 cup green vegetables
- 6 oz sweet potato.
Meal # 4:
- 7-8 oz. tilapia/grilled chicken breast
- 1 cup green vegetables (broccoli/zucchini/cucumber
- 1 1/4 cup cooked brown rice/7 oz of sweet potato/2 scoops of Optimum Nutrition Casein Protein
- 1/2 cup fresh strawberries/pineapple/kiwi.
Meal # 5:
- 7-8 oz. tilapia/grilled chicken breast/salmon filet
- Green salad
- You may use rice/balsamic vinegar and 2 Tbsp. of 100% extra virgin olive oil.
Meal #6:
- You may have 2 scoops of protein powder as your last meal. The goal is 50 grams of protein. You could try a low fat casein protein supplement such as Optimum Nutrition Casein Protein as it is a slower digesting protein and may keep you more satiated through the night.
i hope this helps to get you started in the right path..
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