YOUR MEAL PLAN:

Here is your meal plan!  This meal plan is to be used over the next 30 days. You can follow all 7 days as prescribed or you can select one day from your plan and follow it for all 30 days.  You have been given 7 days for variety.  You can swap the order in which you consume your meals for each day. You can not, however, swap meals between days as this will throw off your daily calorie intake.

Meal/Nutrient timing is irrelevant for improving body composition; the timing of when you choose to consume these meals during the day is up to you. However, to sustain energy levels you will want to eat every 2 to 3 hours. 

Make sure you read the meal plan carefully, measure and weigh all your food according to what has been listed. Following the meal plan in-correctly will lead to a lack of results. 

Meal preparation is key! Use your shopping list to buy the foods you need for the days that you select. Aim to drink a gallon of water per day, keeping hydrated is very important.

ALL FOODS LISTED AS (UN-COOKED) IN YOUR MEAL PLAN MUST BE COOKED BEFORE YOU EAT THEM. WEIGH THE FOODS RAW AND THEN COOK. DO NOT EAT THE FOODS RAW.

For an easy metric conversion please visit - http://www.metric-conversions.org/weight/grams-to-ounces.htm

I would suggest picking up a food scale from your local grocery store.


 

Day One 

 

MEAL 1

 

Food Name: Protein Powder

Serving Size:2 and a 1/2 scoops (75g) 

Food Name:Mixed Berries

Serving Size:170g

Food Name:Almond butter

Serving Size:3 table spoons (16g each)

 

 

MEAL 2

 

Food Name: Protein Powder

Serving Size:2 scoops (30g each)

Food Name:Plain Greek Yogurt (low fat)

Serving Size:280g

Food Name:Bagel, oat bran

Serving Size:1/2 bagel (45g)

Food Name:Pepperoni

Serving Size:60g

 

 

 

MEAL 3

 

Food Name:Turkey (un-cooked)

Serving Size:210g

Food Name:Mixed Vegetables (frozen)

Serving Size:50g

Food Name:Potato

Serving Size:100g

 

 

Meal 4

Food Name:Turkey (un-cooked)

Serving Size:210g

Food Name:Pepperoni

Serving Size:60g 

Food Name:Sorbet Ice Cream (any flavor)

Serving Size:300g


Day Two

 

MEAL 1

Food Name: Egg White Only

Serving Size: 8 medium (297g)

Food Name:Toast with Peanut Butter

Serving Size: 2 slices (28g each) + 1 table spoon (16g)

Food Name: Cream cheese

Serving Size: 60g

 

 

MEAL 2

 

Food Name:Chicken (un-cooked)

Serving Size: 200g

Food Name:Broccoli, chopped

Serving Size: 2 metric cups (182g)

Food Name:Yam (un-cooked)

Serving Size: 1/2 a medium (91g)

 

 

MEAL 3

 

Food Name: Turkey (un-cooked)

Serving Size: 240g

Food Name: Spinach

Serving Size: 1 metric cup (30g)

Food Name: Sweet potato

Serving Size: 110g

 

 

MEAL 4 

Food Name: Apple 

Serving Size: 1 medium 

Food Name: Peanut butter

Serving Size: 3 table spoons (16g each) 

Food Name: Bacon, strips

Serving Size: 3 slices (20g each)

 


Day Three

 

MEAL 1

 

Food Name:Egg White Only

Serving Size: 8 medium (297g)

Food Name:Toast with Peanut Butter

Serving Size: 2 slices (28g each) + 1 table spoon (16g)

Food Name: Cream cheese

Serving Size:60g

 

 

MEAL 2

 

Food Name:Chicken (un-cooked)

Serving Size:140g

Food Name:Broccoli, chopped

Serving Size:1/2 metric cup (46g)

Food Name:Yam (un-cooked)

Serving Size:160g

Food Name:Swiss cheese

Serving Size:90g

 

 

MEAL 3

 

Food Name:Chicken (un-cooked)

Serving Size:190g

Food Name:Peas

Serving Size:1/2 metric cup (67g)

Food Name:Potato

Serving Size:150g

 

 

MEAL 4 

 

Food Name:Peanut butter

Serving Size:3 table spoons (16g each)

Food Name:Muesli, dried fruit and nuts

Serving Size:1 metric cup (85g)

 


Day Four

 

MEAL 1

 

Food Name:Whey Protein

Serving Size:1 and a 1/2 scoops (45g)

Food Name:Toast with Strawberry Jam

Serving Size:2 slices (28g each) + 1 table spoon (16g)

Food Name:Cream cheese

Serving Size:80g

 

 

MEAL 2

 

Food Name:Turkey (un-cooked)

Serving Size:90g 

Food Name:Toast with Peanut Butter

Serving Size:2 slices (28g each) + 1 table spoon (16g)

Food Name:Sweet potato

Serving Size:240g

 

 

 

MEAL 3

 

Food Name:Turkey (un-cooked)

Serving Size:210g

Food Name:Peas

Serving Size:1/2 metric cup (67g)

Food Name:Potato

Serving Size:100g

 

 

MEAL 4

 

Food Name:Pepperoni

Serving Size:60g

Food Name:Swiss cheese

Serving Size:90g

Food Name:Raisins, seedless

Serving Size:25 pieces (13g)

 

 


Day Five

 

MEAL 1

Food Name: Protein Powder

Serving Size:2 and a 1/2 scoops (75g)

Food Name:Mixed Berries

Serving Size:170g

Food Name:Toast with Honey

Serving Size:4 slices (28g each) + 2 table spoons (20g each)

 

 

MEAL 2

 

Food Name:Chicken (un-cooked)

Serving Size:250g

Food Name:Lettuce

Serving Size:2 metric cups (84g)

Food Name:Bacon, strips

Serving Size:3 slices (20g each)

 

 

MEAL 3

 

Food Name: Tuna (un-cooked)

Serving Size:210g

Food Name:Cabbage, chopped

Serving Size:1/2 a metic cup (45g)

Food Name:Potato

Serving Size:220g

 

 

MEAL 4

 

Food Name:Almond butter

Serving Size:3 table spoons (16g each)

Food Name:Bread, whole-wheat

Serving Size:2 slices (28g each)

Food Name:Bacon, strips

Serving Size:2 slices (20g each)

 

 

 


Day Six

 

MEAL 1

Food Name:Protein Powder

Serving Size:2 scoops (30g each)

Food Name:Banana

Serving Size:1/2 a medium (60g)

 

 

MEAL 2

 

Food Name:Beef, lean (un-cooked)

Serving Size:110g

Food Name:Broccoli, chopped

Serving Size:2 metric cups (182g)

Food Name:Bread, whole-wheat

Serving Size:2 slices (28g each)

Food Name:Swiss cheese

Serving Size:90g

 

 

MEAL 3

 

Food Name: Tuna (un-cooked)

Serving Size:170g

Food Name:Cabbage, chopped

Serving Size:1 metric cup (89g)

Food Name:Potato

Serving Size:130g

 

 

 

MEAL 4

 

Food Name:Swiss cheese

Serving Size:90g 

Food Name:Toast with Honey

Serving Size:4 slices (28g each) + 2 table spoons (20g each)

Food Name: Milk

Serving Size:2 metric cups (488g) (16oz)

 

 


Day Seven  

 

MEAL 1

 

Food Name:Whey Protein

Serving Size:2 and a 1/2 scoops (75g)

Food Name:Mixed Berries

Serving Size:120g

Food Name:Almond butter

Serving Size:3 table spoons (16g each)

 

 

MEAL 2

 

Food Name:Turkey (un-cooked)

Serving Size:90g

Food Name:Tomato, sliced

Serving Size:1 medium (123g)

Food Name:Sweet potato

Serving Size:240g

 

 

MEAL 3

 

Food Name:Chicken (un-cooked)

Serving Size:240g

Food Name:Mushrooms, pieces

Serving Size:1 metric cup (70g)

Food Name:Broccoli, chopped

Serving Size:2 metric cups (182g)

 

 

MEAL 4

 

Food Name:Peanut butter

Serving Size:3 table spoons (16g each)

Food Name:Swiss cheese

Serving Size:90g

Food Name:Oats (un-cooked)

Serving Size:1 and a 1/3 metric cups (107g)


REFEED

Refeed days are important.  When you are cutting you should have one refeed day per week (typically on Sundays) The power of a refeed can help improve your situation, especially if you have low leptin levels and a slower metabolism. 

Been dieting for a while and not seeing any results? Feel like your starving all the time but meanwhile fat loss is a foreign word to you. If you are finding yourself in this situation, you are likely suffering the consequences of low leptin levels. So we have created a refeed day for you.  It is important that you follow it!

 

MEAL 1

 

Food Name:Egg White Only

Serving Size:9 medium (297g)

Food Name:Sweet potato

Serving Size:350g

Food Name:Pineapple (canned)

Serving Size:1 metric cup (249g)

Food Name:Peanut butter

Serving Size:3 table spoons (16g each)

 

 

 

MEAL 2

 

Food Name:Plain Greek Yogurt (low fat)

Serving Size:280g

Food Name:Bagel, oat bran

Serving Size:1/2 bagel (45g)

Food Name:Rice, brown (un-cooked)

Serving Size:1/2 metric cup (93g)

Food Name:Pepperoni

Serving Size:60g

 

 

 

MEAL 3

 

Food Name:Whey Protein

Serving Size:1 and a 1/2 scoops (45g)

Food Name:Toast with Honey

Serving Size:4 slices (28g each) + 2 table spoons (20g each)

Food Name:Potato

Serving Size:480g

 

 

 

MEAL 4

 

Food Name:Tuna (un-cooked)

Serving Size:290g

Food Name:Rice, white (un-cooked)

Serving Size:1/2 metric cup (93g)

Food Name:Olive oil or Canola oil

Serving Size:1 tablespoon (14g)