MEAL PLAN

Current Weight: 193.8 lbs

Daily Caloric Intake: 1200 calories

Macronutrient Consumption Goals

Meal Intake
Protein - 18 grams
Carbohydrates - 24 grams
Fats - 8 grams

Daily Intake
Protein - 90 grams
Carbohydrates - 120 grams
Fats - 40 grams

Typical Week Day Example

(Meals should be 2-3 hours apart)

Meal 1: Breakfast
Protein 5 egg whites, or protein shake
Carbohydrates 1 slice of ezekial bread
Fats 1 tbs of all natural peanut butter peanut butter
Meal 2: Pre-lunch Meal
Protein 4 oz of chicken
Carbohydrates cup of cooked rice
Fats of an avocado
Meal 3: Lunch
Protein 4 oz of ground beef
Carbohydrates 1/2 cup of cooked whole wheat pasta
Fats to 1 tbsp of olive oil
Meal 4: Pre dinner/ snack meal
Protein 4 oz of ground turkey
Carbohydrates 1 medium sweet potato
Fats covered from beef in previous meal
Meal 5: Dinner
Protein 4 oz of chicken
Carbohydrates 1 cup cooked broccoli, 1 small baked potato
Fats 1 teaspoons olive oil or coconut oil (for butter substitute in potato)

Pre Workout: Glutamine - 1 scoop/5 grams

Post Workout: Protein within 45 minutes of completing workout
Before bed: Glutamine - 1 scoop/5 grams

New Limitations: No dairy (no cheese, no milk, yogurt is only exception), No breads
(ezekial is ok), No mayo/miracle whip (a good substitute is plain greek yogurt, cant tell
a difference!). No soda. All of these things are ok to eat for cheat meal ONLY. You can
do it
The work is worth it.
Remember: Permanent fat loss is better than temporary meal satisfaction.
You are allowed 1 cheat meal per week. For this meal, you may have ANYTHING you
like. This includes alcohol, fried foods, sweets/desserts, etc. A good day to typically
have a cheat meal is during the weekend (with friends, date night, etc.). Keep in mind:
even when you go out to eat, you can still eat healthy! You can ask for your food
prepared any way you like that will fit the list supplied below. Dont waste your cheat
meal, save it for the perfect day of your choice!

Supplements
Protein: Whey Protein - I suggest purchasing clutch bodyshop protein. (Online only)
I suggest this protein because it is very natural, GMO free, stimulant free, no artificial
flavors, 100% vegan, no crazy chemicals. This will help with the digestion of protein and
also absorption. Very clean and pure, just an all around awesome protein. Lots of
protein has hidden stuff in them that makes it basically junk, but not this one, very good.

Take 1 scoops Post Workout within 45 minutes of completing the workout.

You may take protein to supplement a missed meal such as breakfast (suggested to
include as well), and/or before bed.
L-Glutamine: Plain Glutamine, no flavor.
Basic amino acid, fuels gastrointestinal tract, building block of protein, aids in muscle
recovery, and helps cells resist against diseases.
Typically one scoop or serving is 5 grams.

Take 5 grams with breakfast/upon waking, take 5 grams pre or post

workout, also 5 grams before bed with protein shake, every day.

(You can purchase this at any supplement shop.

Powder is more effective than pill form.)
______________________________________________________________________
Below is a list of healthy hearty and clean foods to choose from! Live by this food list
religiously, it will help. Everything on the list may not be to your liking, although
everything on it IS acceptable to eat. I have supplied you with a large list to choose
from, even things you may not like just in case.

LEAN PROTEINS
Sole
Flounder
Cod
Halibut
Mahi-mahi
Red snapper
Orange ruffy
(Limit, high in mercury)
Ahi tuna
(Limit, high in mercury)
Swordfish
(Limit, high in mercury)
Grouper
Corvina
Cobia
White eggs
Chicken breast
Extra lean turkey breast
London broil
Top round
Turkey
Lamb
Pork chops
Game
Bison
Tofu
Tempeh
Shellfish
Scallops
Lean ground beef
Tilapia

FATTY PROTEINS
Avocado
Coconut
Walnut
Cashews
Almonds
Nut meal/flour
Seeds
All natural peanut butter
Salmon
Sea bass
Mackerel
(Limit, high in mercury)
Bluefish
Trout
Whole eggs
Mussels
Bluefin tuna

CARBS/STARCHES
barley
corn tortilla (Food for Life brand
is best)
Cream of Wheat/Rice or Rye
Ezekial bread (made by Food
for Life)
lentils
oats
whole wheat pasta
potato
Jasmine rice (brown or white)
brown rice
rice cakes
Sweet Potato
Pinto beans
Chickpea
Kidney
Adzuki
Mung
White Beans
Navy
Black Beans
farro
quinoa
Couscous

OILS (USE SPARINGLY)

Sunflower
Coconut
Walnut
Avocado
Olive
Grape seed
Pumpkin Seed

SUPERFOODS
Spirulina
Chia
Flax

VEGETABLES
Flower bud:
Broccoli
Cauliflower
Globe artichoke
Seeds
Beans
Leaves:
Kale
Collard greens
Spinach
Arugula
Beet greens
Chard
Turnip greens
Endive
Lettuce
Mustard greens
Watercress
Garlic chives
Cabbage
Leaf sheaths
Leeks
Stems:
Kohlrabi
Stems of leaves:
Celery
Rhubarb
Lemon grass
Stem shoots
Asparagus
Bamboo shoots
Ginger
Tubers:
Potatoes
Jerusalem artichokes
Sweet potatoes
Buds:
Brussels sprouts
Capers
Whole-plant sprouts:
Mung bean
Alfalfa
Roots:
Carrots

Parsnips
Beets
Radishes
Rutabagas
Turnips
Bulbs:
Onions
Shallots
Garlic
Fruits in the botanical sense,
but used as vegetables:
Cucumbers
Squash
Zucchini
Pumpkins
Peppers
Eggplant
Tomatoes
Okra
Breadfruit
Avocado
Legumes:
Green beans
Lentils
Snow peas

FLOURS
Spelt
Wheat
Oat
Chickpea
Rice
Quinoa
SWEETENERS
Maple
Coconut sugar
Applesauce
Birch sugar (Xylitol)
Stevia in the Raw
Agave Nectar

FRUITS
Melons:
Honeydew
Cantaloupe
Winter melon
Sub acid
(low cal):
Apple
Papaya
Pear
Blueberry
Cherry
Mango
Guava
Acid
(high water content, low cal):
Orange
Passion fruit
Strawberry
Tangerine
Tomato
Grapefruit
Sweet
(more calorie & nutrient dense;
these are to be used before a
workout because they are
more insulin-responsive)
Banana
Date
Fig
Persimmon

MISC.
Tea
Mio
Orange Juice

CONDIMENTS
Apple cider vinegar
Balsamic vinaigrette
Raspberry vinaigrette
Agave Nectar
Pure Honey
Red wine vinegar
White vinegar
Rice vinegar
Ketchup
Reduced sodium soy sauce
Reduced sodium teriyaki sauce
Salsa or fresh Pico de Gallo
Hot sauce or Cholula
Low sugar steak sauce
Chili paste
Herb pastes
Tomato paste
Tomato sauce
Yellow or Dijon mustard
Low sodium broth
Worcestershire sauce
Fat free cooking spray
Nu-Salt
Nutritional yeast
Dry herbs
Spices
Vanilla Extract
Almond Extract

DAIRY
Unsweetened almond milk
Unsweetened rice milk
Greek yogurt