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  • Fitness Meal Plan

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    21 просмотров1 страница

    Fitness Meal Plan

    Загружено:

    foufoutos
    ωκω

    Авторское право:

    © All Rights Reserved
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    86 Lackawanna Avenue Suite 212 Mon-Sun from 5AM-10PM

    Woodland Park, NJ 07424 USA All services by appointment only.

    Phone: 973-237-0202 Classes for all levels.

    Each service available in packages.

    5 DAY MEAL PLAN The more you buy the more you save for

    any service.

    Monday Tuesday Wednesday Thursday Friday


    Meal 1 Meal 1 Meal 1 Meal 1 Meal 1
    • 1/2 cup oatmeal (dry amount) • 1 medium bagel with 2 tbsp. • 1/2 cup oatmeal made with • 1 cup whole-grain cereal. • 1/2 cup oatmeal made with water.
    made with water. reduced-fat peanut butter. water. • 1 cup 1% milk. • 7 egg whites cooked with 1 yolk.
    • 1/2 cup strawberries. • 6 egg whites cooked with 1 yolk. • 6 egg whites cooked with 1 yolk • 1 piece fruit. • 1/2 cup strawberries.
    • 6 egg whites cooked with 1 yolk. • 1 piece fruit. • 1 Tbsp. peanut butter.

    Meal 2 Meal 2
    Meal 2 Meal 2
    • 1 cup brown long-grain rice
    Meal 2 • 1 cup green veggies.
    • 1 cup green vegetables. • Large baked potato with skin
    • 1 cup green veggies. • 8 oz. chicken breast.
    (cooked amount).
    • 8 oz. chicken breast. (3-4” in diameter).
    • 1 cup green veggies. • 8 oz. chicken breast.
    • 1 cup green veggies.
    Meal 3 • 6 oz. chicken breast. • 6 oz. chicken breast. Meal 3
    • Tuna sandwich made with 6-oz. Meal 3 • Large baked potato with skin

    can tuna (in spring water), 2


    Meal 3 • 1 cup green veggies. Meal 3 (3-4” in diameter).

    • 1 cup green veggies. • 6 oz. lean steak. • 1 cup green veggies.


    slices whole-wheat bread, 1 • Large baked potato with skin
    • 6 oz. lean steak. • Large baked potato with skin • 8 oz. sliced turkey.
    Tbsp. fat-free mayo, 2 leaves (3-4” in diameter).
    romaine lettuce. (3-4” in diameter). • 1 cup green veggies.

    Meal 4 • 6 oz. lean steak. Meal 4


    Meal 4
    • Protein shake made w/ 30-40 g Meal 4 • Protein shake made w/ 30-40 g
    • Protein shake made w/ 40 g
    whey protein. • Low-carb, low-sugar protein bar.
    Meal 4 whey protein and 1 cup berries.
    whey protein.
    • Protein shake made w/ 30-40 g

    Meal 5
    whey protein.
    Meal 5
    Meal 5 Meal 5
    • Chicken salad made with 8 oz. • 7 oz. lean steak.
    • 8 oz. red snapper or halibut. • Omelet made with 8 egg whites Meal 5 • 6-8 stalks asparagus.
    chicken breast, 2 Tbsp. Italian
    • 1 cup broccoli. and 1 yolk, cooked with 1/2 cup • 16-oz. can tuna (in spring water)
    dressing, 1/2 medium tomato, 2
    broccoli, 2 mushrooms, fresh salsa. made with 1 Tbsp. fat-free mayo.
    leaves romaine lettuce, 1/2 cup
    • 6-8 stalks asparagus.
    broccoli.

    1,817 calories, 255 g protein, 98 1,959 calories, 254 g protein, 132 g 1,862 calories, 226 g protein, 149 g 1,984 calories, 226 g protein, 200 g 1,846 calories, 258 g protein, 122 g
    g carbohydrate, 37 g fat, 20 g fiber carbohydrate, 39 g fat, 17 g fiber carbohydrate, 35 g fat, 23 g fiber carbohydrate, 29 g fat, 28 g fiber carbohydrate, 32 g fat, 23 g fiber

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