Diet Plan – 1995 Calories a Day

Meal plan with calorie cycling…

Total daily calories: 1993 calories – average per day

Low-calorie days… Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Daily protein intake: 263gr.

Daily carbohydrate intake: 105 gr.

Daily fat intake: 47 gr.

High-calorie days… Sunday

Daily protein intake: 360gr.

Daily carbohydrate intake: 144 gr.

Daily fat intake: 64 gr.

 

Meal Plan – Low-Calorie Days (Monday – Saturday)

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

EGG,WHITE, FRESH, (MEASURED RAW) 1.5 cup (379 gr)
BLUEBERRIES,RAW 0.5 cup (65 gr)
OAT BRAN,COOKED 0.5 cup (123 gr)
FLAXSEED OIL 3 tsp (14 gr)

Meal # 2
11:00AM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.25 cup (162 gr)
LETTUCE,ICEBERG (INC. CRISPHEAD TYPES),RAW 1.75 cup (133 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (84 gr)
VEGETABLE OIL,CANOLA 3 tsp (14 gr)

Meal # 3
2:00PM

CHICKEN,BREAST,MEAT ONLY,COOKED,ROASTED 1 cup (133 gr)
BROCCOLI,RAW 0.75 cup (59 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 3.34 oz (95 gr)
VEGETABLE OIL,CANOLA 2 tsp (9 gr)

Meal # 4
5:00PM

GROUPER,MIXED SPECIES,RAW 7.52 oz (213 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (100 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (146 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tsp (5 gr)

Meal # 5
8:00PM

WHEY PROTEIN ISOLATE 1.25 cup (54 gr)
BLUEBERRIES,RAW 0.25 cup (48 gr)

This is your post-workout shake.

Carry-Out Snack Recipe – Banana Protein Breads

Makes: 6 servings

Ingredients:

Apple sauce (unsweetened): 1.5 cup
Oats, old fashioned: 7.5 tbsp
Banana, raw: 1.5 small
Egg Whites: 18 egg whites
Whey protein powder, vanilla: 9 scoops
Udo’s choice oil blend: 3 tbsp
Stevia: 1.5 tbsp
Baking powder: 1.5 tsp
Baking soda: 1.5 tsp

Cooking directions:

Combine all the ingredients and blend in a blender for 1 minute or use a food processor if your mixture turns out to be larger in quantity. Alternatively you can blend a half of the ingredients, pour in a large bowl, blend the other half and mix with the first half in the bowl. If necessary add water to the mixture. The consistency should be that of a smoothie. Preheat oven to 330 F (165 C). Spray a baking pan with non-stick spray. Pour the mixture in the pan. Bake for 25min. Check with a tooth pick if the breads are ready. When ready, leave the pan out to cool down completely. Cut into 6 equal pieces, wrap individually in aluminum foil and keep in the refrigerator.

Meal Plan – High-Calorie Day (Sunday)

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 2.25 cup (467 gr)
BLUEBERRIES,RAW 0.5 cup (64 gr)
CEREALS,CREAM OF WHEAT,PLAIN,PREPARED W/WATER 0.5 cup (93 gr)
FLAXSEED OIL 2 tsp (11 gr)

Meal # 2
11:00AM

TURKEY,BREAST,MEAT ONLY,COOKED,ROASTED 6.78 oz (192 gr)
LETTUCE,GREEN LEAF,RAW 5.5 cup (194 gr)
BARLEY,PEARLED,COOKED 0.75 cup (108 gr)
VEGETABLE OIL,CANOLA 3 tsp (14 gr)

Meal # 3
2:00PM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.5 cup (227 gr)
SPINACH,,BOILED,DRAINED,W/SALT 0.25 cup (105 gr)
RICE,BROWN,LONG-GRAIN,COOKED 0.75 cup (133 gr)
FLAXSEED OIL 3 tsp (12 gr)

Meal # 4
5:00PM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.5 cup (227 gr)
SPINACH,COOKED,BOILED,DRAINED,W/SALT 0.25 cup (105 gr)
LENTILS,MATURE SEEDS,COOKED,BOILED,WO/SALT 0.75 cup (152 gr)
OIL,OLIVE,SALAD OR COOKING 3 tsp (13 gr)

Meal # 5
8:00PM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.75 cup (267 gr)
BROCCOLI,RAW 0.5 cup (48 gr)

Carry-Out Snack Recipe – Protein Pancakes

Makes: 2 servings

Ingredients:

Oats, instant: 9 tbsp
Cottage cheese, fat-free: 18 tbsp
Egg Whites: 13.5 egg whites
Ground flax seeds: 3 tbsp
Stevia: 1.5 tsp

Cooking directions:

Combine all the ingredients and blend in a blender or use an electrical mixer. Add water if necessary. The consistency should be that of a regular pancake mix. Spray a frying pan with non-stick oil. Pour a half of the mixture for the first pancake and the other half for the second. If the carbohydrates or proteins in each of your meal are higher values you might need to prepare 4 pancakes. In this case 2 pancakes will represent one serving

Weekly Grocery List

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 3.75 cup (800 gr)
BLUEBERRIES,RAW 1.75 cup (272 gr)
CEREALS,CREAM OF WHEAT,MIX\’N EAT,PLAIN,PREPARED W/WATER 1 cup (186 gr)
FLAXSEED OIL 27 tsp (116 gr)
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 31.88 oz (902 gr)
LETTUCE,GREEN LEAF,RAW 13.5 cup (476 gr)
BARLEY,PEARLED,COOKED 1.25 cup (187 gr)
VEGETABLE OIL,CANOLA 13 tsp (68 gr)
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 9.75 cup (1398 gr)
SPINACH,FROZEN,CHOPPED OR LEAF,COOKED,BOILED,DRAINED,W/SALT 0.5 cup (210 gr)
RICE,BROWN,LONG-GRAIN,COOKED 1.25 cup (230 gr)
LENTILS,MATURE SEEDS,COOKED,BOILED,WO/SALT 0.75 cup (152 gr)
OIL,OLIVE,SALAD OR COOKING 8 tsp (29 gr)
BROCCOLI,RAW 3.75 cup (321 gr)
OAT BRAN,COOKED 0.5 cup (123 gr)
EGG,WHITE, FRESH, (MEASURED RAW) 3 cup (758 gr)
LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW 6 cup (447 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (84 gr)
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 3 cup (399 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 6.68 oz (190 gr)
GROUPER,MIXED SPECIES,RAW 22.56 oz (639 gr)
ALMOND BUTTER,PLAIN,WO/SALT 3 tbsp (15 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (146 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 2.25 cup (300 gr)
WHEY PROTEIN ISOLATE 3.75 cup (162 gr)
EGG,WHOLE,FRESH (MEASURED RAW) 3.75 cup (984 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 2 cup (491 gr)
RASPBERRIES,RAW 0.75 cup (79 gr)
TUNA,WHITE,CANNED IN WATER,DRAINED SOLIDS 19.6 oz (556 gr)
ASPARAGUS,RAW 2.25 cup (303 gr)
RICE,WHITE,LONG-GRAIN,PARBLD,ENRICHED,COOKED 1.5 cup (258 gr)
BREAD,PITA,WHOLE-WHEAT 4.29 oz (123 gr)
SPAGHETTI,WHOLE-WHEAT,COOKED 0.5 cup (84 gr)
BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CANNED 1 cup (308 gr)
STRAWBERRIES,RAW 0.25 cup (48 gr)
APPLES,RAW,WITH SKIN 0.5 cup (68 gr)
CORN,SWEET,YELLOW,COOKED,BOILED,DRAINED,WO/SALT 1 cup (64 gr)
BANANAS,RAW 6 tbsp (84 gr)
SALMON,ATLANTIC,WILD,RAW 22.02 oz (624 gr)
BULGUR,COOKED 0.75 cup (120 gr)
CHICKPEAS (GARBANZO BEANS,BENGAL GM),MATURE SEEDS,CANNED 1 cup (198 gr)

Carry Out Ingredients

Oats, instant 12 tbsp
Cottage cheese, fat-free 26 tbsp
Egg Whites 55.5 egg whites
Ground flax seeds 3 tbsp
Stevia 5 tsp
Apple sauce (unsweetened) 3 cup
Oats, old fashioned 15 tbsp
Banana, raw 3 small
Whey protein powder, vanilla 18 scoops
Udo’s choice oil blend 5 tbsp
Baking powder 3 tsp
Baking soda 3 tsp

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.