Meal Plan: 1460 Calories a Day

Total daily calories: 1457 calories

Total daily protein intake: 167 gr.

Total daily carbohydrate intake: 108 gr.

Total daily fat intake: 39 gr.

 

Meal Plan

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (229 gr)
BLUEBERRIES,RAW 0.5 cup (70 gr)
OAT BRAN,COOKED 0.5 cup (133 gr)
FLAXSEED OIL 2 tsp (11 gr)

Meal # 2
11:00AM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1 cup (98 gr)
LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW 2 cup (136 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (86 gr)
VEGETABLE OIL,CANOLA 2 tsp (11 gr)

Meal # 3
2:00PM

CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.5 cup (81 gr)
BROCCOLI,RAW 0.75 cup (61 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 3.44 oz (97 gr)
VEGETABLE OIL,CANOLA 2 tsp (8 gr)

Meal # 4
5:00PM

GROUPER,MIXED SPECIES,RAW 4.55 oz (129 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (103 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (150 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tsp (1 gr)

Meal # 5
8:00PM

WHEY PROTEIN ISOLATE 0.5 cup (33 gr)
BLUEBERRIES,RAW 0.25 cup (48 gr)

This is your post-workout shake in w/o days

Carry-Out Snack Recipe – Apple-Cinnamon Protein Breads

Makes: 6 servings

Ingredients:

Apple sauce (unsweetened): 1.5 cup
Oats, old fashioned: 15 tbsp
Apple, without skin, shredded: 3 medium
Egg Whites: 10 egg whites
Whey protein powder, vanilla: 5 scoops
Udo’s choice oil blend: 2 tbsp
Stevia: 1.5 tbsp
Cinnamon: 3 tsp
Baking powder: 1.5 tsp
Baking soda: 1.5 tsp

Cooking directions:

Combine all the ingredients, accept the shredded apple, and blend in a blender for 1 minute. You can also use a food processor if your mixture turns out to be larger in quantity. If necessary add water. The consistency of the mixture should be that of a smoothie. Once homogenized, add the shredded apple and stir well. 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.

Grocery List (for one day of the week only)

OAT BRAN,COOKED 0.5 cup (133 gr)
FLAXSEED OIL 2 tsp (11 gr)
BLUEBERRIES,RAW 0.75 cup (118 gr)
EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (229 gr)
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1 cup (98 gr)
LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW 2 cup (136 gr)
VEGETABLE OIL,CANOLA 4 tsp (19 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (86 gr)
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.5 cup (81 gr)
BROCCOLI,RAW 0.75 cup (61 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 3.44 oz (97 gr)
GROUPER,MIXED SPECIES,RAW 4.55 oz (129 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tsp (1 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (150 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (103 gr)
WHEY PROTEIN ISOLATE 0.5 cup (33 gr)

Carry Out Ingredients

Apple sauce (unsweetened) 1.5 cup
Oats, old fashioned 15 tbsp
Apple, without skin, shredded 3 medium
Egg Whites 10 egg whites
Whey protein powder, vanilla 5 scoops
Udo’s choice oil blend 1 tbsp
Stevia 1.5 tbsp
Cinnamon 3 tsp
Baking powder 1.5 tsp
Baking soda

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