Oct 102008
 

Meal plan with calorie cycling…

Total daily calories: 2500 calories

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

Daily protein intake: 184gr.

Daily carbohydrate intake: 267 gr.

Daily fat intake: 64 gr.

High-calorie days… Sunday

Daily protein intake: 252gr.

Daily carbohydrate intake: 365 gr.

Daily fat intake: 87 gr.

 

Meal Plan

Upon waking: 20gr. Whey protein 1 scoop

Meal # 1
8:00AM

EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (214 gr)
PEARS,RAW 4.73 oz (134 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (288 gr)
FLAXSEED OIL 3 tsp (13 gr)

Total calories: 475

Meal # 2
10:30AM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr
BLUEBERRIES,RAW 1 cup (133 gr)
OAT BRAN,COOKED 1.25 cup (253 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tbsp (24 gr)

Total calories: 475

Meal # 3
1:00PM

TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 2.73 oz (77 gr)
BROCCOLI,RAW 1.25 cup (121 gr)
BARLEY,PEARLED,COOKED 1.25 cup (161 gr)
OIL,OLIVE,SALAD OR COOKING 1 tbsp (14 gr)

Total calories: 475

Meal # 4
3:30PM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW 0.75 cup (107 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (268 gr)
ALMOND BUTTER,PLAIN,WO/SALT 2 tbsp (17 gr)

Total calories: 475

Meal # 5
6:00PM

WHEY PROTEIN ISOLATE 0.5 cup (30 gr)
BANANAS,RAW 0.75 cup (185 gr)

Total calories: 297

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

Meal # 6
8.30PM

TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 0.75 cup (107 gr)
LETTUCE,GREEN LEAF,RAW 1 cup

Total calories: 178

Carry-Out Snack Recipe - Banana Protein Bread

Makes: 6 servings

Ingredients:

Apple sauce (unsweetened): 2.75 cup
Oats, old fashioned: 13.75 tbsp
Banana, raw: 2.75 small
Egg Whites: 10 egg whites
Whey protein powder, vanilla: 5 scoops
Udo’s choice oil blend: 3 tbsp
Stevia: 2.75 tbsp
Baking powder: 2.75 tsp
Baking soda: 2.75 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

EGG,WHOLE,FRESH (MEASURED RAW) 0.75 cup (185 gr)
APPLES,RAW,WITH SKIN 1.25 cup (151 gr)
CEREALS,CREAM OF WHEAT,MIX’N EAT,PLAIN,PREPARED W/WATER 0.75 cup (207 gr)
FLAXSEED OIL 1 tsp (5 gr)

Total calories: 601

 

Meal # 2
10:30AM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
APRICOTS,RAW 1.25 cup (174 gr)
OAT BRAN,COOKED 1.25 cup (253 gr)
ALMONDS,DRY ROASTED,W/SALT 2 tbsp (23 gr)

Total calories: 601

 

Meal # 3
1:00PM

BEEF,TOP SIRLOIN,LEAN,0 FAT, COOKED, BROILED 2.71 oz (77 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 2 cup (204 gr)
BARLEY,PEARLED,COOKED 1.25 cup (161 gr)
CASHEW NUTS,DRY ROASTED,WO/SALT 0.52 oz (15 gr)

Total calories: 601

 

Meal # 4
3:30PM

CHEESE,COTTAGE,LOWFAT,1% MILKFAT 0.75 cup (188 gr)
BANANAS,RAW 1 cup (85 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1.25 cup (268 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 3 tbsp (24 gr)

Total calories: 601

 

Meal # 5
6:00PM

CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.5 cup (75 gr)
LETTUCE,GREEN LEAF,RAW 8.25 cup (287 gr)
RICE,BROWN,LONG-GRAIN,COOKED 1.25 cup (198 gr)
OIL,OLIVE,SALAD OR COOKING 1 tsp (5 gr)

Total calories: 601

 

Meal # 6
8.30PM

TUNA,WHITE,CANNED IN WATER,DRAINED SOLIDS 4.09 oz (116 gr)
LETTUCE,GREEN LEAF,RAW 1 cup

Total calories: 244

Carry-Out Snack Recipe - Protein Pancakes

Makes: 2 servings

Ingredients:

Oats, instant: 16.5 tbsp
Cottage cheese, fat-free: 10 tbsp
Egg Whites: 7.5 egg whites
Ground flax seeds: 3 tbsp
Stevia: 2.75 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.

Grocery List (for one day of the week only Mo. through Sat.)

EGG,WHITE, FRESH, (MEASURED RAW)1 cup (214 gr)
PEARS,RAW4.73 oz (134 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,
UNENRICHED,COOKED W/WATER
2.5 cup (556 gr)
FLAXSEED OIL3 tsp (13 gr)
ALMONDS,DRY ROASTED,W/SALT2 tbsp (24 gr)
OAT BRAN,COOKED1.25 cup (253 gr)
BLUEBERRIES,RAW1 cup (133 gr)
CHEESE,COTTAGE,LOWFAT,1% MILKFAT1.5 cup (376 gr)
OIL,OLIVE,SALAD OR COOKING1 tbsp (14 gr)
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED2.73 oz (77 gr)
BROCCOLI,RAW1.25 cup (121 gr)
BARLEY,PEARLED,COOKED1.25 cup (161 gr)
ALMOND BUTTER,PLAIN,WO/SALT2 tbsp (17 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW0.75 cup (107 gr)
BANANAS,RAW0.75 cup (185 gr)
WHEY PROTEIN ISOLATE0.5 cup (30 gr)
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS0.75 cup (107 gr)
LETTUCE,GREEN LEAF,RAW1 cup

Carry Out Ingredients

Apple sauce (unsweetened)3.75 cup
Oats, old fashioned18.75 tbsp
Banana, raw3.75 small
Egg Whites14 egg whites
Whey protein powder, vanilla7 scoops
Udo’s choice oil blend3 tbsp
Stevia3.75 tbsp
Baking powder1 tsp
Baking soda1 tsp
Don't be shellfish...Meal Plan: 2500 Calories a DayMeal Plan: 2500 Calories a DayMeal Plan: 2500 Calories a DayMeal Plan: 2500 Calories a DayMeal Plan: 2500 Calories a DayMeal Plan: 2500 Calories a Day
Meal Plan: 2500 Calories a DayAbout author: Ivan Nikolov (111 Posts)

Ivan Nikolov is a former Top 5 Natural Bodybuilder, entrepreneur and health enthusiast. Ivan is an engineer by education, but his real passions are the human metabolism and how it is influenced by the environment. Most specifically, Ivan studies how nutritional stimuli affect our health in a positive and negative way. Ivan is also a fan of pushing the boundaries of the physical abilities of his body. He likes to perform exercises and training routines that have real application in day-to-day life. The emphasis is on core strength, coordination and the ability to handle his own body weight with ease. Lastly, Ivan is hungry for success and furthering of his personal development. He has had his own specialty healthy bakery for three years. He currently bolgs on health topics, attends Toastmasters Intl. public speaking meetings, reads a lot, develops functional foods recipes. Another area of development for Ivan is training his brain in critical thinking and reasoning.

Meal Plan: 2500 Calories a Day

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