Meal Plan 1
TOTAL CALORIES ~1200
Breakfast
* 1 Cup Fruit Juice
* 1/2 Cup Oatmeal
* 1 Cup Low-Fat Yogurt
* Black Coffee or Herbal Tea
Snack
* Smoothie
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
Lunch
* 2 Slices Whole Wheat Bread
* 1/2 Cup Tuna (in water only)
* Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil.
Dinner
* 3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller.
* 1 Cup Broccoli
* 1/2 Cup Brown Rice
Meal Plan 2
TOTAL CALORIES ~1200
Breakfast
* 2 Slices Whole Wheat Toast with 1 tsp Butter
* 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only
* 8 oz (1 cup) Trim (1%) Milk
Snack
* 1 Medium-Sized Banana
Lunch
* 6 Crackers with Low-Fat Cottage Cheese.
* Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
* 1 Medium Fruit (Apple, Peach, Plum, Pear, etc)
Dinner
* Medium Baked Potato
* 3 oz (~85g) Sirloin Steak
* 1/2 Cup Mushrooms
* 1/4 Cup Onions
* 1 Teaspoon olive or canola oil (cooking)
* 1 Cup Mixed Vegetables
Breakfast
1 large hard boiled egg - 90 calories
2 slices wholemeal toast with thin smear butter - 200 cals
Large slice melon - 47 calories
8 oz. non fat milk, protein fortified, with added Vitamin A (101 cal)
1/2 cup of strawberries
Lunch
Egg and Lettuce Sandwich
Cottage Cheese with chives reduced fat 100g - 80 calories
Baked potato with baked beans - 300 cals
French bread Pizza 150 grams - 300 cals
Mixed Salad Large portion - 80 calories
Apple - 49 cals
Dinner
1 Chicken Breast with vegetables and rice
Lasagne frozen 250g - 317 calories
Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )
50g Tinned Tuna in water - 50 cals
b) Adding of muscle
7:00 AM - One cup of oatmeal, 8 to 10 egg whites, one scoop of protein powder and 1 tablespoon of raisins. Have with one or two toasts with light butter. One glass of orange or apple juice.
9:45 AM - One meal replacement drink. Try using Prolab’s Lean Mass Matrix.
12:30 PM - 4 to 5 ounces of chicken breast (one large breast), with 1 cup of brown rice and one cup of mixed veggies. Green Giant mixed veggies is acceptable.
3:45 PM - One meal replacement drink.
5:30 PM - One 5 ounce sirloin steak with one potato and 1 cup of steamed broccoli.
6:30 PM - One creatine drink such as Dymatize Xpand
7:00 PM - Weight train for one hour
8:10 PM - Post workout drink such with 50 grams protein and 80 grams quick acting carbs
9:30 PM - One small serving of oatmeal with six egg whites and ½ scoop of protein powder.
10:30 PM - Bed time.
Or
7:00 AM - 3/4 cup bowl of oatmeal (raw) cooked with 2 cups of milk, mixed with 7 egg whites and 2 tablespoons of raisins. Had two toasts with some light butter and one cup of orange juice. One multi vitamin from Animal Nutrition.
9:30 AM - One protein drink
12:00 AM - One medium sized chicken breast with 1 cup of mixed veggies and 3/4 cup of brown rice
2:20 PM - One banana with 1 cup of milk. 1/4 cup of brazillian nuts (I love them!).
4:30 PM - Whatever my mom was cooking up. I couldn’t get out of this one but I did request some foods that I knew were great for building mass and that she enjoyed cooking.
6:00 PM - Weight trained for 1 hour;
7:15 PM - Weight gain shake - I think it was a Beverly Nutrition’s brand. (There was no creatine available at this time);
9:30 PM - Fruit salad with one cup of milk and some nuts.
10:30 PM - Bed.
c) abs diet
Monday
Breakfast
One tall glass (8 to 12 ounces) Abs Diet Ultimate Power Smoothie; make extra for later
Abs Diet Ultimate Power Smoothie (number of Powerfoods: 5)
1 cup 1% milk
2 tablespoons low-fat vanilla yogurt
¾ cup instant oatmeal, nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings
Per serving: 220 calories, 12 g protein, 29 g carbohydrates, 4 g fat (1.5 g saturated), 3 g fiber, 118 mg sodium
Snack #1
2 teaspoons peanut butter, raw vegetables (as much as you want)
Lunch
Turkey or roast beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple
Snack #2
1 ounce almonds, 1½ cups berries
Dinner
Mas Macho Meatballs (number of Powerfoods: 3)
1 pound extra-lean ground beef
½ cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
½ cup reduced-fat mozzarella cheese, shredded
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball-size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings
Per serving: 569 calories, 38 g protein, 65 g carbohydrates, 19 g fat (6 g saturated), 10 g fiber, 1,341 mg sodium
Snack #3
8 to 12 ounces Abs Diet Ultimate Power Smoothie
Tuesday
Breakfast
Eggs Beneficial Sandwich (number of Powerfoods: 5)
1 large whole egg
3 large egg whites
1 teaspoon ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced
½ cup orange juice
1. Scramble the whole egg and egg whites in a bowl. Add ground flaxseed to the mixture.
2. Fry in a nonstick skillet spritzed with vegetable oil spray, and dump onto the toast.
3. Add bacon and tomatoes, peppers, or other vegetables of your choice.
Makes 1 serving
Per serving: 399 calories, 31 g protein, 46 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 900 mg sodium
Snack #1
2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal
Lunch
The I-Am-Not-Eating-Salad Salad (number of Powerfoods: 4)
2 ounces grilled chicken
1 cup romaine lettuce
1 tomato, chopped
1 small green bell pepper, chopped
1 medium carrot, chopped
3 tablespoons Italian 94% fat-free Italian dressing or
1 teaspoon of olive oil
1 tablespoon grated Parmesan cheese
1 tablespoon ground flaxseed
1. Chop the chicken into small pieces.
2. Mix all the ingredients together, and store in the fridge. Eat on multigrain bread or by itself.
Makes 1 serving
Per serving: 248 calories, 16 g protein, 33 g carbohydrates, 8 g fat (2 g saturated), 10 g
Snack #2
3 slices deli turkey, 1 large orange
Dinner
Bodacious Brazilian Chicken (number of Powerfoods: 2)
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
1½ cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
½ cup chunky salsa
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for 10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Makes 4 servings
Per serving: 205 calories, 29 g protein, 18 g carbohydrates, 2 g fat (3 g saturated), 3 g fiber, 726 mg sodium
Snack #3
1 ounce almonds, 4 ounces cantaloupe
Wednesday
Breakfast
One tall glass (8 to 12 ounces) Strawberry Field Marshall Smoothie, make extra for later
Strawberry Field Marshall Smoothie (number of Powerfoods: 5)
½ cup low-fat vanilla yogurt
1 cup 1% milk
2 teaspoons peanut butter
1 cup frozen strawberries
2 teaspoons whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings
Per serving: 186 calories, 11 g protein, 26 g carbohydrates, 5 g fat (2 g saturated), 3 g fiber, 151 mg sodium
Snack #1
1 ounce almonds, 1 ounce raisins
Lunch
Guac and Roll (number of Powerfoods: 4)
1 can (6 ounces) light oil-packed tuna
2/3 cup guacamole
¼ cup chopped tomatoes
1 teaspoon lemon juice
1 tablespoon light mayonnaise
1 teaspoon ground flaxseed
2 6-inch whole-wheat hoagie rolls
1. Combine the first six ingredients in a bowl and blend thoroughly with a fork.
2. Split the rolls in half, and fill each half with ¼ cup of the mixture.
Makes 2 servings
Per serving: 606 calories, 36 g protein, 58 g carbohydrates, 28 g fat (5 g saturated), 13 g fiber, 942 mg sodium
Snack #2
1 stick string cheese, raw vegetables (as much as you want)
Dinner
Chile-Peppered Steak (number of Powerfoods: 4)
1 tablespoon olive oil
2 carrots, sliced
1 cup chopped broccoli
2 jalapeño peppers, sliced
2 cayenne peppers, sliced
12 ounces lean sirloin steak, sliced thin
¼ cup Hunan stir-fry sauce
4 cups cooked brown rice
1. Heat the oil in a nonstick skillet over high heat. Toss in the carrots and broccoli, and cook until tender.
2. Add the peppers and beef, and continue cooking until meat is done.
3. Add sauce, and serve over rice.
Makes 4 servings
Per serving: 485 calories, 32 g protein, 57 g carbohydrates, 14 g fat (3.5 g saturated), 6 g fiber, 224 mg sodium
Snack #3
8 to 12 ounces Strawberry Field Marshall Smoothie
Thursday
Breakfast
1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cup berries
Snack #1
8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Lunch
Guilt-Free BLT (number of Powerfoods: 3)
¾ tablespoon fat-free mayonnaise
1 whole-wheat tortilla
2 slices turkey bacon, cooked
2 ounces roasted turkey breast, diced
2 slices tomato
2 leaves lettuce
1. Smear the mayo on the tortilla.
2. Line the middle of the tortilla with the bacon and top with turkey breast, tomato, and lettuce.
3. Roll it tightly into a tube.
Makes 1 serving
Per serving: 206 calories, 17 g protein, 26 g carbohydrates, 7 g fat (2 g saturated), 3 g fiber, 1,270 mg sodium
Snack #2
3 slices deli roast beef, 1 large orange
Dinner
Philadelphia Fryers (number of Powerfoods: 3)
1 medium onion, sliced
1 small red bell pepper, sliced
1 small green bell pepper, sliced
2/3 cup medium or hot salsa
4 multigrain hoagie rolls
¾ pound roast beef, thinly sliced
½ cup grated reduced-fat Cheddar cheese
1. In a nonstick skillet over medium heat, cook the onion and peppers until tender. Add the salsa and heat until warm.
2. Construct the sandwiches with the buns, roast beef, onions, peppers, and cheese, then warm them in the microwave for 1 to 2 minutes on high, until the cheese starts to melt.
Makes 4 sandwiches
Per sandwich: 558 calories, 35 g protein, 40 g carbohydrates, 28 g fat (12.5 g saturated), 4 g fiber, 653 mg sodium
Snack #3
2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday
Breakfast
One tall glass (8 to 12 ounces) Banana Split Smoothie; make extra for later
Banana Split Smoothie (number of Powerfoods: 3)
1 banana
½ cup low-fat vanilla yogurt
1/8 cup frozen orange juice concentrate
½ cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings
Per serving: 171 calories, 8 g protein, 33 g carbohydrates, 2 g fat (1 g saturated), 2 g fiber,
Snack #1
1 ounce almonds, 4 ounces cantaloupe
Lunch
Hot Tuna (number of Powerfoods: 4)
½ cup chopped celery
1 onion, chopped
½ cup shredded, reduced-fat mozzarella cheese
½ cup reduced-fat cottage cheese
1 can (6 ounces) water-packed tuna, drained and flaked
¼ cup reduced-fat mayonnaise
1 tablespoon lemon juice
3 whole-wheat English muffins, split in half
1. Preheat your oven to 350°F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
Makes 2 servings
Per serving: 628 calories, 50 g protein, 54 g carbohydrates, 24 g fat (6 g saturated), 8 g fiber, 1,300 mg sodium
Snack #2
3 slices deli roast beef, 1 large orange
Dinner
Chili Con Turkey (number of Powerfoods: 4)
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (1 ½ ounces) dried chili mix
1 tablespoon ground flaxseed
¼ cup water
1 cup cooked rice
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes. Serve over rice.
Makes 4 servings
Per serving: 407 calories, 30 g protein, 52 g carbohydrates, 11 g fat (3 g saturated), 9 g fiber, 1,578 mg sodium
Snack #3
8 to 12 ounces Banana Split Smoothie
Saturday
Breakfast
One tall glass (8 to 12 ounces) Halle Berries Smoothie; make extra for later
Halle Berries Smoothie (number of Powerfoods: 4)
¾ cup instant oatmeal, nuked in water or fat-free milk
¾ cup fat-free milk
¾ cup mixed frozen blueberries, strawberries, and raspberries
2 teaspoons whey powder
3 ice cubes, crushed
Makes 2 8-ounce servings
Per serving: 144 calories, 7 g protein, 27 g carbohydrates, 1 g fat (0 g saturated), 4 g fiber, 109 mg sodium
Snack #1
1 bowl high-fiber cereal, 1 cup low-fat yogurt
Lunch
Leftover Chili Con Turkey
Snack #2
2 teaspoons peanut butter, 1 or 2 slices whole-grain bread
Dinner
Cheat meal! Have whatever you've been craving this week: beer and wings, beer and pizza, beer and bratwurst -- anything you can dream of.
Snack #3
8 to 12 ounces Halle Berries Smoothie
Sunday
Breakfast
The I-Haven't-Had-My-Coffee-Yet Sandwich (number of Powerfoods: 3)
1 ½ teaspoons low-fat cream cheese
1 whole-wheat pita, halved to make 2 pockets
2 slices turkey or ham
Lettuce or green vegetable
1. Spread cream cheese in the pockets of the pita.
2. Stuff with meat and vegetables.
3. Put in mouth. Chew and swallow.
Makes 1 serving
Per serving: 225 calories, 10 g protein, 42 g carbohydrates, 3 g fat (1 g saturated), 6 g fiber, 430 mg sodium
Snack #1
2 teaspoons peanut butter, 1 can low-sodium V8 juice
Brunch (Relax -- it's Sunday)
2 scrambled eggs, 2 slices whole-grain toast, 1 banana, 1 cup 1% or fat-free milk
Snack #2
3 slices deli roast beef, 1 slice fat-free cheese
Dinner
BBQ King (number of Powerfoods: 5)
5 ounces smoked turkey kielbasa, diced
1 small onion, chopped
1 can (3 ounces) sliced mushrooms
1 clove garlic, minced
1 can (16 ounces) baked beans
1 can (8 ounces) navy beans, drained
1 can (14 ½ ounces) puréed tomatoes
¼ cup seasoned bread crumbs
¾ tablespoon ground flaxseed
¾ tablespoon olive oil
1. Preheat your oven to 350°F. Put the kielbasa in a 2-quart baking dish, and bake until browned (about 5 minutes). Drain the fat and set the dish aside.
2. In a nonstick skillet over medium-high heat, cook the onion, mushrooms, and garlic for 5 to 7 minutes. Transfer to the baking dish, then add the beans and tomatoes, plus salt and pepper to taste.
3. Bake for 20 minutes or until the edges bubble.
4. In a small bowl, mix the bread crumbs and flaxseed with the oil. Sprinkle over the sausage mixture, and broil 4 to 5 inches from the heat until the top is golden (about 3 minutes).
Makes 4 servings
Per serving: 348 calories, 20 g protein, 53 g carbohydrates, 8.5 g fat (2 g saturated), 13 g fiber, 1,463 mg sodium
Snack #3
1 ounce almonds, 1 cup low-fat ice cream
d) diet from men's health
BREAKFAST
Pick one:
- Bowl of cereal
- Bowl of oatmeal
- 3 scrambled eggs
Add
- 1 piece of fruit
- Breakfast beverage
Want to eat out?
LUNCH
Pick one:
- Turkey sandwich
- Tuna sandwich
- PB&J sandwich
Add
- 1 piece of fruit
- Handful of almonds
- Water
Rather microwave?
Want to eat out?
DINNER
Pick one:
- Seared steak
- Chicken breast
Add
- 1 heaping portion
green vegetable
- 1 glass wine or beer
Don’t want to cook?
At 10:30 a.m. and 3 p.m., pick one of these snacks:
- Stonyfield fruit-flavored yogurt
- 2 sticks low-fat string cheese
Bowl of cereal: 1.5 cups (2 servings) Shredded Wheat or Wheaties with 6 oz. 1 percent milk
Bowl of oatmeal: 1 cup instant oatmeal, unsweetened, with 20 blueberries
Piece of fruit: A medium apple, banana, or orange
Breakfast beverage: An 8 oz. glass of unsweetened orange juice, 1 percent milk, or a pint of coffee (that's a grande) with 1 sugar and 1 individual packet of cream. (Save yourself 27 calories by substituting calorie-free sweetener and a drop of skim milk.)
Turkey sandwich: 3 deli slices of turkey breast on whole-wheat bread with lettuce, tomato, and 1 tsp. Dijon mustard
Tuna sandwich: 1 can tuna, drained, mixed with 3 tsp. Dijon mustard on whole-wheat bread
PB&J sandwich: Peanut butter and easy-on-the-jelly on whole-wheat bread
Handful of almonds: 24-28 nuts
Heaping portion of green vegetable: An individual frozen package or normal-sized can of peas, green beans, or spinach
1 glass wine or beer: A 6 oz. glass of wine or a bottle of beer. Don't go nuts, here: Extra calories from alcohol can ruin your weight-loss plans
Seared steak: 1 medium New York strip steak, seared (click here to learn how)
Chicken breast: Boneless, skinless chicken breast, grilled (George Foreman or otherwise) with 1 tsp. BBQ sauce
e) Lose ten pounds by Craig Ballantyne
It's entirely possible to lose that much in a month, but it's going to take increased visits to the gym and major discipline in your diet. To lose 10 pounds in four weeks, you'll need to create a calorie deficit of about 500 calories a day. That means reducing your food intake by 20 percent and burning off the rest with exercise. Here's your plan.
At the gym: Aim for three weekly exercise sessions, split between 20 minutes of strength training and 20 minutes of cardio. Your strength sessions should involve at least four exercises divided into supersets, which simply means running pairs of exercises back-to-back. Begin with dumbbell chest presses and body-weight split squats, doing four supersets of eight reps per exercise with one minute's rest between supersets. Next, pair dumbbell rows with decline push-ups. Same sets and reps as the previous superset. Finish off with a 20-minute interval workout of your favorite cardio exercise (e.g., running, cycling, rowing): a five-minute warm-up, 10 minutes of alternating between 30 seconds of intense effort and 90 seconds of active rest (at a cooldown pace), and a five-minute cooldown. Short bursts of intense activity boost metabolism for up to 30 hours after you work out and increase the production of fat-burning hormones.
In the kitchen: Calculate how many calories you eat each day (you can use nutritiondata.com to add up the caloric value of what you eat) and then reduce that by 20 percent—probably about 400 to 500 calories. Trust me, you won't starve. Just decrease your intake of processed foods, which tend to cause swings in blood sugar, triggering feelings of hunger, and bulk up on unprocessed foods such as eggs, spinach, oatmeal, and lean meat. The fiber in the produce and the protein in the meat will help keep you fuller longer. Log your food and workouts at fitday.com, a free Web site that tracks your progress. For added insurance, challenge a buddy to lose 10 pounds too. Research shows that the support and accountability provided by a training partner boosts exercise adherence and weight-loss success.
Breakfast
* 1 scrambled egg (1tsp margarine) Cooked in Pam
* 1 slice bacon
* 3 slices tomato
* Coffee
* Orange Juice
Morning Snack
* Carrots with Low Fat Ranch Dip
Lunch
* Tuna Salad w/ Low Fat Mayo
* Lettuce
* Cherry Tomatoes
* 5 whole wheat crackers
* Water with Lemon Slice
Afternoon Snack
* Apple
Dinner
* Boneless Skinless Chicken Breast Marinated in Low Fat Italian Dressing Baked
* Green Beans
* Broccoli/Cauliflower/Carrot Medley
* Low Fat Cheese Sauce
* Whole Wheat Roll
Night Time Snack
* 1 cup Grapes
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