Sample Meal Plans

Sample Meal Plans (PDF Version)

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151-170 lbs | 171-180 lbs | 181-195 lbs | 196+ lbs

151 -170 lbs

Breakfast

2 egg whites
1 Slice Ezekiel Toast
1 teaspoon almond butter

Mid-Morning

1 slice nitrate free turkey
1 cup almonds

Lunch

1 can tuna and 1 hard boiled egg
steamed asparagus
sliced avocado

Mid-Afternoon

1 slice nitrate free turkey
1 apple

Dinner

6 oz lean red meat
1 cup carrots 3 oz
tofu

Before Bed

1 scoop of protein
1 teaspoon almond butter

171-180 lbs

Breakfast

1 cup skim milk
1 cup All Bran Cereal
1 avocado

Mid-Morning

1 scoop protein w/ 1 cup skim milk
add 1 tbsp of flaxseed oil to
protein shake and 1 tsp almond butter

Lunch

2 slices Nitrate free turkey
1 sweet potato
add 1 tbsp sunflower oil to sweet potato

Mid-Afternoon

3 oz chicken breast
1 pear

Dinner

6 oz Salmon
1 piece of Squash

Before Bed

2 slices Nitrate free turkey 1 cup of almonds

181-195 lbs

Breakfast

3 egg whites
whole wheat pita or tortilla
add 1 cup steamed spinach for omellete

Mid-Morning

1 can tuna w/low fat mayo
1 cup almonds and 1 banana

Lunch

6 oz chicken breast
1 Bell Pepper (Red)
cover in 1 tbsp safflower oil

Mid-Afternoon

1 scoop protein with skim milk
1 Apple

Dinner

6 oz sliced turkey on ezekiel bread,
topped with spicy mustard and leaf of lettuce and tomato
1 avocado

Before Bed

1 can tuna
1 tbsp.

almond butter

196+ lbs

Breakfast

3 egg whites 1 whole egg 2 slices Ezekiel bread
1 tbsp.

almond butter

Mid-Morning

1 scoop protein w/ skim milk
10 pecans and 1 banana

Lunch

6 oz lean red meat
small organix salad
add seasoning, sunflower oil, and balsalmic vinegar

Mid-Afternoon

2 hard boiled eggs
2 oz almonds

Dinner

8 oz White Fish with lemon
1 sweet potato
organic salad with olive oil,
balsalmic vinegar, and red peppers

Before Bed

6 oz grilled salmon with lemon



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