Bodybuilding.com Information Motivation Supplementation
in:
Weight Loss Plan.

A week long menu to get you started on your way to get shredded.

By: Christopher Mohr

A week long menu to get you started on your way to get shredded.

Six packs are desired by many and admired by more. This month's plan is designed to help you get that washboard we all long for. Rather than solely writing a plan that's a consistent decrease in calories, I've developed one to make things more reasonable and likely for readers to follow.

This month I've developed a plan cycling higher and lower calorie days ranging from as low as 2000 calories upwards of 3000 calories. Match up the higher calorie days with training days; similarly, the lower calorie days should be those where you don't train.

Therefore, instead of labeling days by calendar days, I've labeled them as training or non-training days so they can follow your individual schedule.

Jump To:
Day 1   |   Day 2   |   Day 3   |   Day 4   |   Day 5


Weight Loss Meal Plan


Day 1

    Breakfast: Choice 1
    1/2 raw oats made with 1 cup water and cinnamon to taste
    1 banana
    1 cup green tea
    250 calories, 7 g protein, 52 carbs, 3 g fat

    Breakfast: Choice 1
    Veggie Omelet (1 whole egg + 2 whites, cooked with frozen pepper strips)
    1 orange
    1 cup green tea
    220 calories, 9 g protein, 35 g carbs, 5 g fat

    Snack 1:
    1 cup cottage cheese with 1 cup canned mixed fruit* and 2 TBS wheat germ
    330 calories, 29 g protein, 44 g carbs, 5 g fat

    Lunch: Choice 1
    4 oz grilled chicken
    1 small sweet potato
    400 calories, 33 g protein, 45 g carbs, 4 g fat

    Choice 2:
    1 whole wheat tortilla wrap with 1/2 cup hummus and roasted red peppers
    1 apple
    1 cup green tea
    480 calories, 11 g protein, 73 g carbs, 16 g hummus

    Choice 3:
    Grilled chicken wrap (whole wheat tortilla, 4 oz grilled chicken, grilled veggies)
    380 calories, 34 g protein, 34 g carbs, 8 g fat

    Snack 2:
    Favorite MRP blended with 1 cup frozen fruit and water to desired consistency
    340 calories, 40 g protein, 40 g carbs, 2 g fat

    Dinner: Choice 1
    4 oz grilled salmon (make 1 lb at a time and divide into 4; this will save on prep time)
    1 cup steamed broccoli
    1 cup cooked brown rice
    460 calories, 30 g protein, 50 g carbs, 15 g fat

    Choice 2:
    1 cup cooked whole wheat pasta, tossed with marinara, 4 oz canned tuna and 1 cup frozen spinach
    510 calories, 35 g protein, 70 g carbs, 11 g fat

    Choice 3:
    4 oz sirloin hamburger with lettuce, tomato and red onion
    1 cup steamed green beans
    1 ear corn on the cob
    1 baked potato
    470 calories, 39 g protein, 60 g carbs, 9 g fat

    Snack 3:
    1 apple with 1 TBS natural peanut butter
    1 cup skim milk
    320 calories, 12 g protein, 41 g carbs, 8 g fat


Day 2

    Breakfast:
    3 Frozen Oat bran waffles
    1 TBS pure maple syrup
    1 cup skim milk
    615 calories, 49 g protein, 71 g carbs, 15 g fat

    Midmorning Snack:
    Carrot and celery sticks
    ? cup hummus
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Lunch:
    Tuna salad sandwich on 2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice, non-fat mayo, lettuce, tomato)
    1 large pear
    610 calories, 44 g protein, 77 g carbs, 14 g fat

    Afternoon Snack:
    Favorite MRP with 1 cup frozen fruit 1 cup skim milk plus 1 TBS flax oil
    Add water to desired thickness
    658 calories, 40 g protein, 84 g carbs, 18 g fat

    Dinner:
    1 bowl Chili
    389 calories, 40 g protein, 27 g carbs, 14 g fat

    After Dinner Snack:
    1/2 reduced fat cottage cheese
    1 cup fresh pineapple (or canned in own juice)
    458 calories, 32 g protein, 42 g carbs, 18 g fat


Day 3

    Breakfast:
    Buckwheat pancakes
    (Follow directions on back of Arrowhead Mills buckwheat pancake mix, skim milk)
    1 TBS pure maple syrup
    1 cups skim milk
    1 cup fresh blueberries
    615 calories, 49 g protein, 71 g carbs, 15 g fat

    Midmorning Snack:
    1 cup non-fat vanilla yogurt
    1 TBS wheat germ
    1 bunch black or red seedless grapes
    400 calories, 40 g protein, 40 g carbs, 5 g fat

    Lunch:
    Avocado chicken wrap
    610 calories, 44 g protein, 77 g carbs, 14 g fat

    Afternoon Snack:
    1/2 cup brown rice mixed with 3 oz grilled chicken (mix with 1 TBS olive oil, balsamic vinegar, a dash of oregano and basil)

    Dinner:
    4 oz rotisserie chicken (can be purchased at most grocery stores)
    1 cup frozen mixed vegetables
    4 red roasted potatoes (cut potatoes in half, drizzle with olive oil, sprinkle with rosemary and black pepper)
    1 cup skim milk
    450 calories, 34 g protein, 52 g carbs, 20 g fat

    After Dinner Snack:
    1 scoop whey protein blended with 1 frozen banana (peel banana before freezing)
    Add water to desired thickness
    300 calories,20 g protein, 30 g carbs, 2 g fat


Day 4

    Breakfast:
    Vegetable omelet
    (6 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)
    2 slices 12-grain bread
    1 fresh orange
    350 calories, 30 g protein, 50 g carbs, 10 g fat

    Midmorning Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    300 calories, 20 g protein, 30 g carbs, 2 g fat

    Lunch:
    Turkey and cheese sandwich (2 slices 12-grain bread, 4 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, non-fat mayo, lettuce, tomato)
    1 large grapefruit
    628 calories, 44 g protein, 77 g carbs, 16 g fat

    Afternoon Snack:
    Protein shake
    1 cup skim milk
    2 large pieces of fruit
    300 calories, 20 g protein, 30 g carbs, 2 g fat

    Dinner:
    2 Spicy chicken burritos
    334 calories, 31 g protein, 40 g carbs, 5 g fat

    After Dinner Snack:
    Protein shake
    1 large piece of fruit
    300 calories, 20 g protein, 30 g carbs, 2 g fat


Day 5

    Breakfast:
    2 Oat bran waffles
    (oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)
    1 cup skim milk
    415 calories, 20 g protein, 50 g carbs, 7 g fat

    Midmorning Snack:
    Protein shake
    1 cup skim milk
    1 large piece of fruit
    300 calories, 20 g protein, 30 g carbs, 2 g fat

    Lunch:
    Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)
    1 large pear
    400 calories, 44 g protein, 50 g carbs, 14 g fat

    Afternoon Snack:
    Protein shake 1 cup skim milk
    2 large pieces of fruit
    300 calories, 20 g protein, 30 g carbs, 2 g fat

    Dinner:
    1 homemade burger on a whole wheat bun
    1 cup skim milk
    524 calories, 34 g protein, 52 g carbs, 20 g fat

    After Dinner Snack:
    Protein shake
    1 large piece of fruit
    458 calories, 32 g protein, 42 g carbs, 18 g fat

Print This Page, Click Here.

Weight Loss Plan.
chris@MohrResults.com

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Christopher Mohr's Main Page

Back To The Articles Main Page.

Related Articles
9 Ways To Burn Fat Fast
17 Tips To Help You Lose Fat Faster!
Fitness 360: Ross Dickerson, Nutrition Program



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com