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A week long menu to get you started on your way to get shredded.
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:
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
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chris@MohrResults.com
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