Need To Lose Or Gain Weight? Find Out How To Here.

This is a shortened plan with a one day sample each of a fat loss and muscle gain meal plan, including bonus recipes. Read on to spice up your weekly meal plans!
To make things a bit easier, I've provided some food options for each meal since everyone has their own preferences. For those interested in weight loss, the first plan is for you. If you're interested in packing on some mass, try the lower plan for some variety.


Weight Loss Meal Plan


Sample 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

    Choice 2
    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
    Peanut butter smoothie (see below)
    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
    Pasta Veggie Medley (recipe below)
    400 calories, 35 g protein, 50 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
    High protein chocolate raspberry pudding (recipe below)
    250 calories, 12 g protein, 35 g carbs, 2 g fat


This Month's Recipes...

    Peanut Butter Smoothie:
    1 TBS peanut butter
    1 cup non-fat milk
    1 TBS cocoa powder
    1 frozen banana (peel before freezing)
    Blend together adding water to desired consistency

    Pasta Vegetable Medley:
    1 lb whole wheat spaghetti
    1/2 package frozen broccoli spears
    1/2 package frozen spinach
    1/2 package frozen red pepper strips
    2 cans low-sodium chicken broth
    1 clove garlic, chopped
    1 TBS olive oil
    2 TBS dried oregano
    2 TBS dried basil
    Salt, pepper to taste

    Bring water in a pot to a boil. Add dry spaghetti and cook according to package directions. Cover bottom of another pot with olive oil, heat to medium heat, and add chopped garlic.

    Once garlic begins to brown, add all vegetables and chicken broth and bring to a boil. Once pasta is cooked, drain in a colander and add enough of the sauce to cover.

    Makes approximately 3 servings.

    High Protein Chocolate Raspberry Pudding:
    1/2 cup oatmeal
    1/2 cup fat free cottage cheese
    1 TBS cocoa powder
    Cinnamon to taste
    Non-fat milk to reach desired consistency
    1 cup frozen raspberries

    Prepare 12 to 24 hours ahead.
    Blend all ingredients together until combination reaches a thick, pudding consistency. Place mixture in refrigerator and enjoy.


Weight Gain Meal Plan


Sample 1

    Breakfast: Choice 1
    2 cups cooked oatmeal made with 1 cup skim milk, 1 cup water, small handful of mixed nuts and banana 585 calories, 29 g protein, 80 g carbs, 15 g fat

    Choice 2
    Western Omelet (2 whole eggs + 4 egg whites, 1/4 cup shredded reduced-fat cheese, 1 cup diced vegetables of your choice)
    2 slices whole grain bread
    1 fresh orange
    610 calories, 30 g protein, 65 g carbs, 15 g fat

    Snack 1:
    1 cup non-fat, vanilla yogurt
    1 cup non-fat cottage cheese
    2 cups red grapes
    1 TBS flax oil
    535 calories, 40 g protein, 64 g carbs, 14 g fat

    Lunch: Choice 1
    Turkey sandwich on 2 slices rye bread. Add sliced tomato and lettuce with Dijon mustard.
    1 cup skim milk
    400 calories, 35 g protein, 60 g carbs, 3 g fat

    Choice 2
    4 oz grilled chicken breast (1 multi-grain roll, sliced tomato and lettuce with 1/4 avocado)
    1 cup black bean soup
    1 apple
    420 calories, 35 g protein, 50 g carbs, 8 g fat

    Tuna, Yuck! How To Make Tuna Taste Better.
    Tuna fish. One gram of fat, no carbs, and about 20 grams of protein per serving is what makes tuna a wise choice for bodybuilders.

    Choice 3
    3 cups spinach and other mixed vegetables* and 1 can tuna fish 2 TBS balsamic vinaigrette dressing 1 large pear
    366 calories, 42 g protein, 27 g carbs, 10 g fat

    Snack 2
    1 multi-grain bagel toasted, topped with 1 cup low-fat cottage cheese and 1 TBS apple butter
    1 pear
    640 calories, 34 g protein, 100 g carbs, 5 g fat

    Dinner: Choice 1
    6 oz marinated salmon
    1 cup steamed broccoli
    2 large sweet potatoes
    746 calories, 53 g protein, 91 g carbs, 17 g fat

    Choice 2
    6 oz grilled flank steak
    2 cups brown rice
    1 cup mixed frozen vegetables
    1 cup skim milk
    730 calories, 54 g protein, 100 g carbs, 15 g fat

    Choice 3
    6 oz tuna steak
    1 cup whole wheat pasta with 1 cup marina sauce and 1 cup steamed broccoli
    1 cup low-fat milk
    674 calories, 36 g protein, 50 g carbs, 13 g fat

    Snack 3
    2 granola bars free with 2 TBS natural peanut butter
    1 banana
    2 cup skim milk
    650 calories, 27 g protein, 75 g carbs, 23 g fat

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