Now that you're ready to start making changes in your fitness and diet plan, you'll have to get creative in the kitchen. Here are some great recipes that will tickle your taste buds. They include breakfast options, vegetarian, and more.

Now that you're ready to take the initiative and start making some changes in your fitness and diet plan, you'll have to get creative in the kitchen. Making healthy meals that don't taste like cardboard doesn't have to be all that difficult as long as you keep three principles in mind.

  1. Try and keep your ingredient selection as natural as possible. Generally, the less processed the food is, the healthier it will be.

  2. Use a variety of herbs and spices to flavor your foods rather than condiments or other sauces/spreads, as often as possible, there is a great deal of "hidden" calories and sugar and/or fat in these products.

  3. Use steaming, grilling, or stir-frying methods as often as possible with your meats and vegetables since this is the best way of cooking that will keep the fat low, but the taste high.

If you are a female who is following this menu, you'll need slightly fewer calories than a male will and therefore should only eat the foods listed in white. If you are a male, on the other hand, you'll require more calories and can add in the yellow foods listed under each meal/snack as well.

Male Will Require More Calories Than Females.
+ Click To Enlarge.
Males Will Require More Calories Than Females.

The female plans are based on a total calorie intake of about 1600 per day, which is a good place to start (assuming you are of moderate activity level), while male plans are based on 2000 calories per day.

Further, if you find you are losing weight too quickly, double up on a few of the servings of your favorite foods in the plan, or, if you find you are not progressing with your weight loss, cut back on some of the servings slightly to bring your total calorie count down.

Try not to cut back on any of the protein-containing foods, as protein is absolutely essential for maintaining lean muscle mass and should never be brought down too low.


Breakfast Options
 (Approximately 400 Calories For Females, 500 Calories For Males)


1. Oatmeal & Eggs:


2. Peanut Butter-Banana Toast:


3. French Toast Twist:

  • 2 slices whole wheat bread
  • 4 egg whites
  • 1 tsp vanilla extract
  • Sprinkle of cinnamon
  • 1 cup chopped fresh berries (or frozen in light syrup)
  • 1 tbsp Sugar Free syrup
  • 1 scoop Vanilla or Chocolate Protein Powder blended with water and ice

    • Mix together the egg whites, vanilla, cinnamon, and milk. Next, lay bread in the mixture and allow to soak up the eggs. Place on a hot grill sprayed with non-stick spray until slightly browned. Flip over and cook on the other side. Serve with berries and syrup drizzled over top, along side the protein shake.

    Males: Add 15 almonds to the meal or 1 tbsp peanut butter to the shake


4. Protein Packed Waffles:

  • 1 scoop protein powder (any flavour your prefer)
  • 1/3 cup cooked oats (add a little extra water to make slightly runny)
  • 1 egg white
  • 1/8 tsp vanilla
  • 1 packet of Splenda

    • Mix all ingredients together and then place on a hot waffle iron. Once finished cooking, drizzle with sugar free syrup if desired.

    1 banana smeared with 1/2 tbsp peanut butter

    Males: Increase peanut butter to 1.5 tbsp


5. Vegetarian Option: Apple Cinnamon Pancakes:

  • 1/2 cup all-purpose flour
  • 1 tbsp Splenda
  • 1 tsp baking powder
  • Sprinkle of salt
  • 1/2 cup vanilla soy milk
  • 1 tbsp olive oil
  • 1 tsp ground cinnamon
  • 2 tbsp sugar-free apple sauce

    • Combine the flour, Splenda, baking powder, salt, soy milk, olive oil, cinnamon, and apple sauce in a bowl. Stir until smooth.

    Pour the batter onto a hot grill sprayed with non-stick cooking spray, forming two large pancakes. Cook for 2 minutes and then flip, cooking for another two minutes on the other side.

    Serve with 1/2 sliced apple and a small amount of sugar free maple syrup.

    Males: Toss in 10 slivered almonds into the batter before cooking.

Breakfast.
+ Click To Enlarge.
Breakfast.


Snack Options
 (Approximately 200 Calories For Females, 250 Calories For Males)


Snack 1:


Snack 2:


Snack 3:


Snack 4:

  • 1 cup baby carrots dipped in 1/4 salsa and 1 can of tuna

    • Males: Have the tuna over 1/2 small soft tortilla


Vegetarian Option: Snack 5:

  • 1/2 cup chickpeas with 2 cups of romaine lettuce and your choice of fat free dressing

    • Males: Increase chickpeas to 3/4 cup

Snack.
+ Click To Enlarge.
Snacks.


Lunch Options
 (Approximately 400 Calories For Females, 500 Calories For Males)


Lunch 1:


Lunch 2:


Lunch 3:


Lunch 4:


Vegetarian Option: Lunch 5:

Lunch.
+ Click To Enlarge.
Lunch.


Snack Options
 (Approximately 200 Calories For Females, 250 Calories For Males)


Snack 1:


Snack 2:

  • 1/3 cup dry oatmeal, cooked, then mixed with 1 scoop protein powder

    • Males: Add 1/2 tbsp peanut butter to the oatmeal after cooking


Snack 3:

  • 1/2 cup pasta tossed with 1/2 can tuna and 1/2 cup tomato sauce

    • Males: Increase to one full can of tuna


Snack 4:

  • 2 hard boiled eggs plus 2 cups salad with fat free salad dressing

    • Males: Add one piece of fruit


Vegetarian Option: Snack 5:

Snack.
+ Click To Enlarge.
Snack.


Dinner Options
 (Approximately 400 Calories For Females, 500 Calories For Males)


Dinner 1:


Dinner 2:


Dinner 3:

  • 1 cup rice
  • 3 oz. lean sirloin steak
  • 2 cups steamed vegetables

    • Males: Add one glass of low-fat milk or 1/2 cup cottage cheese


Dinner 4:


Vegetarian Option: Dinner 5:

  • 1 cup black beans
  • 3/4 cup brown rice
  • Whatever vegetables you prefer (aside from corn and peas)
  • A low fat sauce or salad dressing.

    • Males: Add 1/2 cup corn or sprinkle on 2 oz. shredded low-fat cheddar cheese

Dinner.
+ Click To Enlarge.
Dinner.


ShannonC_77@yahoo.ca

Recommend this article to a friend by e-mail here!

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

Back To Shannon Clark's Main Page

Back To The Articles Main Page.

Related Articles
Gourmet Meals For The Bodybuilder. Grilled Chicken And Asparagus Rolls.
Recipe Of The Week: Mustard Roasted Chicken!
BBQ Fever - Recipes For The Ultimate Healthy Barbecue!

Lean Body Labrada Lean Body

Delicious Taste! Low Fat, Low Sugar, Low Sodium! Now, with ProPlex+ Whey Protein Complex! 45g Protein - New and Improved.
Learn More!
  
Member Login

Sign in for more FREE features and tools!

Username or
Email Address:
Password:
Remember Me


New to Bodybuilding.com?
Sign Up Now It's FREE!


Better Bodies