I decided to get my self a general plan of what I'm gonna eat everyday so I'll be a little more desciplined. I use this as it fits my life best, although I do deviate from it a little..
Quote:
Day 1:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o 1 cup fat free cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz ultra lean Beef
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 2:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o 1 serving of fat free yogurt
o 1 serving of mixed nuts
Lunch:
o 1 sweet potato
o 1- 6 oz can of tuna
o 1/2 cup vegetables
Mid Afternoon:
o Pro Complex Shake
Dinner:
o 8 oz lean chicken
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 3: (Travel Day)
Breakfast: 5:30am
o 10 egg whites mixed with 1 serving of peanut butter
o 2 slices of whole wheat toast
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 Grilled chicken breast mixed with 1 cup whole grain rice
Mid Afternoon:
o Pure Protein Bar
Dinner:
o 8 oz ultra lean ground beef mixed with mix sauce
o 2 slices of whole wheat bread
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 4:
Breakfast:
o 10 egg whites 3 yokes
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Fat free yogurt
o 1 serving mixed nuts
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o Pro Complex
Dinner:
o 8 oz Chicken breasts
o 2 low carb fajita shells
o Fat free sour cream
o 1/3 cup shredded low fat cheese
o 1 cup grilled vegetables
Bedtime:
o 1 serving of peanut butter
Day 5:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o 1 cup cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz Ultra lean Beef
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 6:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o 1 cup yogurt
o 1 serving of fruit
Lunch:
o 2 slices of whole grain bread
o Grilled chicken breast with Portabella Mushrooms
Mid Afternoon:
o 1 cup cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz chicken
o 1 med sweet potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 7:
Day 1:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o 1 cup fat free cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz ultra lean Beef
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 2:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o 1 serving of fat free yogurt
o 1 serving of mixed nuts
Lunch:
o 1 sweet potato
o 1- 6 oz can of tuna
o 1/2 cup vegetables
Mid Afternoon:
o Pro Complex Shake
Dinner:
o 8 oz lean chicken
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 3: (Travel Day)
Breakfast: 5:30am
o 10 egg whites mixed with 1 serving of peanut butter
o 2 slices of whole wheat toast
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 Grilled chicken breast mixed with 1 cup whole grain rice
Mid Afternoon:
o Pure Protein Bar
Dinner:
o 8 oz ultra lean ground beef mixed with mix sauce
o 2 slices of whole wheat bread
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 4:
Breakfast:
o 10 egg whites 3 yokes
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Fat free yogurt
o 1 serving mixed nuts
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o Pro Complex
Dinner:
o 8 oz Chicken breasts
o 2 low carb fajita shells
o Fat free sour cream
o 1/3 cup shredded low fat cheese
o 1 cup grilled vegetables
Bedtime:
o 1 serving of peanut butter
Day 5:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o Pro Complex Shake
Lunch:
o 1 cup whole grain rice
o 2 - 4oz chicken breasts
o 1/2 cup vegetables
Mid Afternoon:
o 1 cup cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz Ultra lean Beef
o 1 med Sweet Potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 6:
Breakfast:
o 10 egg whites mixed with 1 serving of peanut butter
o 1/2 cup oatmeal
o 1/2 grapefruit
Midmorning:
o 1 cup yogurt
o 1 serving of fruit
Lunch:
o 2 slices of whole grain bread
o Grilled chicken breast with Portabella Mushrooms
Mid Afternoon:
o 1 cup cottage cheese
o 1/2 cup of sliced pineapple
Dinner:
o 8 oz chicken
o 1 med sweet potato
o 1 cup vegetables
Bedtime:
o 1 serving of peanut butter
Day 7:
Eat Day - This day has many of the same meals but if I were craving something all week like pizza or a beer, I would have what I wanted for a meal or two and then follow the same meals that I ate during the week. I found that it cured my cravings and kept the weight coming off.
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I basically ripped it off this guys meal plan
http://www.bodybuilding.com/fun/transm76.htm (he did GOOD btw)
but I don't have a cheat day, and I find it Much easier just to allow my self to eat a little "dirty" here and there throughout the week, but try to keep it as clean as possible without getting anal
Is this a good meal plan?
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