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PRiSM92289
07-16-2006, 08:25 PM
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..




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.



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

nc9892
07-16-2006, 08:56 PM
UGH i don't want to read all that.

YES whatever. eat that plan. I got a plan I eat. A good plan takes alot of experience, so becareful when using someone elses.

I'm upping my diet this week. Wish me luck!

Blessings to you and yours!

Waffletime
07-17-2006, 01:53 PM
Are you around the same height and weight as the guy who originally posted it? Do you have about the same body type? Those should all be considered when making a meal plan, so if you can answer yes to those questions, go for it.