Proposed Diet program: 3500-3800 cals


Breakfast: 6am

Protein shake

Choose one item:
Scrambled 3 eggs -1 pat of butter (225)
¾ cup of egg beaters (180)
2 oz oatmeal before cooking weight ½ cup skim milk (250)
2 cups of breakfast cereal with 1/2cup skim milk (240)

Choose one:
2 slices of whole wheat or multi grain bread with 2 pats of butter (220)
2 oz of rolled oats (220)

Choose one:
2 slices of cheese low fat (100)
2 hard boiled eggs (150)

Choose one:
1 cup orange juice (105)
1 banana (80)
½ cantaloupe or honey dew melon (45)


Morning Snack: 9am

Choose one:
Apple (60)
Banana (80)
1 cup of grapes (75)

Choose one:
Trail mix fruit & nut bar (140)
Protein Power Bar(150)
2 oz rolled oats (210)
1 cup flavored yogurt (150)

Recommend a flavored Propel sports water now or 16 oz of iced water


Lunch: 12-Noon

Choose one:
Sliced turkey 4oz lunch meat on whole wheat bread with lettuce and tomato, mustard (265) with cheese (310)
Chicken Caesar Salad- with 2 cups romaine lettuce,1oz onions(red),1/2 tomato,4oz chicken breast, 2 hard boiled eggs, dressing 4 tblspns, 1 oz cheese (565)

Can of Tuna in water with 4 hard boiled eggs, sliced tomato, cup of lettuce, ranch dressing 2 tblspns, (605)

6 oz ground beef patty on whole wheat bread or roll, lettuce, slice of cheese, tomato & mustard (450)

Choose one:
Apple (75)
1 cup of grapes (75)
Orange (50)
Peach (50)
4 oz of strawberries (35)

Choose one:
1 cup flavored yogurt (150)
2 oz almonds (305)
2 oz rolled oats (210)
2 oz of raisins (125)

Recommend unflavored ice tea, green tea or sports water (50)


Snack: 3pm (pre workout snack)

Protein shake

Choose one:
Can of tuna in water (100)
4 oz chicken breast (200)
Can of salmon (120)
Turkey sandwich on whole wheat bread with mustard, lettuce & tomato (280)

Choose one:
2 slices of cheese (100)
2 hard boiled eggs (150)
1 cup flavored yogurt (150)

Choose one:
2 oz rolled oats (210)
Trail mix fruit & nut bar (140)
Protein power bar (150)
Apple (60)
Banana (80)

Water or sports water

Waxymaize 40g
Protein Shake 50g

Right after workout you can have 2 oz or almonds or 1 cup of yogurt or 3 cheese sticks (120)
And either an apple or grapes (70)


Dinner 6-7 PM

Choose one:
Tossed Salad with 1 cup lettuce or spinach (20) 1 oz red onions (10) 1 oz green Pepper (10) ½ tomato (20), 1 oz cheese 50) and 3 tblspn of dressing (150)
½ cantaloupe or honey dew melon (50)

Choose one:

10 oz grilled steak (610)
10 oz pork chops (555)
9 oz chicken breast (495)
10 oz lean ground beef (570)
9 oz of either Salmon, Tilapia, Cod or Catfish broiled or baked

Choose one:

1 cup brown rice (215)
4 oz pasta w/oil oil & garlic (350)
1 Medium Sweet potato 2 pats of butter (190)
1 med. Baked potato with 2 pats of butter (200)

Choose one:
Whole wheat hard roll and 1 pat of butter (105)
2 slices of whole wheat bread 2 pats of butter (150)

Choose one:

1 cup flavored yogurt (150)
1 Apple (50)
1 cup of grapes (75)
½ grapefruit, cantaloupe or honey dew melon (60)


Snack 30 to 60 mins before sleep:

Protein Shake

Choose one:

2 oz rolled oats (210)
2 oz almonds (210)
2 oz raisins (225)
Trail mix fruit & nut bar (140)
Protein Power bar (150)


Choose one:

Cup of flavored yogurt (150)
Apple (50)
Grapes (75)
Orange (50)
Banana (80)
4 oz Strawberries (30)