Protein Carbs. / Healthy Fats Veggie Fruit
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1 Protein Carbs. / Healthy Fats Veggie Fruit 6 oz. steak 12 oz. Yogurt 1 cup of Kale 1 Banana 4 oz. Peanut Butter ½ Ham Sandwich 1 cup Peas 1 Orange 2 Eggs ½ Turkey Sandwich 1 cup Carrots 1 Apple Cliff Bar or Power Bar Colby Jack Cheese 1 cup Broccoli 1 pomegranate 6 oz. ground beef Provolone Cheese 1 cup of Cauliflower 1 Kiwi 6 oz. Chicken Breast 1 cup of pasta 1 cup of Cabbage 1 Plum Protein Shake 4 oz. Peanut Butter 1 cup of Cucumbers 1 Peach 8 oz. Greek Yogurt 8 oz. Ice Cream 1 cup of Beans 1 Apricot ½ cup of Cottage Cheese ½ cup of Cottage Cheese 1 cup of Squash 1 Pear 1 cup of 2 % Milk 6 oz. of Canadian Bacon 1 cup of Mushrooms 1 piece of Grapefruit 1 cup of Soy Milk 1 baked potato 1 cup of Spinach 1 slice of Avocado 6 oz. pork chop 1 cup of milk 1 cup of Pumpkin 1 cup of Blueberries 6 oz. of turkey breast 1 cup of oatmeal ½ potato 1 cup of raspberries 6 oz. of yellow fin tuna 1 cup of cereal 3 slices of Celery 1 clementine 6 oz. of halibut Power Bar or Cliff Bar 1 cup of Tomato s 1 cup of strawberries 6 oz. of tilapia 8 oz. of Beef Jerky ½ Turnip 1 cup of Melon 1 cup of Navy Beans 4 oz. of Hash browns 1 cup of Radish 1 cup of Pineapple 1 cup of Dried Lentils 8 oz. fried chicken breast 1 cup of Peppers 1 cup of Cherries 6 oz. of Canadian Bacon 1 cup of apple sauce ½ Apple Guard 1 cup of Grapes 6 oz. of Turkey Breast 2 pancakes ½ Onion 2 slice of watermelon
2 1500 Calorie Meal Plan Sunday/Monday Tuesday Wednesday Thursday Friday Saturday 4-5 days out from 3 days out from 2 days out from 1 day before Competition Day Competition Day Breakfast 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate Lunch 1 Carbohydrate 1 Carbohydrate ½ Carbohydrate Dinner 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate Water 18 oz. 16 oz. 12 oz. 8 oz. 20 oz. 20 oz Calorie Meal Plan Sunday/Monday Tuesday Wednesday Thursday Friday Saturday 4-5 days out from 3 days out from 2 days out from 1 day before Competition Day Competition Day Breakfast 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate Lunch ½ Carbohydrate Dinner 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate 1 Carbohydrate Water 24 oz. 20 oz. 16 oz. 12 oz. 20 oz. 20 oz.
3 2500 Calorie Meal Plan Sunday/Monday Tuesday Wednesday Thursday Friday Saturday 4-5 days out from 3 days out from 2 days out from 1 day before Competition Day Competition Day Breakfast 2 Carbohydrate Lunch ½ Carbohydrate 2 Fruits 2 Healthy Fat 2 Healthy Fat Dinner 1 Carbohydrate 1 Carbohydrate Water 32 oz. 24 oz. 20 oz. 18 oz. 32 oz. 32 oz Calorie Meal Plan Sunday/Monday Tuesday Wednesday Thursday Friday Saturday 4-5 days out from 3 days out from 2 days out from 1 day before Competition Day Competition Day Breakfast 3 Protein 3 Protein 2 Carbohydrate Lunch ½ Carbohydrate 1 Carbohydrate 1 Carbohydrate 2 Healthy Fat 2 Healthy Fat 2 Healthy Fat 2 Healthy Fat 2 Healthy Fat Dinner 2 Carbohydrate 1 Carbohydrate Water 40 oz. 32 oz. 24 oz. 16 oz. 24 oz. 24 oz.
4 3500 Calorie Diet Meals Meal 1 Calories Protein Carbs Fat 3 Whole Eggs Egg Whites Bagel Cream Cheese Totals Meal 2 Calories Protein Carbs Fat Banana Natural Peanut Butter 1 tablespoon Oatmeal Totals
5 Meal 3 Calories Protein Carbs Fat Top Sirloin Steak 6 ounces Brown Rice 1 serving Sweet Potato Totals Meal 4 Calories Protein Carbs Fat Banana Peanut Butter 1 teaspoon Totals Meal 5 Calories Protein Carbs Fat Grilled Salmon 6 ounces Sweet Potato
6 Veggies/Small Salad Totals Meal 6 Calories Protein Carbs Fat Natural Peanut Butter 1 tablespoon Totals Calories Protein Carbs Fat Totals
7 4000 Calorie Diet Meals Meal 1 Calories Protein Carbs Fat 4 Whole Eggs Egg Whites Bagel Cream Cheese Totals Meal 2 Calories Protein Carbs Fat Banana Natural Peanut Butter 1 tablespoon Oatmeal Totals
8 Meal 3 Calories Protein Carbs Fat Top Sirloin Steak 10 ounces Brown Rice 1 serving Sweet Potato Totals Meal 4 Calories Protein Carbs Fat Banana Peanut Butter 1 teaspoon Totals Meal 5 Calories Protein Carbs Fat Grilled Salmon 8 ounces Brown Rice 1 serving
9 Veggies/Small Salad Totals Meal 6 Calories Protein Carbs Fat Natural Peanut Butter 1 tablespoon Totals Calories Protein Carbs Fat Totals
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Coach on Call. Thank you for your interest in Planning and Shopping for Healthy Meals. I hope you find this tip sheet helpful.
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