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Training Day Menu

Meal 1: 8 a.m.

- 10 egg whites


- 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels


- 8 oz. orange juice or 1 cup mixed fruit

Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.

- 8 oz. chicken breast


- 1 small to medium potato*

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.

- Whey protein shake (2 scoops)


- 6-8 rice cakes*

Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (postworkout): 3 p.m.

- 8 oz. turkey breast


- 2-3 cups cooked pasta or white rice*


- 1 whole-grain roll**

Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.

- 8 oz. ground beef (95% lean)


- 1 slice low-fat cheese


- 2 slices whole-grain bread


- 1 piece fruit**

Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa

Meal 6: 9 p.m.

- Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat

* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.

** Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.

Non-Training Day Menu

Meal 1: 8 a.m.

- 10 egg whites


- 2 slices whole-grain toast w/ low-sugar jam

Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.

- 8 oz. chicken breast


- 1 small to medium potato

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.

- Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.

- 8 oz. turkey breast


- 1 cup brown rice


- 2 cups mixed vegetables

Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.

- 8 oz. ground beef (95% lean)


- 1 slice low-fat cheese


- 2 slices whole-grain bread

Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.

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