Peope are often confused about what to eat and they wish someone would just lay it out for them. Here are three sample menus. In the PNP forums we all post our menus and plans so there is a healthy database of eating strategies. But, before we get to the samples let's review how to build your own weekly plan:
1. Break your day into 5-6 meals.
2. Either layout what you will eat everyday of the week and drop into a template (PNP members only), OR create three equally caloric friendly meals for each meal of the day and choose one to enjoy when the time comes.
3. Go to the grocery store with your list, buy the food, prep it, and have it ready in the fridge for the week. Include some convenience foods like protein bars and frozen dinners for emergencies.
1600 Calorie Menu for Exercise Days (Strength or Cardio)
Breakfast: 3/4 Cup of Cottage Cheese sweetened with Splenda and 20 Blueberries or a few Strawberries, 2 slices of Whole Grain Double Fiber Bread, 1 tbsp of Sugar Free Jelly (280 calories)
Meal 2 a.m. or p.m.: 1/2 cup of Oatmeal or Cream of Rice (dry, prepare with water), 1/2 scoop of protein powder flavor of choice mixed in oatmeal or cream of rice, 1/2 cup of low-fat milk (240 calories)
Meal 3 (insert this meal before your strength/cardio workout): 1 Whey Protein Shake mixed with water (110-130 calories), small orange
Meal 4 (insert this meal after your strength/cardio workout): 1 Whey Protein Shake mixed with water (1.5 scoops of protein powder 170-190 calories), 1/2 sweet potato or apple
Lunch: Large Salad with 1 hard-boiled egg, 2 hard-boiled egg whites, 2 slices fat-free cheese, chopped cucumber, small onion chopped, diced tomato, fresh spinach and romaine lettuces, small toasted pita with spray butter
Dinner: Stir-fry with 3.5 oz. shrimp, 1 tsp. olive oil, 1/2 cup of cooked brown rice, 1/2 cup of broccoli, cauliflower, and mushrooms. Green salad with low sugar dressing (2 tsp.)
Before Bed: If you need a little snack eat 2 containers of sugar free jello with some decaf green tea.
To cut a few calories from this menu to make appropriate for your calorie range (most people NEVER go below 1500 on exercise days) drop one slice of bread at breakfast (50 calories), switch to fat-free milk at your snack (20 calories), drop the jello (20 calories), and/or use only one piece of fat-free cheese (40 calories)
1800 Calorie Menu for Exercise Days (Strength or Cardio)
Breakfast: 5 egg whites, scrambled, 1/2 cup of oats cooked in water, 3/4 cup of berries of choice (250 calories)
Meal 2 a.m. or p.m.: Stir Fry with 3 oz. skinless chicken breast, 1/2 cup of cooked brown rice, 1/3 cup shredded cabbage, 2 tsp. of low-sodium soy sauce. (250 calories)
Meal 3 (insert this meal before your strength/cardio workout): 1 Whey Protein Shake mixed with water (110-130 calories), few berries (160 calories)
Meal 4 (insert this meal after your strength/cardio workout): 1 Whey Protein Shake mixed with water (1.5 scoops of protein powder 170-190 calories), full sweet potato or 3 slices of white bread and 2 tbsp of sugar free jelly (350 calories)
Lunch: 1 serving of Gorton's Garlic and Herb Tilapia (frozen), 1 baked potato, 1 cup of green beans cooked with EVOO (300 calories)
Dinner: Cold Salad - 3 oz. of organic deli meat like turkey or chicken, 1/2 cup cold cooked whole wheat pasta, 1 cup of mixed greens, chopped celery, diced tomato, 3 tsp. of low-cal dressing. (300 calories)
Before Bed: 1 Protein Shake blended with water or 1/3 cup of cottage cheese (150-170 calories)
1400-1500 Calorie Menu for NON-Exercise Days
Breakfast: 5 egg whites and 1 egg scrambled with peppers and spinach, 1 pc Whole Grain 50 calorie bread, 1 tsp of Sugar Free Jelly, 1 cup of low fat or fat free milk (280 calories)
Meal 2 a.m. or p.m.: 3 oz. of cooked chicken breast on spinach leaves with low calorie spray dressing (spritzers), 1 serving of low sodium saltine crackers, (220 calories)
Lunch: Low Carb Tortilla Wrap with 3 oz. of turkey breast, lettuce, mustard, and red pepper strips, 1/2 grapefruit (290 calories)
Meal 4: South Beach Diet Protein Bar (210 calories) or 3 oz. canned tuna, drained mixed with chopped onion, fat-free mayo and served on two rice cakes (220 calories)
Dinner: 3 oz. sirloin with broccoli steamed, 1/2 cup of cooked brown rice (280)
Meal 6: Protein Shake made with 1/3 cup of cottage cheese (lowfat) (190 calories)
Blogs of Interest
Clean Eating
Menu Planning
Splurge Meal
Fueling a Workout
PNP Member Links (threads) of Interest
How to Menu Plan
Clean Eating on the Cheap
Packing for a Road Trip
Weekly Food Prep and Phit Eating Chats