BREAKFAST:
Scrambled Eggs (2 whole eggs + 1 Egg White)
1 Cup Old Fashioned Oatmeal / or 2 Slices Whole wheat Toast / or 1 Whole Wheat English Muffin
-- • Flavor oatmeal with honey, cinnamon, and/or a dash of sugar
-- • Crushed walnuts are also very good on oatmeal
-- • 1 diced banana is also good on oatmeal
-- • Stay away from the instant flavored stuff…it is garbage and won’t help your objective(s)
-- • For a quick breakfast alternative: 1 cup Old Fashioned Oatmeal mixed with…
---- o 1 scoop vanilla whey protein powder
---- o 1 tsp. honey
---- o handful crushed walnuts
-- • Spread peanut butter of healthy butter spread on toast/muffin
-- • O.K. cereal alternatives include: Total, Fiber One, Ezekial, ….stuff like that.
-- • Jenny-O Lean Turkey Bacon is good with the scrambled eggs
1 Glass of Milk
1 Glass of water
1 multivitamin
1 Fish oil pill
SNACK:
1 Plain non-fat yogurt mixed with 1 scoop vanilla whey protein powder
1 large apple / or orange / or red grapes
1 Glass of water
Or,
1 serving low-fat cottage cheese topped with pineapple slices (or diced pineapples)
-- • Dole sliced pineapples (sugar-free kind) are good
-- • Or top with 1-2 tbsp. mild salsa
1 Glass of water
LUNCH:
Sandwich with whole wheat bread & low-fat sliced turkey deli meat
-- • Use tomato, lettuce, low-fat mayo if you like
1 fruit / vegetable
1 glass of water
-- • P & J Sandwich is ok alternative:
---- o Heavy on peanut butter, light on the jelly
-- • Thomas’ Whole Wheat bagels are a good carbohydrate alternative
-- • Chicken salad (made from REAL chicken breasts) or tuna salad (loaded with tuna…less of the other stuff) are very good and easy alternatives
PRE-PRACTICE / PRE-WORKOUT (approx. ½ hr. prior):
1 slice whole wheat bread / or 1 Thomas’ Whole wheat bagel
1 small red apple / or 1 banana / or 1 orange
POST WORKOUT:
1 scoop of vanilla whey protein mixed with 24-32oz. of Gatorade, or
1 scoop of vanilla whey protein mixed with 2 cups low-fat chocolate milk, or
1 scoop whey protein mixed in water + 1 Thomas’ Plain WHITE Bagel spread with Jelly, or
1 scoop whey protein mixed in water + 1 serving white rice, or
1 scoop whey protein mixed in water + 2 pop-tarts
-- • You choose!
-- • If still hungry afterwards, have one banana OR better yet, mix it into your protein shake.
-- • Frozen strawberries, raspberries, or blueberries are also excellent to blend in with your shake
-- • Add 2%, 1%, or skim milk for added protein and calories (usually tastes better with milk)
DINNER:
“THE TIME TO GET FANCY”…
1 serving of Steak, Fish, chicken, or pork….etc.
1 serving of Whole wheat pasta, baked potato, mashed pot., sweet potato, brown rice, or risotto….etc.
1 salad (dark green leafy greens….romaine, red-leaf, boston lettuce)…get creative with salad
-- • Add in tomatoes, cucumbers, peppers, cheese….if you like
-- • Excellent additions are ‘Bok Choy’ or ‘Collard Greens’…these need to be cooked slightly
-- • Use olive oil
-- • Avoid high-fat dressings
-- • Can substitute other vegetables for the salad if you like
-- • Walnuts are excellent on a salad (much better than croutons for you )
Things like Mac & cheese are ok ‘once-in-a-while’
PRE-BEDTIME SNACK:
½ cup old-fashioned oatmeal, lightly sweetened
1 scoop of Casein protein
-- • (better than whey for at night before going to bed…Optimum Nutrition makes a very tasty chocolate Casein protein powder that is cost effective)
Or,
½ cup low-fat cottage cheese mixed with 1 scoop vanilla casein protein
Or,
1 handful of walnuts
1 tbsp. Peanut Butter
1 scoop Casein protein powder
I'm currently working on the macros.. sorry about that
Scrambled Eggs (2 whole eggs + 1 Egg White)
1 Cup Old Fashioned Oatmeal / or 2 Slices Whole wheat Toast / or 1 Whole Wheat English Muffin
-- • Flavor oatmeal with honey, cinnamon, and/or a dash of sugar
-- • Crushed walnuts are also very good on oatmeal
-- • 1 diced banana is also good on oatmeal
-- • Stay away from the instant flavored stuff…it is garbage and won’t help your objective(s)
-- • For a quick breakfast alternative: 1 cup Old Fashioned Oatmeal mixed with…
---- o 1 scoop vanilla whey protein powder
---- o 1 tsp. honey
---- o handful crushed walnuts
-- • Spread peanut butter of healthy butter spread on toast/muffin
-- • O.K. cereal alternatives include: Total, Fiber One, Ezekial, ….stuff like that.
-- • Jenny-O Lean Turkey Bacon is good with the scrambled eggs
1 Glass of Milk
1 Glass of water
1 multivitamin
1 Fish oil pill
SNACK:
1 Plain non-fat yogurt mixed with 1 scoop vanilla whey protein powder
1 large apple / or orange / or red grapes
1 Glass of water
Or,
1 serving low-fat cottage cheese topped with pineapple slices (or diced pineapples)
-- • Dole sliced pineapples (sugar-free kind) are good
-- • Or top with 1-2 tbsp. mild salsa
1 Glass of water
LUNCH:
Sandwich with whole wheat bread & low-fat sliced turkey deli meat
-- • Use tomato, lettuce, low-fat mayo if you like
1 fruit / vegetable
1 glass of water
-- • P & J Sandwich is ok alternative:
---- o Heavy on peanut butter, light on the jelly
-- • Thomas’ Whole Wheat bagels are a good carbohydrate alternative
-- • Chicken salad (made from REAL chicken breasts) or tuna salad (loaded with tuna…less of the other stuff) are very good and easy alternatives
PRE-PRACTICE / PRE-WORKOUT (approx. ½ hr. prior):
1 slice whole wheat bread / or 1 Thomas’ Whole wheat bagel
1 small red apple / or 1 banana / or 1 orange
POST WORKOUT:
1 scoop of vanilla whey protein mixed with 24-32oz. of Gatorade, or
1 scoop of vanilla whey protein mixed with 2 cups low-fat chocolate milk, or
1 scoop whey protein mixed in water + 1 Thomas’ Plain WHITE Bagel spread with Jelly, or
1 scoop whey protein mixed in water + 1 serving white rice, or
1 scoop whey protein mixed in water + 2 pop-tarts
-- • You choose!
-- • If still hungry afterwards, have one banana OR better yet, mix it into your protein shake.
-- • Frozen strawberries, raspberries, or blueberries are also excellent to blend in with your shake
-- • Add 2%, 1%, or skim milk for added protein and calories (usually tastes better with milk)
DINNER:
“THE TIME TO GET FANCY”…
1 serving of Steak, Fish, chicken, or pork….etc.
1 serving of Whole wheat pasta, baked potato, mashed pot., sweet potato, brown rice, or risotto….etc.
1 salad (dark green leafy greens….romaine, red-leaf, boston lettuce)…get creative with salad
-- • Add in tomatoes, cucumbers, peppers, cheese….if you like
-- • Excellent additions are ‘Bok Choy’ or ‘Collard Greens’…these need to be cooked slightly
-- • Use olive oil
-- • Avoid high-fat dressings
-- • Can substitute other vegetables for the salad if you like
-- • Walnuts are excellent on a salad (much better than croutons for you )
Things like Mac & cheese are ok ‘once-in-a-while’
PRE-BEDTIME SNACK:
½ cup old-fashioned oatmeal, lightly sweetened
1 scoop of Casein protein
-- • (better than whey for at night before going to bed…Optimum Nutrition makes a very tasty chocolate Casein protein powder that is cost effective)
Or,
½ cup low-fat cottage cheese mixed with 1 scoop vanilla casein protein
Or,
1 handful of walnuts
1 tbsp. Peanut Butter
1 scoop Casein protein powder
I'm currently working on the macros.. sorry about that
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