Daily Meal Plan | Pure Protein - Eat Good. Look Great.

Daily Meal Plan

day1 day2 day3 day4 day5 day6 day7

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Southwest Omelet
-2 Egg Omelet	2 large eggs	13	1	0	14	185
-Salsa	2 tbsp	0	2	1	0	9
-Low Fat Cheddar or Colby Cheese	1 oz	7	1	0	2	49
-Cooked Onions	1 tbsp, chopped	0	2	0	0	7
-Cooked Mushrooms	1 tbsp	0	1	0	0	3
Raspberries, raw	1 pint	3	36	21	2	153
Coffee	4 fl oz	0	0	0	0	2
Breakfast Total:		23	42	22	18	408

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Blueberry Crumb Cake Bar	50 g Bar	18	19	1	6	190
Club Soda	1 Can	0	0	0	0	0
Morning Snack Total:		18	19	1	6	190

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Roasted Chicken Salad
-Roasted Chicken Breast	.5 breast, bone and skin removed	27	0	0	3	142
-Green Peppers, raw	1 cup, sliced	1	6	2	0	25
-Lettuce, looseleaf, raw	1 cup, shredded	1	2	1	0	10
-Cucumber, Peeled	1 cup, sliced	1	3	1	0	14
-Italian Salad Dressing	3 tbsp	0	2	0	4	47
-Croutons	.5 oz	2	10	1	1	58
Diet Cola	1 Can	0	0	0	0	5
Lunch Total:		32	24	4	9	301

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Grapes, Red or Green	.5 cup, with seeds	1	14	1	0	55
Pure Protein^® Cookies n Creme Shake	1 Can	21	5	2	1	110
Afternoon Snack Total:		22	19	3	1	165

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Vanilla Cream	1 scoop	25	3	0	2.5	140
Pre/Post-Workout Snack Total:		26	30	3	2.5	245

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Lean Braised Pot Roast	3 oz	25	0	0	14	238
Au Jus	.5 cup	1	3	0	0	19
Boiled Carrots	.5 cup, slices	1	8	3	0	35
Boiled Summer Squash	.5 cup, slices	1	4	1	0	18
Low Fat Cottage Cheese, 1% milkfat	4 oz	14	3	0	1	81
Dessert -- Peaches	1 half can, with liquid	0	6	1	0	24
with Cinnamon	1 tsp	0	2	1	0	6
Dinner Total:		43	26	6	16	421

Daily Total:		163	160	40	53	1729

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Bagel with Salmon
-Smoked Salmon	3 oz	16	0	0	4	99
-Cream Cheese	2 tbsp	2	1	0	10	101
-Capers	1 tbsp, drained	0	0	0	0	2
-Onions, raw	1 tbsp, chopped	0	1	0	0	4
-Oat Bran Bagel	.5 small bagel	4	18	1	0	88
Coffee	4 fl oz	0	0	0	0	2
Breakfast Total:		22	21	2	14	297

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Strawberry Shortcake Bar	50 g Bar	19	18	0	4	180
Diet Cola	1 Can	0	0	0	0	5
Morning Snack Total:		19	18	0	4	185

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Asian Chicken Salad
-Roasted Chicken Breast	.5 breast, bone and skin removed	27	0	0	3	142
-Spinach, raw	2 cup	2	2	2	0	13
-Waterchestnuts	.5 cup, slices	1	9	2	0	35
-Tangerine	1 large	1	11	2	0	43
-Almonds, blanched	1 tbsp	2	2	1	5	53
-Salad dressing, sesame seed	2 tbsp	1	3	0	14	136
Club Soda	1 Can	0	0	0	0	0
Lunch Total:		33	26	7	22	422

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Water	8 fl oz	0	04	0	0	0
Pure Protein^® Chewy Chocolate Chip Bar	50 g Bar	20	18	0	5	200
Afternoon Snack Total:		20	18	0	5	200

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Cookies n' Creme	1 scoop	25	3	<1	2.5	130
Pre/Post-Workout Snack Total:		26	30	3	2.5	235

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Broiled Pork Chops, bone-in	1 chop, excluding refuse	19	0	0	7	143
Sour Cream	1 oz	1	2	0	6	59
Boiled Summer Squash	.5 cup, slices	1	4	1	0	18
Boiled Zucchini, includes skin	.5 cup, slices	1	4	1	0	14
Boiled Broccoli	.5 cup	3	5	3	0	26
Blackberries, raw	1 cup	1	18	8	1	75
Dinner Total:		25	33	13	13	335

Daily Total:		145	146	24	61	1673

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Pure Protein^® Shot	1 vial	25	1	0	0	110
Blueberries, raw	1 cup	1	20	4	1	81
Breakfast Total:		26	21	4	1	191

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Blueberry Crumb Cake Bar	50 g Bar	18	19	1	6	190
Skim Milk	1 cup	8	12	0	0	86
Morning Snack Total:		26	31	1	6	276

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Chicken Garden Salad
-Roasted Chicken Breast	.5 breast, bone and skin removed	27	0	0	3	142
-Romaine Lettuce	2 cups, shredded	2	3	2	0	16
-Parmesan Cheese, grated	2 tbsp	4	0	0	3	46
-Red Tomato	1 cup, chopped or sliced	2	8	2	1	38
-Cucumber, with peel	.5 cup slices	0	1	0	0	7
-Kraft Fat Free Ranch dressing	2 tbsp	0	11	0	0	48
Diet Cola	1 Can	0	0	0	0	5
Lunch Total:		35	24	5	7	301

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Vegetable Juice	12 fl oz	2	17	3	0	69
Pure Protein^® Chocolate Peanut Butter Bar	50 g Bar	20	17	1	6	190
Afternoon Snack Total:		22	34	4	6	259

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Frosty Chocolate	1 scoop	25	4	<1	3	140
Pre/Post-Workout Snack Total:		26	31	3	3	245

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Baked Cod	3 oz	19	0	0	1	89
Almonds	2 tbsp	4	4	2	9	106
Parsley	1 tbsp	0	0	0	0	1
Lemon Juice	1 tbsp	0	1	0	0	3
Boiled Carrots	.5 cup, slices	1	8	3	0	35
Green Beans	1 cup	2	10	4	0	44

Dessert -- Low Calorie Gelatin	.5 cup	1	1	0	0	8
with Pears, canned	1 half, with liquid	0	6	1	0	22
Dinner Total:		28	30	10	11	309

Daily Total:		164	171	26	34	1581

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Pure Protein^® Chocolate Deluxe Bar	50 g Bar	20	17	2	4.5	180
Starfruit	1 cup, sliced	1	8	3	0	36
Nonfat Milk	1 cup	8	12	0	0	86
Breakfast Total:		29	37	5	4.5	301

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Peanut Marshmallow Eclipse Bar	50 g Bar	19	19	0	6	180
Tea	4 fl oz	0	0	0	0	1
EQUAL Sweetener	1 packet	0	1	0	0	4
Morning Snack Total:		19	20	0	6	185

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Greek Salad with Turkey
-Turkey Breast Meat	3 slices	14	0	0	1	69
-Artichoke Hearts	.5 cup, hearts	3	9	5	0	42
-Green Peppers	2 cup, sliced	2	12	3	0	50
-Zucchini	1 cup, sliced	1	3	1	0	16
-Feta Cheese	2 oz	8	2	0	12	150
-Italian Salad Dressing	3 tbsp	0	2	0	4	47
-Basil	5 leaves	0	0	0	0	1
Club Soda	1 Can	0	0	0	0	0
Lunch Total:		28	29	9	18	374

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Pure Protein^® Vanilla Creme Shake	1 can	21	4	2	0.5	100
Tangerine	1 large	1	11	2	0	43
Diet Cola	1 can	0	0	0	0	5
Afternoon Snack Total:		22	15	4	1	148

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Vanilla Cream	1 scoop	25	3	0	2.5	140
Pre/Post-Workout Snack Total:		26	30	3	2.5	245

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Lobster	6 oz	35	2	0	1	167
Manhattan Clam Chowder	1 cup	2	12	1	2	78
Lemon Juice	2 tbsp	0	2	0	0	6
Asparagus	12 spears	5	8	3	1	43

Dessert -- Low Calorie Gelatin	.5 cup	1	1	0	0	8
Dinner Total:		43	25	4	4	302

Daily Total:		167	157	26	36	1556

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Scrambled Egg	1 large	7	1	0	7	101
Canadian Bacon	2 slices	11	1	0	4	86
Catsup	1 tbsp	0	4	0	0	16
Navel Orange	1 fruit	1	16	3	0	64
Coffee	4 fl oz	0	0	0	0	2
Breakfast Total:		20	23	4	12	270

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Chewy Chocolate Chip Bar	50 g Bar	20	18	0	5	200
Nonfat Milk	1 cup	8	12	0	0	86
Morning Snack Total:		28	30	0	5	286

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Chicken Fingers	6 pieces	18	15	0	21	319
Barbecue Sauce	1 packet	0	1	0	0	7
Grapes	10 grapes	0	4	0	0	16
Lunch Total:		18	21	0	21	342

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Pure Protein^® S'mores Bar	50 g Bar	19	20	0	5	180
Club Soda	1 can	0	0	0	0	0
Afternoon Snack Total:		19	20	0	5	180

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Cookies n' Creme	1 scoop	25	3	<1	2.5	130
Pre/Post-Workout Snack Total:		26	30	3	2.5	235

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Turkey, diced	.25 lb	21	1	0	7	157
Gravy	2 tbsp	1	2	0	1	15
Baked Squash	1 cup, cubes	2	18	6	1	80
Cooked Spinach	.5 cup	3	5	3	0	27
Onion Soup	1 packet	1	4	1	0	20
Dinner Total:		28	29	9	9	299

Daily Total:		139	153	16	55	1611

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Lowfat Cottage Cheese	8 oz	28	6	0	2	163
Almonds	1 tbsp	2	2	1	5	53
Blackberries, raw	1 cup	1	18	8	1	75
Sweeteners, EQUAL	1 packet	0	1	0	0	4
Coffee	4 fl oz	0	0	0	0	2
Breakfast Total:		31	28	9	7	296

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Strawberry Shortcake Bar	50 g Bar	19	18	0	4	180
Diet Cola	1 can	0	0	0	0	5
Morning Snack Total:		19	18	0	4	185

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Garden Tuna Salad
-Tuna	3 oz	20	0	0	3	109
-Kraft Nonfat Miracle Whip Salad Dressing	2 tbsp	0	5	1	1	27
-Lettuce	1 cup, shredded	1	2	1	0	10
-Red Tomato	1 cup, chopped	2	8	2	1	38
-Sweet Pickle Relish	1 tbsp	0	5	0	0	20
-Celery	1 cup, diced	1	4	2	0	19
-Scallions	1 tbsp, chopped	0	0	0	0	2
-Parsley	1 tbsp	0	0	0	0	1
Club Soda	1 can	0	0	0	0	0
Lunch Total:		24	26	6	4	226

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Pure Protein^® Chocolate Peanut Butter Bar	50 g Bar	20	17	1	6	190
Coffee	4 fl oz	0	0	0	0	2
Afternoon Snack Total:		20	17	1	6	192

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Frosty Chocolate	1 scoop	25	3	<1	2.5	130
Pre/Post-Workout Snack Total:		26	30	3	2.5	235

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Pork Teriyaki
-Lean Pork Chop	3 oz	24	0	0	11	198
-Garlic	1 tsp	0	1	0	0	4
-Mushrooms, raw	1 cup, whole	3	4	1	0	24
-Onions, raw	1 tbsp, chopped	0	1	0	0	4
-Broccoli, raw	1 cup, chopped	3	5	3	0	25
-Waterchestnuts, raw	.5 cup, slices	1	9	2	0	35
-Sesame Seeds	1 tbsp	2	2	1	4	52
-Teriyaki Sauce	2 tbsp	2	6	0	0	30
Dinner Total:		34	27	7	16	371

Daily Total:		154	146	26	40	1506

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Breakfast
Turkey ham, cured turkey thigh meat	4 slices	21	0	0	6	145
on Oat Bran Toast	1 slice	2	9	3	1	45
Red Grapefruit	.5 fruit	1	9	1	0	37
Sweeteners, EQUAL	1 packet	0	1	0	0	4
Tea	4 fl oz	0	0	0	0	1
Breakfast Total:		24	20	4	7	232

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Morning Snack
Pure Protein^® Chocolate Deluxe Bar	50 g Bar	20	17	2	4.5	180
Nonfat Milk	1 can	8	12	0	0	86
Morning Snack Total:		28	29	2	5	266

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Lunch
Southwestern Salad
-Ground Beef	3 oz	21	0	0	17	240
-Yellow Corn	.5 cup	2	16	2	0	66
-Kidney Beans	1 tbsp	1	2	1	0	14
-Lettuce	2 cups, shredded	1	4	2	0	20
-Salsa	3 tbsp	1	3	1	0	13
Diet Cola	1 can	0	0	0	0	5
Lunch Total:		26	26	6	18	357

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Afternoon Snack
Pure Protein^® S'mores Bar	50 g Bar	19	20	0	5	180
Club Soda	1 can	0	0	0	0	0
Afternoon Snack Total:		19	20	0	5	180

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Pre or Post-Workout Snack
Banana	1 medium	1	27	3	0	105
100% Whey Protein Powder - Vanilla Cream	1 scoop	25	3	0	2.5	140
Pre/Post-Workout Snack Total:		26	30	3	2.5	245

Food	Serving Size	Protein	Carbs	Fiber	Fat	Calories (Energy)
Dinner
Roasted Chicken Breast	.5 breast, bone and skin removed	27	0	0	3	142
Cooked Carrots	.5 cup, slices	1	8	3	0	35
Cooked Cauliflower	.5 cup	1	3	2	0	14
Boiled Cabbage	.5 cup, shredded	1	3	2	0	17

Dessert -- Watermelon	1 cup, diced	1	11	1	1	49
Dinner Total:		30	25	7	4	256

Daily Total:		154	150	22	41	1537

Portion size as well as total calories consumed may need to be adjusted depending on your individual metabolism and daily energy expenditure. Always consult your doctor before beginning this or any training or diet/supplement program. Read all label directions and warnings prior to use. Additional low-calorie fruits and vegetables should be eaten with your meals such as spinach, raw carrots, raspberries, Brussels sprouts and asparagus. All nutrition information is provided as approximate values. Please consult individual labels of all ingredients listed for complete information.