Print Meal Plan

Daily Meal Plan

           

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 BarPure 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 ShakePure 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
Whey Protein Powder - Vanilla CreamWhey Protein Powder
- Vanilla Cream
1 scoop 25 8 0 2.5 150
Pre/Post-Workout Snack Total:   26 35 3 2.5 255
 
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:   163 165 40 53 1739
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 BarPure 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 BarPure 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
Whey Protein Powder - Frosty ChocolateWhey Protein Powder
- Frosty Chocolate
1 scoop 25 8 1 3 160
Pre/Post-Workout Snack Total:   26 35 4 3 265
 
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:   145 151 25 61.5 1703
Food Serving Size Protein Carbs Fiber Fat Calories
(Energy)
Breakfast            
Pure Protein ShakePure Protein®
Cookies n Creme Shake
1 Bottle 23 5 3 1 120
Blueberries, raw 1 cup 1 20 4 1 81
Breakfast Total:   24 25 7 2 201
 
Food Serving Size Protein Carbs Fiber Fat Calories
(Energy)
Morning Snack            
Pure Protein Blueberry Crumb Cake BarPure 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 BarPure 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
Whey Protein Powder - Frosty ChocolateWhey Protein Powder
- Frosty Chocolate
1 scoop 25 8 1 3 160
Pre/Post-Workout Snack Total:   26 35 4 3 265
 
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:   162 179 30 35 1611
Food Serving Size Protein Carbs Fiber Fat Calories
(Energy)
Breakfast            
Pure Protein Chocolate Deluxe BarPure 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 BarPure 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 ShakePure 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
Whey Protein Powder - Vanilla CreamWhey Protein Powder
- Vanilla Cream
1 scoop 25 8 0 2.5 150
Pre/Post-Workout Snack Total:   26 35 3 2.5 255
 
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:   167 162 26 36 1566
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 BarPure 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 BarPure 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
Whey Protein Powder - Frosty ChocolateWhey Protein Powder
- Frosty Chocolate
1 scoop 25 8 1 3 160
Pre/Post-Workout Snack Total:   26 35 4 3 265
 
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:   139 158 17 55.5 1641
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 BarPure 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 BarPure 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
Whey Protein Powder - Frosty ChocolateWhey Protein Powder
- Frosty Chocolate
1 scoop 25 8 1 3 160
Pre/Post-Workout Snack Total:   26 35 4 3 265
 
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:   154 151 27 40.5 1536
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 BarPure 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 BarPure 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
Whey Protein Powder - Vanilla CreamWhey Protein Powder
- Vanilla Cream
1 scoop 25 8 0 2.5 150
Pre/Post-Workout Snack Total:   26 35 3 2.5 255
 
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:   154 155 22 41 1547




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.



Rich Chocolate Natural Whey Protein Powder
Pure Protein Whey Protein Powder - a high-quality nutritional formula specially designed to supplement your diet with protein necessary for a lean, healthy, strong body.*
Pure Protein is a proud sponsor of National MS Society Events