Meal plan with calorie cycling…
Total daily calories: 1993 calories – average per day
Low-calorie days… Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Daily protein intake: 263gr.
Daily carbohydrate intake: 105 gr.
Daily fat intake: 47 gr.
High-calorie days… Sunday
Daily protein intake: 360gr.
Daily carbohydrate intake: 144 gr.
Daily fat intake: 64 gr.
Meal Plan – Low-Calorie Days (Monday – Saturday)
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:00AM
EGG,WHITE, FRESH, (MEASURED RAW) 1.5 cup (379 gr)
BLUEBERRIES,RAW 0.5 cup (65 gr)
OAT BRAN,COOKED 0.5 cup (123 gr)
FLAXSEED OIL 3 tsp (14 gr)
Meal # 2
11:00AM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.25 cup (162 gr)
LETTUCE,ICEBERG (INC. CRISPHEAD TYPES),RAW 1.75 cup (133 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (84 gr)
VEGETABLE OIL,CANOLA 3 tsp (14 gr)
Meal # 3
2:00PM
CHICKEN,BREAST,MEAT ONLY,COOKED,ROASTED 1 cup (133 gr)
BROCCOLI,RAW 0.75 cup (59 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 3.34 oz (95 gr)
VEGETABLE OIL,CANOLA 2 tsp (9 gr)
Meal # 4
5:00PM
GROUPER,MIXED SPECIES,RAW 7.52 oz (213 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (100 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (146 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tsp (5 gr)
Meal # 5
8:00PM
WHEY PROTEIN ISOLATE 1.25 cup (54 gr)
BLUEBERRIES,RAW 0.25 cup (48 gr)
This is your post-workout shake.
Carry-Out Snack Recipe – Banana Protein Breads
Makes: 6 servings
Ingredients:
Apple sauce (unsweetened): 1.5 cup
Oats, old fashioned: 7.5 tbsp
Banana, raw: 1.5 small
Egg Whites: 18 egg whites
Whey protein powder, vanilla: 9 scoops
Udo’s choice oil blend: 3 tbsp
Stevia: 1.5 tbsp
Baking powder: 1.5 tsp
Baking soda: 1.5 tsp
Cooking directions:
Combine all the ingredients and blend in a blender for 1 minute or use a food processor if your mixture turns out to be larger in quantity. Alternatively you can blend a half of the ingredients, pour in a large bowl, blend the other half and mix with the first half in the bowl. If necessary add water to the mixture. The consistency should be that of a smoothie. Preheat oven to 330 F (165 C). Spray a baking pan with non-stick spray. Pour the mixture in the pan. Bake for 25min. Check with a tooth pick if the breads are ready. When ready, leave the pan out to cool down completely. Cut into 6 equal pieces, wrap individually in aluminum foil and keep in the refrigerator.
Meal Plan – High-Calorie Day (Sunday)
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:00AM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 2.25 cup (467 gr)
BLUEBERRIES,RAW 0.5 cup (64 gr)
CEREALS,CREAM OF WHEAT,PLAIN,PREPARED W/WATER 0.5 cup (93 gr)
FLAXSEED OIL 2 tsp (11 gr)
Meal # 2
11:00AM
TURKEY,BREAST,MEAT ONLY,COOKED,ROASTED 6.78 oz (192 gr)
LETTUCE,GREEN LEAF,RAW 5.5 cup (194 gr)
BARLEY,PEARLED,COOKED 0.75 cup (108 gr)
VEGETABLE OIL,CANOLA 3 tsp (14 gr)
Meal # 3
2:00PM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.5 cup (227 gr)
SPINACH,,BOILED,DRAINED,W/SALT 0.25 cup (105 gr)
RICE,BROWN,LONG-GRAIN,COOKED 0.75 cup (133 gr)
FLAXSEED OIL 3 tsp (12 gr)
Meal # 4
5:00PM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.5 cup (227 gr)
SPINACH,COOKED,BOILED,DRAINED,W/SALT 0.25 cup (105 gr)
LENTILS,MATURE SEEDS,COOKED,BOILED,WO/SALT 0.75 cup (152 gr)
OIL,OLIVE,SALAD OR COOKING 3 tsp (13 gr)
Meal # 5
8:00PM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1.75 cup (267 gr)
BROCCOLI,RAW 0.5 cup (48 gr)
Carry-Out Snack Recipe – Protein Pancakes
Makes: 2 servings
Ingredients:
Oats, instant: 9 tbsp
Cottage cheese, fat-free: 18 tbsp
Egg Whites: 13.5 egg whites
Ground flax seeds: 3 tbsp
Stevia: 1.5 tsp
Cooking directions:
Combine all the ingredients and blend in a blender or use an electrical mixer. Add water if necessary. The consistency should be that of a regular pancake mix. Spray a frying pan with non-stick oil. Pour a half of the mixture for the first pancake and the other half for the second. If the carbohydrates or proteins in each of your meal are higher values you might need to prepare 4 pancakes. In this case 2 pancakes will represent one serving
Weekly Grocery List
| CHEESE,COTTAGE,LOWFAT,1% MILKFAT | 3.75 cup (800 gr) |
| BLUEBERRIES,RAW | 1.75 cup (272 gr) |
| CEREALS,CREAM OF WHEAT,MIX\’N EAT,PLAIN,PREPARED W/WATER | 1 cup (186 gr) |
| FLAXSEED OIL | 27 tsp (116 gr) |
| TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED | 31.88 oz (902 gr) |
| LETTUCE,GREEN LEAF,RAW | 13.5 cup (476 gr) |
| BARLEY,PEARLED,COOKED | 1.25 cup (187 gr) |
| VEGETABLE OIL,CANOLA | 13 tsp (68 gr) |
| TUNA,LT,CANNED IN WATER,DRAINED SOLIDS | 9.75 cup (1398 gr) |
| SPINACH,FROZEN,CHOPPED OR LEAF,COOKED,BOILED,DRAINED,W/SALT | 0.5 cup (210 gr) |
| RICE,BROWN,LONG-GRAIN,COOKED | 1.25 cup (230 gr) |
| LENTILS,MATURE SEEDS,COOKED,BOILED,WO/SALT | 0.75 cup (152 gr) |
| OIL,OLIVE,SALAD OR COOKING | 8 tsp (29 gr) |
| BROCCOLI,RAW | 3.75 cup (321 gr) |
| OAT BRAN,COOKED | 0.5 cup (123 gr) |
| EGG,WHITE, FRESH, (MEASURED RAW) | 3 cup (758 gr) |
| LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW | 6 cup (447 gr) |
| MACARONI,WHOLE-WHEAT,COOKED | 0.5 cup (84 gr) |
| CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED | 3 cup (399 gr) |
| PASTA,HOMEMADE,MADE W/EGGS,COOKED | 6.68 oz (190 gr) |
| GROUPER,MIXED SPECIES,RAW | 22.56 oz (639 gr) |
| ALMOND BUTTER,PLAIN,WO/SALT | 3 tbsp (15 gr) |
| BEANS,PINTO,MATURE SEEDS,CANNED | 0.5 cup (146 gr) |
| TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE | 2.25 cup (300 gr) |
| WHEY PROTEIN ISOLATE | 3.75 cup (162 gr) |
| EGG,WHOLE,FRESH (MEASURED RAW) | 3.75 cup (984 gr) |
| CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER | 2 cup (491 gr) |
| RASPBERRIES,RAW | 0.75 cup (79 gr) |
| TUNA,WHITE,CANNED IN WATER,DRAINED SOLIDS | 19.6 oz (556 gr) |
| ASPARAGUS,RAW | 2.25 cup (303 gr) |
| RICE,WHITE,LONG-GRAIN,PARBLD,ENRICHED,COOKED | 1.5 cup (258 gr) |
| BREAD,PITA,WHOLE-WHEAT | 4.29 oz (123 gr) |
| SPAGHETTI,WHOLE-WHEAT,COOKED | 0.5 cup (84 gr) |
| BEANS,KIDNEY,ALL TYPES,MATURE SEEDS,CANNED | 1 cup (308 gr) |
| STRAWBERRIES,RAW | 0.25 cup (48 gr) |
| APPLES,RAW,WITH SKIN | 0.5 cup (68 gr) |
| CORN,SWEET,YELLOW,COOKED,BOILED,DRAINED,WO/SALT | 1 cup (64 gr) |
| BANANAS,RAW | 6 tbsp (84 gr) |
| SALMON,ATLANTIC,WILD,RAW | 22.02 oz (624 gr) |
| BULGUR,COOKED | 0.75 cup (120 gr) |
| CHICKPEAS (GARBANZO BEANS,BENGAL GM),MATURE SEEDS,CANNED | 1 cup (198 gr) |
Carry Out Ingredients
| Oats, instant | 12 tbsp |
| Cottage cheese, fat-free | 26 tbsp |
| Egg Whites | 55.5 egg whites |
| Ground flax seeds | 3 tbsp |
| Stevia | 5 tsp |
| Apple sauce (unsweetened) | 3 cup |
| Oats, old fashioned | 15 tbsp |
| Banana, raw | 3 small |
| Whey protein powder, vanilla | 18 scoops |
| Udo’s choice oil blend | 5 tbsp |
| Baking powder | 3 tsp |
| Baking soda | 3 tsp |