Total daily calories: 1457 calories
Total daily protein intake: 167 gr.
Total daily carbohydrate intake: 108 gr.
Total daily fat intake: 39 gr.
Meal Plan
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:00AM
EGG,WHITE, FRESH, (MEASURED RAW) 1 cup (229 gr)
BLUEBERRIES,RAW 0.5 cup (70 gr)
OAT BRAN,COOKED 0.5 cup (133 gr)
FLAXSEED OIL 2 tsp (11 gr)
Meal # 2
11:00AM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1 cup (98 gr)
LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW 2 cup (136 gr)
MACARONI,WHOLE-WHEAT,COOKED 0.5 cup (86 gr)
VEGETABLE OIL,CANOLA 2 tsp (11 gr)
Meal # 3
2:00PM
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 0.5 cup (81 gr)
BROCCOLI,RAW 0.75 cup (61 gr)
PASTA,HOMEMADE,MADE W/EGGS,COOKED 3.44 oz (97 gr)
VEGETABLE OIL,CANOLA 2 tsp (8 gr)
Meal # 4
5:00PM
GROUPER,MIXED SPECIES,RAW 4.55 oz (129 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (103 gr)
BEANS,PINTO,MATURE SEEDS,CANNED 0.5 cup (150 gr)
ALMOND BUTTER,PLAIN,WO/SALT 1 tsp (1 gr)
Meal # 5
8:00PM
WHEY PROTEIN ISOLATE 0.5 cup (33 gr)
BLUEBERRIES,RAW 0.25 cup (48 gr)
This is your post-workout shake in w/o days
Carry-Out Snack Recipe – Apple-Cinnamon Protein Breads
Makes: 6 servings
Ingredients:
Apple sauce (unsweetened): 1.5 cup
Oats, old fashioned: 15 tbsp
Apple, without skin, shredded: 3 medium
Egg Whites: 10 egg whites
Whey protein powder, vanilla: 5 scoops
Udo’s choice oil blend: 2 tbsp
Stevia: 1.5 tbsp
Cinnamon: 3 tsp
Baking powder: 1.5 tsp
Baking soda: 1.5 tsp
Cooking directions:
Combine all the ingredients, accept the shredded apple, and blend in a blender for 1 minute. You can also use a food processor if your mixture turns out to be larger in quantity. If necessary add water. The consistency of the mixture should be that of a smoothie. Once homogenized, add the shredded apple and stir well. 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.
Grocery List (for one day of the week only)
| OAT BRAN,COOKED | 0.5 cup (133 gr) |
| FLAXSEED OIL | 2 tsp (11 gr) |
| BLUEBERRIES,RAW | 0.75 cup (118 gr) |
| EGG,WHITE, FRESH, (MEASURED RAW) | 1 cup (229 gr) |
| TUNA,LT,CANNED IN WATER,DRAINED SOLIDS | 1 cup (98 gr) |
| LETTUCE,ICEBERG (INCLUDING CRISPHEAD TYPES),RAW | 2 cup (136 gr) |
| VEGETABLE OIL,CANOLA | 4 tsp (19 gr) |
| MACARONI,WHOLE-WHEAT,COOKED | 0.5 cup (86 gr) |
| CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED | 0.5 cup (81 gr) |
| BROCCOLI,RAW | 0.75 cup (61 gr) |
| PASTA,HOMEMADE,MADE W/EGGS,COOKED | 3.44 oz (97 gr) |
| GROUPER,MIXED SPECIES,RAW | 4.55 oz (129 gr) |
| ALMOND BUTTER,PLAIN,WO/SALT | 1 tsp (1 gr) |
| BEANS,PINTO,MATURE SEEDS,CANNED | 0.5 cup (150 gr) |
| TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE | 0.75 cup (103 gr) |
| WHEY PROTEIN ISOLATE | 0.5 cup (33 gr) |
Carry Out Ingredients
| Apple sauce (unsweetened) | 1.5 cup |
| Oats, old fashioned | 15 tbsp |
| Apple, without skin, shredded | 3 medium |
| Egg Whites | 10 egg whites |
| Whey protein powder, vanilla | 5 scoops |
| Udo’s choice oil blend | 1 tbsp |
| Stevia | 1.5 tbsp |
| Cinnamon | 3 tsp |
| Baking powder | 1.5 tsp |
| Baking soda |