Meal plan with calorie cycling…
Total daily calories: 2071 calories
Low-calorie days… Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Daily protein intake: 234gr.
Daily carbohydrate intake: 142 gr.
Daily fat intake: 51 gr.
High-calorie days… Sunday
Daily protein intake: 320gr.
Daily carbohydrate intake: 194 gr.
Daily fat intake: 70 gr.
Meal Plan – Low-Calorie Days (Monday – Saturday)
Upon waking: 20gr. Whey protein 1 scoop
Meal # 1
8:30AM
EGG,WHOLE,FRESH (MEASURED RAW) 1 cup (241 gr)
BANANAS,RAW 0.25 cup (46 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 1 cup (147 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 1 tsp (1 gr)
Meal # 2
11:00AM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 0.75 cup (119 gr)
BROCCOLI,RAW 0.75 cup (64 gr)
RICE,BROWN,LONG-GRAIN,COOKED 0.5 cup (105 gr)
OIL,OLIVE,SALAD OR COOKING 2 tsp (11 gr)
Meal # 3
1:30PM
BEEF,TENDERLOIN,LEAN,0 FAT, COOKED, BROILED 3.7 oz (105 gr)
TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE 0.75 cup (109 gr)
RICE,WHITE,LONG-GRAIN,PARBLD,ENRICHED,COOKED 0.5 cup (93 gr)
CASHEW NUTS,DRY ROASTED,WO/SALT 0.14 oz (4 gr)
Meal # 4
4:00PM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 1.25 cup (245 gr)
RASPBERRIES,RAW 0.5 cup (73 gr)
OAT BRAN,COOKED 0.5 cup (114 gr)
ALMOND BUTTER,PLAIN,WO/SALT 2 tbsp (13 gr)
Meal # 5
6:30PM
WHEY PROTEIN ISOLATE 0.75 cup (40 gr)
STRAWBERRIES,RAW 2 cup (288 gr)
This is your post-workout shake.
Meal # 6
9:00PM
TUNA,LT,CANNED IN WATER,DRAINED SOLIDS 1 cup (140 gr)
ASPARAGUS,RAW 1 cup
Carry-Out Snack Recipe – Banana Protein Breads
Makes: 6 servings
Ingredients:
Apple sauce: 1.5 cup
Oats, old fashioned: 7.5 tbsp
Banana, raw: 1.5 small
Egg Whites: 14 egg whites
Whey protein powder, vanilla: 7 scoops
Udo’s choice oil blend: 2 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
8:30AM
EGG,WHITE, FRESH, (MEASURED RAW) 1.5 cup (391 gr)
RASPBERRIES,RAW 1 cup (120 gr)
CEREALS,CREAM OF WHEAT,MIX\’N EAT,PLAIN,PREPARED W/WATER 0.5 cup (143 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 0.25 cup (26 gr)
Meal # 2
11:00AM
TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED 5 oz (142 gr)
LETTUCE,GREEN LEAF,RAW 5.75 cup (209 gr)
SPAGHETTI,WHOLE-WHEAT,COOKED 1 cup (124 gr)
FLAXSEED OIL 3 tsp (12 gr)
Meal # 3
1:30PM
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 1 cup (137 gr)
ONIONS,SWEET,RAW 2.72 oz (77 gr)
RICE,BROWN,LONG-GRAIN,COOKED 0.75 cup (144 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 2 tbsp (17 gr)
Meal # 4
4:00PM
CHEESE,COTTAGE,LOWFAT,1% MILKFAT 1.5 cup (344 gr)
GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS), RAW 0.5 cup (65 gr)
CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER 0.75 cup (164 gr)
PEANUT BUTTER,SMOOTH STYLE,W/SALT 2 tbsp (19 gr)
Meal # 5
6:30PM
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 1 cup (137 gr)
BROCCOLI,RAW 1 cup (88 gr)
BEANS,BLACK,MATURE SEEDS,COOKED,BOILED,WO/SALT 0.75 cup (139 gr)
ALMOND BUTTER,PLAIN,WO/SALT 2 tbsp (12 gr)
Meal # 6
9:00PM
CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED 1.25 cup (162 gr)
LETTUCE,GREEN LEAF,RAW 1 cup
Carry-Out Snack Recipe – Protein Pancakes
Makes: 2 servings
Ingredients:
Oats, instant: 9 tbsp
Cottage cheese, fat-free: 14 tbsp
Egg Whites: 10.5 egg whites
Ground flax seeds: 2 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.
Grocery List (Monday and Sunday only)
| CEREALS,CREAM OF WHEAT,MIX\’N EAT,PLAIN,PREPARED W/WATER |
| PEANUT BUTTER,SMOOTH STYLE,W/SALT |
| RASPBERRIES,RAW |
| EGG,WHITE, FRESH, (MEASURED RAW) |
| SPAGHETTI,WHOLE-WHEAT,COOKED |
| FLAXSEED OIL |
| TURKEY,FRYER-ROASTERS,BREAST,MEAT ONLY,COOKED,ROASTED |
| LETTUCE,GREEN LEAF,RAW |
| CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,COOKED,ROASTED |
| ONIONS,SWEET,RAW |
| RICE,BROWN,LONG-GRAIN,COOKED |
| CEREALS,OATS,REGULAR,QUICK,INSTANT,UNENRICHED,COOKED W/WATER |
| GRAPES,RED OR GREEN (EURO TYPE,SUCH AS THOMPSON SEEDLESS),RAW |
| CHEESE,COTTAGE,LOWFAT,1% MILKFAT |
| BEANS,BLACK,MATURE SEEDS,COOKED,BOILED,WO/SALT |
| ALMOND BUTTER,PLAIN,WO/SALT |
| BROCCOLI,RAW |
| BANANAS,RAW |
| EGG,WHOLE,FRESH (MEASURED RAW) |
| OIL,OLIVE,SALAD OR COOKING |
| TUNA,LT,CANNED IN WATER,DRAINED SOLIDS |
| RICE,WHITE,LONG-GRAIN,PARBLD,ENRICHED,COOKED |
| CASHEW NUTS,DRY ROASTED,WO/SALT |
| TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE |
| BEEF,TENDERLOIN,LEAN,0 FAT, COOKED, BROILED |
| OAT BRAN,COOKED |
| WHEY PROTEIN ISOLATE |
| STRAWBERRIES,RAW |
| ASPARAGUS,RAW |
Carry Out Ingredients
| Oats, instant |
| Cottage cheese, fat-free |
| Egg Whites |
| Ground flax seeds |
| Stevia |
| Apple sauce |
| Oats, old fashioned |
| Banana, raw |
| Whey protein powder, vanilla |
| Udo’s choice oil blend |
| Baking powder |
| Baking soda |