Breakfast (700 calories)
Option 1:
- 2 slices of whole grain toast
- 2 whole eggs + 2 egg whites, scrambled
- 2 turkey sausage patties
- 1 small avocado, sliced
- 1 medium orange
- 1 cup of low-fat milk
Option 2:
- 1 cup of cooked oatmeal
- 1 tablespoon of almond butter
- 1/2 cup of mixed berries
- 1 scoop of whey protein powder
- 1 cup of low-fat milk
Snack (400 calories)
Option 1:
- 1 medium apple
- 1/4 cup of almonds
- 1 scoop of whey protein powder mixed with water
Option 2:
- 1 medium banana
- 1/2 cup of low-fat cottage cheese
- 1 tablespoon of honey
Lunch (700 calories)
Option 1:
- 2 slices of whole grain bread
- 6 oz. of grilled chicken breast
- 2 slices of bacon
- 1/4 avocado
- 1 slice of tomato
- 1 slice of red onion
- 1 tablespoon of mayo
- 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
- 1 small bag of baby carrots
Option 2:
- 2 cups of mixed greens
- 6 oz. of grilled salmon
- 1/4 cup of sliced avocado
- 1/4 cup of cherry tomatoes
- 2 tablespoons of balsamic vinaigrette
- 1 small whole grain roll
- 1 small orange
Pre-Workout Snack (200 calories)
Option 1:
- 1 small apple
- 1 tablespoon of peanut butter
Option 2:
- 1 small banana
- 1 scoop of whey protein powder mixed with water
Post-Workout Shake (400 calories)
Option 1:
- 1 scoop of whey protein powder
- 1 banana
- 1 cup of low-fat milk
- 1 tablespoon of honey
Option 2:
- 1 scoop of whey protein powder
- 1 cup of frozen mixed berries
- 1 cup of low-fat milk
- 1 tablespoon of almond butter
Dinner (600 calories)
Option 1:
- 6 oz. of grilled sirloin steak
- 1 cup of roasted sweet potatoes
- 1 cup of steamed green beans
- 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
- 1 small whole grain roll
Option 2:
- 6 oz. of grilled chicken breast
- 1 cup of brown rice
- 1 cup of roasted Brussels sprouts
- 1 small side salad with mixed greens, sliced cucumber, and cherry tomatoes
- 1 small whole grain roll
Bedtime Snack (200 calories)
Option 1:
- 1 cup of low-fat cottage cheese
- 1/4 cup of sliced almonds
Option 2:
- 1 cup of low-fat Greek yogurt
- 1/2 cup of mixed berries
- 1 tablespoon of honey
Total Calories: 2500
Keep in mind that this is just a sample meal plan, and it’s important to adjust it to fit your specific needs and preferences. Also, make sure to consult with a healthcare professional before making any significant changes to your diet.
