SAMPLE DAILY MEAL PLAN
ATHLETE
170-pound man
70 inches tall
Calculator-Generated Calorie Goal: 2,305
DAILY TOTAL
Carbohydrates: 238
Protein: 170
Fat: 77
Total Calories: 2,325
Note: Macronutrient totals have been rounded, which is why the specific calorie goal is slightly
different than the estimation provided by the calorie calculator.
MEAL 1
6 large egg whites
1/4 cup low-fat shredded cheese
1/2 medium avocado
2 cups spinach
Calories 342
Carbohydrates 12 g
Protein 33 g
Fat 18 g
MEAL 2
5 oz. ground turkey breast
12-inch whole-wheat tortilla
1/2 cup diced bell pepper
1/2 cup olive oil
Calories 556
Carbohydrates 58 g
Protein 36 g
Fat 20 g
MEAL 3 (Post-workout shake)
1 cup uncooked oatmeal
1 scoop whey protein
1 cup blueberries
Calories 484
Carbohydrates 68 g
Protein 35 g
Fat 8 g
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MEAL 4
5 oz. pork tenderloin
1-1/2 cups (cooked) brown rice
1 cup (steamed) mixed vegetables
Calories 458
Carbohydrates 63 g
Protein 38 g
Fat 6 g
MEAL 5 (Before bed)
1 scoop casein protein
2 tbsp peanut butter
2 rice cakes
Calories 443
Carbohydrates 35 g
Protein 33 g
Fat 19 g
DAILY TOTAL
Calories 2,283
Fat 71 g
Carbohydrates 236 g
Protein 175 g
MUSCLE-GAINING SHAKE
INGREDIENTS
SERVING SIZE
1 shake
RECIPE YIELDS
1 serving
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16 oz. reduced-fat milk
4 oz. heavy cream
1 scoop strawberry or banana
whey protein powder
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1 cup oats
1 large banana, diced
8 strawberries (tops removed)
1 cup ice
CALORIES
1,323
FAT
53g
DIRECTIONS
1. Combine all ingredients in order list above in a blender. Blend on high
until desired consistency is achieved.
NOTES
CARBS
152g
PROTEIN
60g
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HOMEMADE DOUBLE-STUFFED CHEESY BURRITO
INGREDIENTS
SERVING SIZE
1 burrito
RECIPE YIELDS
1 serving
CALORIES
936
FAT
38g
CARBS
78g
PROTEIN
60g
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1/2 bell pepper, diced
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1/4 cup diced white onion
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2 whole-wheat tortillas
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1/2 cup low-fat, shredded cheese
1 medium avocado
5 oz. chicken breast (cooked)
1/2 cup black beans
DIRECTIONS
1. Spray large frying pan with non-fat cooking spray and add diced peppers
and onions. Cook until peppers are soft and onions translucent, about 6
minutes.
2. Coat a second frying pan with non-fat cooking spray and lay down one
tortilla. Sprinkle the shredded cheese evenly over the tortilla. Add the
remaining tortilla over the cheese. Cook until cheese begins to melt and
then flip and cook until original top tortilla browns.
3. Peel and pit avocado. Mash with a fork.
4. Once tortillas and vegetables are finished, lay the tortilla on a plate and
spread avocado across tortilla.
5. Add vegetables, chicken, and beans. Roll burrito, top with hot sauce,
and enjoy!
NOTES
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READY-ON-THE-SPOT OATMEAL
INGREDIENTS
SERVING SIZE
1 bowl
RECIPE YIELDS
1 serving
CALORIES
936
FAT
51g
CARBS
139g
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1 cup oats
1 cup plain low-fat Greek yogurt
1 scoop chocolate protein powder
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1 large banana
4 tbsp peanut butter
3 tbsp flax seeds
DIRECTIONS
1. Combine oats, Greek yogurt, and whey protein in a large bowl. Mix until
incorporated; add a drizzle of water as necessary to help soak up all of
the powder.
2. Dice large banana into pieces the size of a quarter.
3. Add banana and peanut butter to the oat mixture and mix.
4. Garnish with flax seeds and dig in!
NOTES
PROTEIN
81g
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HOMEMADE HAWAIIAN PIZZA
INGREDIENTS
SERVING SIZE
1/2 pizza
RECIPE YIELDS
2 servings
CALORIES
1,130
FAT
46g
CARBS
99g
PROTEIN
80g
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1 premade thin pizza crust
1 cup tomato sauce
1 tbsp olive oil
2 cups low-fat mozzarella cheese
8 slices Canadian bacon
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1 cup diced pineapple
6 oz. chicken breast (cooked)
2 cups spinach
Optional spices: garlic powder,
oregano, salt, and pepper, to taste
DIRECTIONS
1. Preheat over per package instructions.
2. Spread olive oil evenly across the crust.
3. Add tomato sauce evenly to the crust. Then, cover the entire crust with a
thin layer of mozzarella cheese (roughly one cup).
4. Add Canadian bacon, pineapple, and chicken evenly across the crust.
5. Top with spinach and remaining cheese.
6. Season with garlic, oregano, salt, and pepper, as desired.
7. Place pizza in the oven and cook per package instructions. The pizza is
ready once cheese is melted and crust has browned.
NOTES
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