7 Day Nutrition Plan
*Disclaimer!
The following calories in each meal is JUST AN
EXAMPLE! Everybody's caloric needs differ.
Breakfast Example (Largest Meal of the day): 650-800 Calories, 64 g
Protein
Protein French Toast:
Ingredients:
1. 6 Slices of regular bread
2. 450 g of egg whites (get in carton)
3. Tbsp vanilla
4. Cinnamon
5. Splenda (optional)
6. Sugar Free Syrup NOT LITE SUGAR FREE! lower in calories
7. Optional Toppings: Fruit (banana, berries), sugar free chocolate chips, nonfat
greek yogurt, sugar free jam etc
*To make Pancakes literally blend all those ingredients in a blender and add
1 tsp of baking powder.
Lunch Example: 500 Calories, 56 g Protein
1
Ingredients:
Wrap:
1. Any low calorie wrap, preferably Joseph’s lavash wrap
2. 6 oz of chopped chicken breast/ 99% lean ground turkey/ 96% lean ground beef;
seasoning of your choice
3. Leafy greens or any vegetables of your choice: ex; romaine lettuce spears, spinach,
cucumber, celery, etc
4. G hughes Sauce or any low calorie sauce
Salad:
Ingredients:
1. 212 g of leafy greens of your choice, preferably spring mix
2. 75-90 g of G Hughes BBQ sauce or any low calorie sauce or dressing
Snack Time Example:
Eat fruit AND either option 2 or 3 that fits you current calorie count:
1.
80-100 Calories of Fruit, ex: berries, orange, apple, grapes etc
2. Orville Redenbacher Smart Pop Popcorn Reduced fat - 240 calories
3. Protein pudding- 190 calories, Directions: Pour half a bag of SUGAR FREE
PUDDING (jello) MIX and 1 scoop of protein powder in bowl and mix well
Dinner Example: 408 Calories, 53 g Protein
Protein Pepperoni Pizza:
Ingredients:
2
1. 1 Joseph’s Lavash Wrap or any low calorie wrap (look for 90-160 calories per
wrap)
2. 80 ml of pizza sauce (plain tomato puree with italian seasoning and garlic)
3. 84 g of Kraft Fat Free Cheese
4. 30 g of Turkey pepperoni
Snack Time Example: 200-300 Calories, 27 g Protein
Protein Ice Cream:
Ingredients: *NEED A NINJA BLENDER FOR THIS!!!
1. 1 scoop of protein powder
2. 140 g of frozen strawberries or blueberries
3. ½ tsp of xanthan or guar gum
4. 2 cups of ice
5. 3-5 packets of splenda
I help my clients stay consistent enough to build discipline and see results by holding
them accountable. Having someone to help hold you accountable to stay on track is key
to reaching your goals. You don't want to let other people down so it gives you that extra
push you need!
If you want me to help you with consistency and accountability too, apply for my 1-1 coaching
below!
https://forms.gle/KWMwzVNUxsPodReK9
IG: joey_gainzalez
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