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Nutrition Recommendations for
Jack Mason
The recommendations and meal plan below will help you achieve the following goals:
1) Increasing lean muscle mass to achieve a weight of approximately 180 lbs.
2) Maintaining your current body fat percentage.
3) Obtaining an optimal intake of all nutrients (e.g., protein, vitamin D, calcium and omega-3
fatty acids) from a vegetarian meal plan. The meal plan below supplies 165 grams of
protein and an average of 3700 calories per day.
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1. Eat at CONSISTENT MEAL TIMES during the day. This will help maintain a stable blood
glucose (energy) level and to help you meet your daily nutrient needs. You will need to eat
three meals and three snacks each day. The following is you daily meal schedule as
discussed:
Breakfast:
Morning Snack:
Lunch:
Afternoon Snack:
Dinner:
Evening Snack:
7:30 a.m.
10:00 a.m.
12:15 p.m.
3:30 – 4:00 p.m.
6:30 p.m.
9:30 p.m.
2. SNACKS are important to help you meet daily calorie and protein requirements for muscle
gain. Snacks should include carbohydrate + 20 g of protein (see point #3, Protein). Below
are recommended snacks that I have included on your meal plan.
Snack1:
Daryl Performance Protein Bar + 1 Fruit Serving
Snack2:
1 cup of Greek yogurt + 1 cup of berries + 1/3 cup granola
Snack3:
Protein Shake: 1 scoop Whey Protein Powder + 1.5 cups almond milk + 1
banana + 2 tablespoons PB2 powdered peanut butter
Snack4:
Boost High Protein Drink (15 g protein) + 20 almonds (5 g protein)
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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3. Ensure you are meeting your daily requirement for PROTEIN-RICH FOODS. Based on
your goal to increase muscle mass, you require 165 grams of protein per day to help build
muscle mass. Main sources of protein include:
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•
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Protein-Rich Foods (eggs, Greek yogurt, beans/lentils, edamame, tofu, ground soy,
soy meats)
Plant-based Milks (soymilk, pea milk, Silk Almond + Cashew Beverage)
Whey protein powder, Daryl’s Performance Protein bar
Plus, you also get some protein from whole grains (e.g., oatmeal, quinoa) and vegetables.
To ensure that you are getting 165 grams of protein, you need to eat the following each day:
•
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Breakfast, Lunch, Dinner with 35 g protein each ....................... 105 grams protein
AM, PM and Evening Snack with 20 g protein each .................. 60 grams protein
DAILY PROTEIN INTAKE =
165 grams
4. To promote weight gain, ensure you include CARBOHYDRATE FOODS (e.g., starchy
foods, fruit) at every meal. If you don’ get enough calories from carbohydrates, some of the
protein you consume will be used for energy purposes, rather than muscle building. I have
included a consistent amount of carbohydrates at each meal on your plan.
5. Include healthy FATS AND OILS to meals to add calories. Aim for at least 2 Fat
Servings at each meal. Emphasize healthy monounsaturated fats in your diet (e.g., extra
virgin olive oil, avocado oil, avocado, peanut oil, peanuts, peanut butter, almonds, almond
butter).
1 Fat Serving =
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•
•
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•
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1 teaspoon extra virgin olive oil
2 teaspoons of salad dressing
1 teaspoon of regular mayonnaise
2 teaspoons of light mayonnaise
1 tablespoon nuts or seeds
1.5 teaspoons peanut or almond butter
1/8 of an avocado
6 medium olives
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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6. NUTRITION SUPPLEMENT Recommendations
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ADD: Vitamin D3, 1000 IU .............................................................Once daily
For bone health; take this year-round to maintain a sufficient vitamin D level.
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Calcium ................................................................................. Need based on diet
You require a total of 1300 mg of calcium each day, which is the equivalent to
3 Milk/Milk Alternatives Servings. One serving is 1 cup of almond milk or
¾ cup of yogurt or 1.5 ounces of cheese. I recommend that you get this from your diet.
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Fish oil, 1000 mg (1 capsule) ................................................................. Need based on diet
For heart and brain health; anti-inflammatory. Since you do not eat oily fish (e.g.,
salmon, trout), consider taking an omega-3 supplement that provides at least 500 to 600
milligrams of DHA + EPA combined (DHA and EPA are the two omega-3 fatty acids in
fish oil).
7. Continue to include STRENGTH TRAINING at least three times per week. To increase
muscle weight, you will need to train to failure (e.g., using a weight that is heavy enough
that you struggle to complete the last rep).
8.
Keep a FOOD & WORKOUT DIARY for the next 2 weeks. We will discuss these
during our next follow-up visit.
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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Meal Plan for Jack Mason
BREAKFAST PORTION GUIDE & MEAL IDEAS (7:30 a.m.):
Your Basic Breakfast (Target Portions):
Protein: 35 grams (This includes the protein in Starchy Food Servings)
4 Starchy Food Servings (Whole Grain)
(4 Servings = 2 cups/packages of cooked oatmeal or 1 large whole grain bagel
or 2 cups Cheerios + 2 slices of whole grain toast)
1 to 2 Fruit Servings (e.g. 2 Servings = 1 medium fruit + 1 cup of berries)
2 to 4 Fat Servings (e.g., 2 tablespoons of ground flax or 1 tablespoon peanut or almond butter)
Water (e.g., coffee, tea, plain water)
1) Oatmeal, Protein Powder, Peanut Butter, Almond Milk & Fruit
2 cups of cooked oatmeal (or 2 packages of Instant Oats) (4 g protein)
1 scoop whey protein powder (25 g protein)
2 tablespoons of peanut butter (7 g protein)
1 banana
½ cup berries
2) Cheerios w/ Almond Milk, Toast w/ Peanut Butter, Greek Yogurt & Blueberries
2 cups of Cheerios with 1 cup of almond milk (8 g protein)
1 banana, sliced and added to cereal
2 slices of whole grain toast with 2 tablespoons of peanut butter (7 g protein)
1 cup of Greek yogurt with 1 cup blueberries (24 g protein)
3) Whole Grain Bagel w/ Peanut Butter & Banana, Greek Yogurt w/ Berries
1 toasted whole grain bagel w/ 2 tbsp. peanut butter, 1 sliced banana (17 g protein)
1 cup of Greek yogurt with 1 cup blueberries (24 g protein)
Note: Dempster’s’ 12 Grain Bagel has 10 g of protein
4) Breakfast Sandwich, Fruit Smoothie
Toasted, whole grain bagel, ¼ of an avocado, 2 eggs, sliced tomato (22 g protein)
Smoothie: Almond milk + ½ cup Greek yogurt + frozen berries, banana (12 g protein)
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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BREAKFAST PORTION GUIDE & MEAL IDEAS – continued:
5) Protein Shake & Whole Grain Toast
Almond milk
1 scoop whey protein powder
1 banana
½ cup of frozen berries
½ cup dry large flake oats (or 1 package, instant)
2 slices of whole grain toast with 2 tablespoons peanut butter
MORNING SNACK (10:00 a.m.)
Choose one of the following:
1) Daryl Performance Protein Bar + 1 Fruit Serving
2) 1 cup of Greek yogurt + 1 cup of berries + ¼ cup granola
3) Protein Shake: 1 scoop Whey Protein Powder + 1.5 cups almond milk + 1 banana
+ 2 tablespoons PB2 powdered peanut butter (Choose for POST WORKOUT)
4) Boost High Protein Drink (15 g protein) + 20 almonds (5 g protein)
LUNCH PORTION GUIDE & MEAL IDEAS (12:15 p.m.):
Your Basic Lunch (Target Portions):
Protein: 35 grams (This includes the protein in Starchy Food Servings)
4 Starchy Food Servings*
(e.g. 4 Servings = 1-1/3 cup of cooked brown rice/quinoa OR 2 cups of whole wheat or quinoa pasta
OR 1 large bagel)
2 Vegetable Servings (e.g., 1 cup)
2 to 3 Fat servings (e.g. 4 teaspoons of salad dressing or ¼ avocado or 2 tablespoons seeds)
2 Fruit Servings
Water
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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LUNCH PORTION GUIDE & MEAL IDEAS – continued:
1) Large Salad with Chickpeas, Edamame & Quinoa, Fruit
3-4 cups of salad greens + chopped raw vegetables
1 cup of chickpeas and 1 cup of shelled edamame (21 g protein)
1-1/3 cup cooked quinoa (11 g protein; batch cook to keep for salads and bowls)
2 tablespoons salad dressing
2 Fruit Servings
Water
2) Sandwich, Bean or Lentil Soup, Fruit
Whole grain bagel with 6 slices Yves Deli Slices (29 g protein)
Mustard, light mayonnaise, lettuce
1 cup of Black Bean Soup* (7 g protein) OR ½ cup of chick peas (7 g protein)
2 Fruit Servings
Water
*Brands: President’s Choice Spicy Black Bean Soup, Pacific Spicy Black Bean &
Kale Soup
3) Vegetable, Black Bean & Feta Omelet, Toast, Fruit
Omelet: 2 whole eggs, ¼ cup liquid egg whites, ½ cup black beans, 1 ounce
crumbled feta, baby spinach, chopped red pepper (33.5 g protein)
Serve with salsa if you like
2 slices of whole grain toast w/ avocado (2 g protein)
2 Fruit Servings
Water
4) Vegetarian Chili (e.g., leftovers) & Raw Vegetables w/ Hummus
3 cups of chili (30 g protein)
Raw vegetables on the side with ¼ cup of hummus (4 g protein)
2 Fruit Servings
Water
5) Bean Pasta, Fruit
2.5 cups of cooked chickpea, black bean or lentil pasta* (33 g protein)
Tomato sauce with vegetables (red pepper, zucchini, mushrooms)
2 Fruit Servings
Water
*Brands: Explore Cuisine, Tolerant Foods
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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AFTERNOON SNACK (3:30– 4:00 p.m.)
Choose one of the following:
1) Daryl Performance Protein Bar + 1 Fruit Serving
2) 1 cup of Greek yogurt + 1 cup of berries + ¼ cup granola
3) Protein Shake: 1 scoop Whey Protein Powder + 1.5 cups almond milk + 1 banana
+ 2 tablespoons PB2 powdered peanut butter (Choose for POST WORKOUT)
4) Boost High Protein Drink (15 g protein) + 20 almonds (5 g protein)
DINNER PORTION GUIDE & MEAL IDEAS (6:30 p.m.):
Your Basic Dinner:
Protein: 35 grams (This includes the protein in Starchy Food Servings)
4 Starchy Food Servings*
(e.g. 4 Servings = 1-1/3 cup of cooked brown rice/quinoa OR 2 cups of whole wheat or quinoa pasta
OR 1 large bagel or 1 hamburger bun + 1 cup oven baked fries)
2 Vegetable Servings (e.g., 1 cup, or more)
2 to 3 Fat servings (e.g. 4 teaspoons of salad dressing or ¼ avocado or 2 tablespoons seeds)
Water
*You can replace 1 Starchy Food Serving with 1 Fruit Serving.
1) Pasta w/ Soy Ground Round, Salad
2 cups of whole wheat cooked pasta (7 g protein)
Tomato sauce w/ 1 cup soy ground round (27 g protein) and vegetables (red pepper,
zucchini, mushrooms)
Green Side Salad with 1 to 2 tablespoons of dressing
Water
2) Tacos/Fajitas with Soy Ground Round, Vegetables
Four 7” whole wheat tortillas (12 g protein)
Add ¼ cup soy ground round to each (27 g protein), grated cheese and
vegetables as desired
Water
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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DINNER PORTION GUIDE & MEAL IDEAS – continued:
3) Tofu Stir-Fry with Quinoa & Vegetables
1.25 cups of chopped stir-fried tofu (28 g protein)
1-1/3 cups cooked quinoa (11 g protein) OR brown rice (7 g protein)
Stir-fried vegetables as desired
4) Whole Grain Bowl w/ Edamame, Black Beans, Avocado, Greens, Vegetables
1 cup of shelled edamame (16 g protein)
¾ cup black beans (11 g protein)
1 cup of cooked farro (14 g protein) or quinoa (8 g protein)
¼ of an avocado, sliced
Baby spinach, other vegetables as desired
1 to 2 tablespoons of dressing (e.g., vinaigrette, tahini sauce, peanut sauce)
6) Vegetarian Chili & Raw Vegetables w/ Hummus
3 cups of chili* (30 g protein)
Raw vegetables on the side with ¼ cup of hummus (4 g protein)
Water
*Ask me for recipes if interested
7) Veggie Burger, Chickpeas, Salad/Cooked Vegetables
2 Yves Veggie Burger Patties (26 g protein), one with bun (4 g protein), one without
½ cup of chickpeas (7 g protein) or lentils (9 g protein) on the side
Green salad or cooked vegetables
Water
EVENING SNACK (9:30 p.m.)
Choose one of the following:
1) Daryl Performance Protein Bar + 1 Fruit Serving
2) 1 cup of Greek yogurt + 1 cup of berries + ¼ cup granola
3) Smoothie: 1.5 cups almond milk + 1 banana + ½ cup frozen berries + 1 scoop protein
powder
4) Boost High Protein Drink (15 g protein) + 20 almonds (5 g protein)
Leslie Beck, RD 416-350-3693
www.lesliebeck.com
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Daily Food Servings & Serving Sizes
Protein Foods ..... 165 g/day
From:
Beans, lentils
Edamame
Firm tofu
Nuts, nut butters
Eggs
Greek Yogurt
Cheese
Protein powder
Whole grains
Vegetables ..........  4 servings
1 serving =
½ cup cooked/raw or
1 cup leafy vegetables
(e.g. salad greens)
Starchy Foods
1 serving =
1 slice whole grain bread
¼ of a large bagel
½ cup cooked pasta
1/3 cup cooked brown rice/quinoa
½ cup cooked oatmeal
½ package instant oatmeal
¼ cup granola
½ cup Cheerios
½ potato or ½ sweet potato
½ cup of butternut squash
Fats & Oils
1 serving =
1 tsp. extra virgin olive oil
2 tsp. salad dressing
1 tbsp. nuts/seeds
6 almonds
4 walnut halves
1.5 tsp. peanut or almond butter
2 tbsp. hummus
1/8 of an avocado
Fruit
1 serving =
1 medium sized fruit
1 cup fruit berries
15 grapes
2 small plums or kiwi
4 dried apricots
2 tbsp. raisins
Leslie Beck, RD 416-350-3693
Milk/Milk Alternatives…3 servings
1 serving =
1 cup skim or 1% milk
¾ cup yogurt
1 cup unsweetened almond milk
Water/Fluids ........ 13 cups (3 L)
Water; Herbal Teal Tea;
Coffee
www.lesliebeck.com