Sample Meal Plan
Meal
Food name
Serving Size
Breakfast
Liquid Egg Whites
Whole Egg (1 large)
Oats, measured dry, cooked with water
Almonds
Strawberries
Blueberries
184 grams
50 grams
40 grams (dry)
28 grams
112 grams
100 grams
Atlantic Salmon
Jasmin Rice (weighed dry)
Green Beans
112 grams
60 grams (dry)
90 grams
Jasmin Rice (weighed dry)
Protein Powder (Based on Core ISO)
Vanilla Almond Milk
70 grams (dry)
2 scoops
480ml/16oz
Totals
Lunch
Totals
Pre-Workout
Totals
Post Workout Chicken Breast
Sweet Potato (weighed uncooked)
Red Potato (weighed uncooked)
Totals
Dinner
Flank Steak
Avocado
Sweet Potato (weighed uncooked)
Totals
DAILY TOTALS
Targets
200 grams
6 oz
6 oz
112 grams
60 grams
6 oz
Fats Carbs Fiber Protein Calories
0
0
0
5
0
0
3
27
4
14.2
5.5
3.3
0
8.8
2.2
0 14.4
2.4
22.2 55.7 11.9
12.2
0
0
0
47
0
0
5.5
2.2
12.2 52.5
2.2
0.7 55.3
0
0
2
0
5
28
2
5.7 85.3
2
4.5
0
0
0.1 34.2
5.1
0.2
27
2.9
4.8 61.2
8
9
0
0
9.5
5.5
4.4
0.1 34.2
5.1
18.6 39.7
9.5
63.5 294.4 33.6
60
290 15-40
Pro Physique is not a physician or registered
dietitian. The contents of this plan should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any
health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health
20
6
5
6
0.7
1
38.7
22.3
3.8
1.1
27.2
4.2
50
2
56.2
41.1
2.7
3.2
47
31.4
1.3
2.7
35.4
204.5
200
80
69
155
173.8
38
61.6
577.4
199
203.2
26.4
428.6
244.3
208
165
617.3
204.9
148.5
122.6
476
206.6
112.7
148.5
467.8
2567.1
2500
Sample Meal Plan
Meal
Food name
Serving Size
Breakfast
Vanilla Greek Yogurt
Raspberries
Blueberries
Strawberries
Almonds
230 grams
100 grams
100 grams
112 grams
22 grams
Chicken Thigh, Boneless, Skinless
Jasmin Rice (weighed dry)
Pecans
Green Beans
160 grams
80 grams (dry)
20 grams
90 grams
Rice Cakes (lightly salted)
Protein Powder (Based on Core PRO)
Vanilla Almond Milk
3 cakes
2 scoops
480ml/16oz
Totals
Lunch
Totals
Pre-Workout
Totals
Post Workout Chicken Breast
Jasmin Rice (weighed dry)
Totals
Dinner
Tuna, Yellowfin
Cauliflower
Avocado
Red Potato (weighed uncooked)
Totals
DAILY TOTALS
Targets
160 grams
80 grams (dry)
150 grams
85 grams
60 grams
6 oz
Fats Carbs Fiber Protein Calories
0 21.6
0
0
12
6.6
0 14.4
2.4
0
8.8
2.2
13.4
5.2
3.2
13.4
62 14.4
6.4
0
0
0.8 63.2
0
14.4
2.8
1.9
0
5.5
2.2
21.6 71.5
4.1
0
21
0
4
3
0
5
28
2
9
52
2
3.6
0
0
0.8 63.2
0
4.4 63.2
0
1.4
0
0
0
4.5
2.1
8.8
5.1
4
0.1 34.2
5.1
10.3 43.8 11.2
58.7 292.5 31.7
60
290 15-40
Pro Physique is not a physician or registered
dietitian. The contents of this plan should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any
health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health
18.9
1.2
1
0.7
5.4
27.2
31.4
4.8
1.8
1.1
39.1
3
50
2
55
32.9
4.8
37.7
35.1
1.7
1.2
2.7
40.7
199.7
200
162
52.8
61.6
38
163
477.4
183.2
279.2
148
26.4
636.8
96
248
165
509
164
279.2
443.2
153
24.8
104.4
148.5
430.7
2497.1
2500
Sample Meal Plan
Meal
Food name
Serving Size
Breakfast
Liquid Egg Whites
Whole Egg (1 large)
Oats, measured dry, cooked with water
Almonds
184 grams
50 grams
50 grams (dry)
28 grams
93/7 Ground Beef or Turkey
Whole Wheat Hamburger Bun
Sliced Cheddar Cheese
Red Potato (weighed uncooked)
Asparagus
112 grams
1 Bun
1 slice (1oz)
8 oz
90 grams
Rice Cakes (lightly salted)
Protein Powder (Based on Core ISO)
Vanilla Almond Milk
4 cakes
2 scoops
480ml/16oz
Totals
Lunch
Totals
Pre-Workout
Totals
Post Workout Canned Tuna
Jasmin Rice (weighed dry)
Totals
Dinner
Chicken Thigh, Boneless, Skinless
Avocado
Broccoli
Sweet Potato (weighed uncooked)
Totals
DAILY TOTALS
Targets
5oz can
100 grams (dry)
160 grams
60 grams
85 grams
7 oz
Fats Carbs Fiber Protein Calories
0
5
3.8
14.2
23
8
2
6
0.3
0
16.3
0
0
5
5
1
1
2
6.4
8.8
0
0.1
15.3
61.6
60
Pro Physique is not a physician or registered
dietitian. The contents of this plan should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any
health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health
0
0
0
0
33.8
5
5.5
3.3
39.3
8.3
0
0
24
4
0
0
36.1
3.9
3.6
1.9
63.7
9.8
28
0
2
0
28
2
58
2
0
0
79
0
79
0
0
0
5.1
4
4
2
39.9
6
49
12
289 32.1
290 15-40
20
6
6.2
6
38.2
23
6
5
4.3
2
40.3
4
50
2
56
24
6
30
31.4
1.2
1
3.1
36.7
201.2
200
80
69
194.2
173.8
517
164
138
74
164.3
22.4
562.7
128
208
165
501
105
349
454
183.2
104.4
20
172.9
480.5
2515.2
2500
Sample Meal Plan
Meal
Food name
Serving Size
Breakfast
Vanilla Greek Yogurt
Protein Powder (Based on Core PRO)
Blueberries
Pecans
230 grams
1 scoop
50 grams
10 grams
Atlantic Salmon
Jasmin Rice (weighed dry)
Cauliflower
112 grams
100 grams (dry)
85 grams
Rice Cakes (lightly salted)
Protein Powder (Based on Core PRO)
Vanilla Almond Milk
6 cakes
2 scoops
480ml/16oz
Banana (weigh peeled)
Protein Powder (Based on Core ISO)
Vanilla Almond Milk
150 grams
1 scoop
240ml/8oz
Mahi Mahi
Avocado
Red Potato (weighed uncooked)
6 oz
120 grams
8 oz
Totals
Lunch
Totals
Pre-Workout
Totals
Post Workout
Totals
Dinner
Totals
DAILY TOTALS
Targets
Fats Carbs Fiber Protein Calories
0 21.6
0
2
1.5
0
0
7.2
1.2
10.8
2.1
1.4
12.8 32.4
2.6
12.2
0
0
1
79
0
0
4.5
2.1
13.2 83.5
2.1
0
42
0
4
3
0
5
28
2
9
73
2
0.5 34.3
3.9
0
1
0
2.5
14
1
3 49.3
4.9
1.2
0
0
19
11
8.8
0.3 36.1
3.9
20.5 47.1 12.7
58.5 285.3 24.3
60
290 15-40
Pro Physique is not a physician or registered
dietitian. The contents of this plan should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any
health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health
18.9
25
0.5
1.4
45.8
22.3
6
1.7
30
6
50
2
58
1.6
25
1
27.6
31.5
2.6
4.3
38.4
199.8
200
162
124
30.8
111.2
428
199
349
24.8
572.8
192
248
165
605
148.1
104
82.5
334.6
136.8
225.4
164.3
526.5
2466.9
2500
Sample Meal Plan
Meal
Food name
Serving Size
Breakfast
Liquid Egg Whites
Whole Egg
Oats, measured dry, cooked with water
Blueberries
Strawberries
Almonds
184 grams
1 Large (50g)
50 grams (dry)
50 grams
50 grams
28 grams
93/7 Ground Beef or Turkey
Low Carb Tortilla
Jasmin Rice (weighed dry)
Taco Blend Shredded Cheese
180 grams
1 Tortilla
80 grams (dry)
28 grams
Rice Cakes (lightly salted)
Protein Powder (Based on Core ISO)
Vanilla Almond Milk
4 cakes
1 scoop
240ml/8oz
Totals
Lunch
Totals
Pre-Workout
Totals
Post Workout Chicken Breast
Jasmin Rice (weighed dry)
Totals
Dinner
Flank Steak
Green Beans
Sweet Potato (weighed uncooked)
Totals
DAILY TOTALS
Targets
112 grams
100 grams (dry)
150 grams
90 grams
6 oz
Fats Carbs Fiber Protein Calories
0
0
0
5
0
0
3.8 33.8
5
0
7.2
1.2
0
3.9
1
14.2
5.5
3.3
23 50.4 10.5
12.6
0
0
1.5
16
11
0.8 63.2
0
8
1
0
22.9 80.2
11
0
28
0
0
1
0
2.5
14
1
2.5
43
1
2.4
0
0
1
79
0
3.4
79
0
12
0
0
0
5.5
2.2
0.1 34.2
5.1
12.1 39.7
7.3
63.9 292.3 29.8
60
290 15-40
Pro Physique is not a physician or registered
dietitian. The contents of this plan should not be taken as medical
advice. It is not intended to diagnose, treat, cure, or prevent any
health problem - nor is it intended to replace the advice of a
physician. Always consult your physician or qualified health
20
6
6.2
0.5
0.3
6
39
37.6
4
4.8
6
52.4
4
25
1
30
28
6
34
42
1.1
2.7
45.8
201.2
200
80
69
194.2
30.8
16.8
173.8
564.6
263.8
93.5
279.2
100
736.5
128
104
82.5
314.5
133.6
349
482.6
276
26.4
148.5
450.9
2549.1
2500
The following items have trace calories. Feel free to use them to add flavor
Cinnamon
Salt
Black Pepper
Cayenne Pepper
Cumin
Garlic Powder
Garlic Salt
Hot Sauces
Rosemary
Basil
Vinegar
Jalapeno (under 30g)
Chili Powder
Paprika
Onion Powder
Tumeric
Red Pepper
Nutmeg
Ginger
Curry
Fat Free Italian Dressing (1tbsp or under)