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  1. #1
    Trusted Advisor Doug's Avatar
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    Default Example Meal Plan (1 day)

    Below is an example of a Meal plan which contains 1500 calories and includes the recipes that go along with the meal plan

    Meal Plan Summary Report for:
    25-50-25 Core Body Building - 1500 calories

    Byline: Doug Lawrenson.

    Number of Days: 1
    Number of Recipes: 5
    Average Calories Per Day: 1512
    % Calories from Protein: 26.0
    % Calories from Carbohydrates: 53.8
    % Calories from Fat: 20.2

    Meal Plan - Day 1
    Total Calories: 1,491 PCF Ratio: 25-55-20

    Breakfast

    Veggie Scramble 1 serving

    Morning Snack
    BROWN RICE CAKE, PLAIN, NO SALT 2 cakes
    ___
    PEANUT BUTTER, SMOOTH, NO SALT 2 tsp

    Lunch:
    Salmon Pasta Salad 1 servings
    ___
    APPLE W/SKIN, RAW 1 medium
    ___ 3/lb (2.75'' dia)

    Afternoon Snack
    Toast with Fruit and Cheese 1 servings
    ___

    Dinner:
    Chicken, Kale, and Chickpea Stew 1 1/2 servings
    ___

    Evening Snack:
    Breakfast Salad 1 serving

    Pyramid Servings:
    Fats and Other Carbohydrates: 4.52
    Milk, Yogurt, and Cheese: 0.91
    Meat, Poultry, Fish, Beans, Eggs, and Nuts: 10.07
    Vegetable: 6.33
    Fruit: 3.41
    Bread, Cereal, Rice, and Pasta: 5.23

    Basic Nutritional Summary:
    Calories: 1512, Protein: 95.1g, Carbs: 212.36g, Fat 34.71g Sat Fat: 7.38g Chol: 291.45 mg Sodium 2651.87 mg Fiber: 33.08 g

    Recipe Listing for 25-50-25 Core Body Building - 1500 calories
    Week 1, Day 1


    Breakfast Salad
    Chicken, Kale, and Chickpea Stew
    Salmon Pasta Salad
    Toast with Fruit and Cheese
    Veggie Scramble

    You can easily scale the recipes to suit the seving sizes...

    Breakfast Salad
    2 medium BANANA, RAW, medium, 7'' - 7 7/8'' long
    4 oz YOGURT, SKIM MILK, PLAIN, 13g protein/8 oz, 1/2 container
    2 tsp HONEY, STRAINED OR EXTRACTED
    1/4 tsp CINNAMON, GROUND
    2 tbsp ALMOND, RAW, slivered

    Recipe Servings: 2
    Recipe Instructions:
    In a medium bowl, mix bananas with yogurt, honey, and cinnamon. Sprinkle each serving with almonds.


    Chicken, Kale, and Chickpea Stew
    1 large ONION, RAW
    1 medium GREEN PEPPER, SWEET, RAW (BELL), 2.75'' long, 2.5'' dia
    2 cloves GARLIC, RAW
    1 tbsp OLIVE OIL, EXTRA VIRGIN
    3/4 lbs KALE, RAW
    1 lb CHICKEN BREAST, BONELESS, RAW, MEAT ONLY, broiler/fryer, yield from 1 lb RTC chicken
    28 oz TOMATO, CANNED, FS, chopped
    3 1/2 cups CHICKPEAS, CANNED (GARBANZO), bengal gram, mature seed
    14.5 oz BROTH, CHICKEN, CONDENSED, commercial, 1 can
    1 can TOMATO PASTE, CANNED, NO SALT, 1 can
    1 tbsp CHILI POWDER
    1/2 tsp SUGAR, GRANULATED
    1/2 tsp CUMIN, GROUND
    1/2 tsp OREGANO, DRIED, GROUND
    4 grams RED PEPPER, CRUSHED, DEHYDRATED
    1/2 tsp THYME, DRIED

    Recipe Servings: 8
    Recipe Instructions:
    Chop onion, pepper, and garlic. Cut chicken into 1-inch pieces. Saute first 3 ingredients (mince the garlic) in oil in a Dutch oven until tender. Stir in kale and remaining ingredients. Bring to a boil; reduce heat, and simmer, stirring often, 30 minutes.


    Salmon Pasta Salad
    8 oz SHELLS PASTA, WHOLE WHEAT, medium size, 100% durum whole wheat flour
    11 oz SALMON, ALASKAN PINK, CANNED, Alaskan Pink, fancy
    1 1/2 medium GREEN PEPPER, SWEET, RAW (BELL), 2.75'' long, 2.5'' dia
    1 cup CELERY, RAW
    3/4 cup ONION, RAW, chopped
    3/4 cups SALAD DRESSING, HONEY DIJON, NONFAT

    Recipe Servings: 5.0
    Recipe Instructions:
    Cook pasta according to package directions. Combine pasta, salmon, peppers, celery and onion in a bowl. Pour dressing over salad, toss and serve.


    Toast with Fruit and Cheese
    1 small APPLE W/SKIN, RAW, 4/lb (2.5'' dia)
    1/4 cup CHEESE, CHEDDAR OR COLBY, LOWFAT, SHREDDED
    2 slices WHOLE WHEAT BREAD, TOASTED, CP

    Recipe Servings: 2
    Recipe Instructions:
    Core and slice apple and place slices on toast. Cover with cheese. Heat in microwave until cheese melts.


    Veggie Scramble
    3 large EGG WHITE, CHICKEN, RAW, fresh
    1 large EGG, CHICKEN, RAW, whole, fresh
    2 tbsp MILK, COW'S, NONFAT, VIT-A (SKIM), fluid
    1/4 cup GREEN PEPPER, SWEET, RAW (BELL), chopped
    1/4 cup ONION, RAW, chopped
    1/4 cup MUSHROOM, RAW, pieces or slices
    1 tsp OLIVE OIL, salad or cooking

    Recipe Servings: 1.0
    Recipe Instructions:
    Beat together whole egg, egg whites, and milk. Mix in chopped vegetables. Heat oil in a non-stick skillet over med-high heat. Add egg mixture and cook until eggs are done, stirring constantly as they cook.
    Last edited by Doug; 10-15-2007 at 10:58 AM.
    Doug

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    "You can't out-train a lousy diet"

  2. #2
    Trusted Advisor Doug's Avatar
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    Other examples of easy prepared meals which could be had in the day,

    Meals can be substituted with protien/carb drinks for ease, in between main meals...

    The amount of food required per meal would be dictated by how much protein, carbs and fats you require per day in your diet.


    Breakfast (8am)

    Muesli with Milk
    Banana
    Glass milk

    Or:
    Oats with mik
    Banana
    Glass of milk

    Or:
    Eggs boiled or scrambled
    Tomatoes
    Whole meal bread (toasted)
    Glass of milk



    Lunch (1pm – 1.30am)

    Meat or fish or poultry
    Brown rice
    or Wholegrain Pasta
    or Baked Potato
    Mixed salad with Oily dressing

    Or:
    2 Whole grain bread
    Canned Pilchards
    Mixed salad
    Piece of fruit

    Or:
    2 Wholegrain Bread
    ½ tin of Tuna or Salmon
    Mixed salad with oily dressing
    Walnuts and Piece of Fruit

    Dinner (6pm)

    Meat or Fish or Poultry
    Brown rice
    or Wholegrain Pasta
    or Baked Potato
    Mixed Veg with oily dressing
    Mixed Fruit & low fat ice cream
    Or Cereal bar


    Snacks (10.30am, 3pm, and 9pm)


    Jacket Potato
    Tuna or Salmon
    Coleslaw or Sweet corn
    Small salad

    Or:
    Large fresh salad with seeds
    with 2 eggs, or chicken, turkey, tuna or salmon.

    Or:
    Fruit salad with large yogurt
    Whole grain crackers
    Glass of milk

    Or:
    Cottage cheese with sliced fruit
    Mixed salad

    Or:
    Sliced low fat cheese sandwich
    Glass milk
    Fruit
    Last edited by Doug; 10-15-2007 at 10:54 AM.
    Doug

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    "You can't out-train a lousy diet"

  3. #3
    Just joined M&S RAMO's Avatar
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    Thumbs up

    keep hooking it up doug!!!

    i need more food recipes

    but im not body building, just tryin to get ripped and shave the stomach weight...

    haha

    Also i have notice that im starting to get hungry a lot as well..
    Last edited by RAMO; 03-12-2008 at 02:49 PM.

  4. #4
    M&S Elite Member donnnnay's Avatar
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    Default

    Quote Originally Posted by RAMO View Post
    i need more food recipes
    check out the "in the kitchen" part of the site... LOTS of good recipes in there!

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    Default

    If i were to replace:

    Morning Snack
    BROWN RICE CAKE, PLAIN, NO SALT 2 cakes
    ___
    PEANUT BUTTER, SMOOTH, NO SALT 2 tsp

    -with-

    Cottage cheese with sliced fruit
    Mixed salad

    In the meal plan would this plan be fine to follow everyday? Assuming I don't mind eating the same thing everyday.

    Also just curious what serving size do u recommend with the Cottage Cheese and what do you mean by Mixed salad? There are many different types of mixed salads, that is why I ask, Thanks

  6. #6
    Trusted Advisor Doug's Avatar
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    Default

    Thought I'd bump this one back up for people who are struggling to build a meal plan
    Doug

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    "You can't out-train a lousy diet"

  7. #7
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    Default

    Thanks Doug

  8. #8
    Trusted Advisor Doug's Avatar
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    I'm bumping this 1 day meal plan back up for the newer members, who can have a look at the example of a meal plan. The meal plan is 1500 calories and could easily by changed to any calorie level ....
    Doug

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    "You can't out-train a lousy diet"

  9. #9
    Coming Up The Ranks rocbodyangel's Avatar
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    Default

    nice post!
    I have been eating 6 meals a day for several years.
    I space it out every 3 hours.
    I keep my calories between 1400-2200 depending what my goal is

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    Would this meal plan work for a woman as well who is trying to tone up and build muscle?

  11. #11
    Regular Poster edyeded's Avatar
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    Default

    Hey, you've mentioned that there are 95g of protein, is that a sufficient amount? Also, isn't 1500 a little on the low side? Not, fussing over it..just want to see if this diet is good for a cutting workout without having to lose muscle?

    thanks
    "That pain you feel is the weakness leaving you're body"

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    I think its just a round figure and an example. I pressume the rest you could bump up with some sups, but i think what doug has here is great. All i need to do now, is figure it out for my diet

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    Interesting. I'm going to have to take a look into those recipes later in the future once I get more accustomed to this forum.

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    Hello,
    This is super duper plan. At least better than my diet...

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    Good diet plan! Thanks for sharing!

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    It sounds like a great plan! I say go for it!

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    Very helpfull,Thanks.

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    Thanks for pointing out the "in the kitchen" section. There are a lot of good and healthy recipes to choose from.

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    Hi Doug,

    I am new to the website as well just getting back into working out. I have an excellent workout partner that is very well experienced and has been training with me for 2 months now. My biggest problem is I am not seeing the results I know I would if my diet were different! According to the calorie intake calculator I am to obtain 2226 calories a day. I can assure you I am way under that. I am not a food person, so I never eat enough. I have tried to intake more foods by eating every couple hours but I still am not seeing the best results with my workouts. I am in a lean/building workout program now and want to challenge myself to a healthy diet to see maxium results. However, as most new gym rats there is a ton of information and it is overwhelming. Any tips on where to go?

  20. #20
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Rockfish5966 View Post
    Hi Doug,

    I am new to the website as well just getting back into working out. I have an excellent workout partner that is very well experienced and has been training with me for 2 months now. My biggest problem is I am not seeing the results I know I would if my diet were different! According to the calorie intake calculator I am to obtain 2226 calories a day. I can assure you I am way under that. I am not a food person, so I never eat enough. I have tried to intake more foods by eating every couple hours but I still am not seeing the best results with my workouts. I am in a lean/building workout program now and want to challenge myself to a healthy diet to see maxium results. However, as most new gym rats there is a ton of information and it is overwhelming. Any tips on where to go?
    How did you obtain the amount of 2226 calories ?
    Doug

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    "You can't out-train a lousy diet"

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    Hello Romo

    this Tips worked with me:
    Thе basic rule of thіѕ diet рlаn is tо аlwауѕ remember tо avoid аlсоhоl, fаѕt fооdѕ and саrbоnаtеd bеvеrаgеѕ durіng thе соurѕе of your 2 wееkѕ diet рlаn.
    Brеаkfаѕt – Nоw hеrе are twо dіffеrеnt types оf mеаlѕ whісh саn be switched оn аltеrnаtе dауѕ during thе соurѕе оf thе 2 wееkѕ. Fіrѕt breakfast mеаl уоu should соnѕumе should соnѕіѕt оf 2 расkеtѕ of oatmeals rеgаrdlеѕѕ thе flаvоur but рlаіn wоuld bе bеѕt tоgеthеr with a banana. Fоr the nеxt dау, thе оthеr brеаkfаѕt meal plan ѕhоuld consist оf 3 еgg whіtеѕ wіth 2 ріесе of whоlеmеаl (brоwn) bread аnd 2 pieces of bacon. Fоr the 2nd dіеt plan you саn include any sort of fruit ѕuсh as a реаr оr an apple as уоu dо nоt have tо juѕt ѕtісk tо banana. Thе 2 breakfast dіеt рlаn should bе ѕwіtсhеd wіthіn аltеrnаtе days аnd try not tо hаvе the ѕаmе breakfast dіеt рlаn оn back tо bасk dауѕ.

    Lunch – It mіght disappoint you to know it is actually very ѕіmіlаr tо brеаkfаѕt. Of course you саn mаkе thіngѕ mоrе іntеrеѕtіng bу сhаngіng a fеw things. Lеt’ѕ ѕау іf your brеаkfаѕt уоu has thе 2 расkеtѕ оf оаtmеаlѕ аnd banana thеn fоr lunсh you саn have the 3 egg whіtеѕ wіth bасоn and wholemeal brеаd or vісе-vеrѕа. It is a gооd іdеа or lunсh tо hаvе a salad with lоw fat dressing оf уоur choice. Trу to іnсludе ріесеѕ оf сhісkеn (breast mеаt) іntо уоur salad аѕ wеll. Durіng thе 2 wееkѕ соurѕе of thіѕ diet рlаn аlwауѕ rеmеmbеr tо kеер уоurѕеlf hуdrаtеd аѕ drіnk lots оf water around thе range оf 8-9 glаѕѕеѕ per dау. Wаtеr dоеѕ nоt оnlу kеер уоur body hуdrаtеd but аlѕо helps in сlеаnіng your whоlе body ѕуѕtеm. By еxсludіng аll thе unhealthy ѕwееt and саrbоnаtеd drіnkѕ and replacing thеm wіth рlаіn water, іt wіll hеlр уоu lose uр to 2 pounds in juѕt that аlоnе.

    Dіnnеr – You can include a dіffеrеnt tуре of ѕаlаd tо уоur lunсh оr іf уоu are ѕісk of salads, thеn соnѕumе a good sized grіllеd chicken together with whоlе wheat раѕtа оr vеgеtаblеѕ. Play аrоund wіth thеѕе орtіоnѕ and ѕwіtсh them about during аltеrnаtе dауѕ tо kеер іt іntеrеѕtіng аnd аvоіd gеttіng bored оf аnу particular food tаѕtе. Also for dіnnеr аlwауѕ drіnk water and nо other ѕwееtеnеd or саrbоnаtеd drіnkѕ.

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    Thanks for sharing for us.....

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    Thank you!

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    Thanks for sharing!

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    agreed with your post

 

 

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