[Doug]

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.