Example Meal Plan (1 day)

[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.

[Doug]

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

[RAMO]

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..

[donnnnay]

Originally Posted by RAMO

i need more food recipes

check out the "in the kitchen" part of the site... LOTS of good recipes in there!

[Under]

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