Sample Diet Plans

Diet Plan 1

Meal 1

  • 2 whole eggs
  • 1 cup oat meal
  • Kefir protein shake (non – fat)
  • 1 or 2scoop whey protein powder
  • ½ cup blueberries (any fruit of your choice)
  • Non – fat Kefir milk

Meal 2

  • 1 low sugar non-fat greek yogurt
  • Almonds (24 – 32 count)

Meal 3 (Lunch)

  • 1 ½ or 2 chicken breasts
  • 2 boiled eggs
  • 1 cup quinoa (curry/dal/salad)
  • 1 cup cooked spinach

Meal 4 (Pre workout meal)

  • Beet root ginger juice
  • 1 orange (fruit of your own choice)
  • 3 or more kale leaves
  • 1 apple
  • Carrots
  • Beet root
  • Ginger

Meal 5 (Post Workout)

  • Kefir milk
  • 1 or 2 scoops of whey protein
  • Blueberries (choice of fruit)

Meal 6

  • 2 -4 slices Brown bread
  • Turkey slices
  • Cottage cheese
  • Lettuce
  • Tomato
  • Onions
  • Cucumber

Meal 7

  • One salmon fillet
  • 4 egg whites
  • Sprouts
  • Veggies (can be added with the egg whites)

Diet Plan 2

Meal 1

  • 6 egg whites
  • 1 cup cooked broken wheat or cream of wheat
  • 1 slice brown bread
  • 1 tblsp peanut butter

Meal 2

  • 2 scoops of whey protein
  • Skimmed or fat free milk
  • 1 banana
  • 1or 2 tblsp of flax seed powder

Meal 3 (Lunch)

  • 1 and a half or two chicken breasts
  • One slice whole grain bread
  • Tomatoes
  • Lettuce
  • Cucumber
  • Broccoli
  • Mushrooms cooked
  • Any dressing make sure it is low on fat and sodium

Meal 4

  • Smoothie
  • Almond milk
  • 1 banana
  • strawberries
  • 1 tbl sp peanut butter

Meal 5

  • Choice of fish (Tilapia, salmon, cod fish and so on) (one fillet)
  • 1 baked sweet potato
  • Choice of salad

Diet Plan 3

Meal 1

  • 2 egg whites
  • 2 slices brown bread
  • ½ cup roasted red peppers
  • 1 or 1 ½ or 2 chicken breasts
  • Basil leaves
  • Any choice of cheese (must be reduced fat)(prefer cottage cheese)

Meal 2 (Wheat wrap)

  • Any canned fish (canned solid white albacore tuna)
  • I low sugar fat free greek yogurt
  • Celery ½ cup chopped
  • Onion ½ cup chopped
  • Spring onion ½ cup chopped
  • Ground red pepper
  • 1 large lettuce leaf
  • 10 inch whole wheat wrap

Meal 3 (Lunch)

  • 3 egg whites
  • 2 whole eggs
  • 1 cup low sugar fat free greek yogurt
  • Salt
  • Pepper
  • Celery ½ cup chopped
  • Onion ½ cup chopped
  • 2-4 turkey slices
  • 1 large lettuce leaf
  • Ezekiel or sprouted bread
  • Tomatoes

Meal 4

  • 2- 4 turkey slices
  • Any choice of cheese (must be reduced fat)(prefer cottage cheese)
  • Tomatoes
  • Lettuce
  • 3tblsp hummus
  • P28 high protein bread

Meal 5

  • Choice of fish (Tilapia, salmon, cod fish and so on) (1 fillet)
  • Choice of veggies (roasted)
  • Choice of salad

Diet Plan 4

Meal 1

  • 10 egg whites
  • ½ or 1 cup oat meal
  • Mixed or choice of fruit juice

Meal 2

  • 1 or 1 ½ or 2 chicken breasts
  • 1 baked sweet potato

Meal 3

  • 2 scoops whey protien
  • 2 cups of brown rice
  • Choice of curry or side dish

Meal 4

  • 2- 4 turkey slices
  • Any choice of cheese (must be reduced fat)(prefer cottage cheese)
  • 2-3 cups of cooked pasta (black bean pasta or quinoa pasta is preferred)

Meal 5

  • Ground turkey or chicken 95% lean
  • Any choice of cheese (must be reduced fat)(prefer cottage cheese)
  • 2 slices of whole grain bread
  • Choice of fruit

Meal 6

  • 2 scoops of whey protein or casein protein