Berardi Meal

Metabolic Surge Meal Plans

All Meal Plans Created by Dr. John Berardi, PhD, CSCS - http://www.johnberardi.co m

Meal Plan Food Instructions and Supplement Instruction s

Low Carb Meal Plans - For Phase 1

Male

140 Pounds 170 Pounds 200 Pounds

Day 1 Day 1 Day 1

Day 2 Day 2 Day 2

Day 3 Day 3 Day 3

Day 4 Day 4 Day 4

Day 5 Day 5 Day 5

Female


Day 1 Day 1 Day 1

Day 2 Day 2 Day 2

Day 3 Day 3 Day 3

Day 4 Day 4 Day 4

Day 5 Day 5 Day 5

Low Fat, Higher-Carb Meal Plans - For Phase 3

Male


Day 1 Day 1 Day 1

Day 2 Day 2 Day 2

Day 3 Day 3 Day 3

Day 4 Day 4 Day 4

Day 5 Day 5 Day 5

Female


Day 1 Day 1 Day 1

Day 2 Day 2 Day 2

Day 3 Day 3 Day 3

Day 4 Day 4 Day 4

Day 5 Day 5 Day 5



Meal Plan Food Instructions

Produce Recommendations

List of Fruits and appropriate serving size

The phrase "portion of fruit" means that you may elect to eat any fruit you desire for that given meal on that given day. Below is a list I've compiled of the most common fruits and their acceptable serving sizes. If you would like to indulge in a fruit that is not on this list, you certainly may do so and in fact it's encouraged that you do so as it adds personal variety to your program. Please keep in mind though that there are appropriate serving sizes that you must stay within. If a fruit you've chosen is not on the list, the ideal thing would be for you to just estimate the serving size by locating a fruit on the list that most closely resembles the one you've chosen and use its provided portion size.

1 medium apple 1 cup (152g) diced watermelon 1 Nectarine

1 orange 1 cup (170g) diced honey Dew 15 Cherries

1 tangerine / mandarin 1 cup (156g) diced cantaloupe 3/4 cup Blueberries

1 medium pear 2 plums 3 Dates

2 large peaches 1 cup (155g) pineapple 1 large Figs

1 large banana 15 grapes 1 pomegranate

15 strawberries 1/8 cup Raisins 2 lemons

1 cup raspberries 1 large kiwi 3 limes

1 large grapefruit 1/3 cup coconut 1 Mango

1 small papaya (4.5" long)

List of Vegetables and appropriate serving size

Listed below are examples of vegetables and their appropriate portion sizes. By no means is this list inclusive as you may incorporate vegetables that are not listed below. The intended purpose of the list is to provide examples of vegetables that you're to incorporate into your prescribed nutritional regimen.

If, for example, one of your meals specifies "4 cups of spinach" and "fresh veggies x 3," you can mix up a big salad using the spinach as the base and any 3 of the below vegetables as additional components to the salad. This particular meal may also call for either a serving of fruit or possibly some form of nut, either of which (or potentially both of which) can be added to the salad as well. Additionally, if flax or olive oil are included in this meal you may elect to use the oil as a

dressing with or without your favorite vinegar (i.e. white wine, balsamic, apple cider, etc.).

Another time you may see "veggies" appear is in meals that call for "veggies (fresh or frozen) x 3." What this means is that you may either use one or all of that meal's allocated veggies in the cooking of the meal (so chicken and pepper skewers for example) or you may elect to steam up a frozen veggie mix. Keep in mind that it's not that important for you to stay rigid to the exact number of veggies in the meal. For instance, your mixed bag of frozen vegetables may be broccoli, cauliflower, carrots and peas or beans. This is perfectly acceptable even if the meal calls for only 3 types of veggies. The important thing is that you get in at least the amount of veggies prescribed with as much variety as possible.

Finally you may see a fresh veggie added with a bit of spinach to an egg meal. The idea here is that you use can the spinach and veggie(s) in the preparation of your eggs - so in an omelet for instance. Now, of course, all of the above are just suggestions. The important thing again is that you consume the veggies in the most convenient, enjoyable way for your own lifestyle and likes and dislikes. The above suggestions are simply preparation methods that I've found to be of use to individuals who are not yet comfortable with coming up with their own ways of preparing meals with the ingredients we mandate.

½ cups green pepper 1 cup broccoli 1 cup radish

½ cups red pepper 1 cup cauliflower 1 cup celery

½ cups onion 1 cup cucumber 1 cup bamboo shoot slices

½ cups mushroom 1 cup zucchini 1 cup mung beans

½ cups green peas 1 cup beets 10 olives

10 baby carrots 10 snap green beans 10 medium asparagus spears

Lean Meat Recommendations

On the following pages, lists of lean meats have been provided to give you an idea of how much variety there is when I prescribe the term "lean meat" (beef through shellfish). I've gone to great lengths to create an inclusive list that contains different meats that have approximately the same macronutrient breakdowns.

Another point of note is that each of the following meats should be rationed out to the serving size provided in your diet. For instance if your diet calls for 6oz of lean meat you're to consume for example 6oz of top round steak or 6oz of calamari or 6oz of veal shank, etc. In addition, please keep in mind that the serving sizes provided in your diet are in terms of raw meat, with bone and fat removed (so the lean portion of the meats you select should equate to the serving size in your diet; please cut away any fat from the meats that you can).

List of Beef cuts List of Veal cuts List of Pork cuts(discard fat and bone) (discard fat and bone) (discard fat and bone)

95% Lean Ground Beef Veal Loin Sirloin Chops

Roast Beef (cooked wt) Veal Shoulder (arm and blade) Tenderloin

Steak - Top Round Veal Sirloin Top loin Chops

Steak - Top Sirloin Veal Shank Ham

Roast - Round Tip (shish kabob cut)

Cured and Dried Beef

List of Poultry cuts - (discard fat and bone)

Chicken Turkey Other Poultry

Breast Breast Pheasant Meat

Dark Meat Dark Meat Goose Meat

Thigh(s) Ground Duck Meat

Drumstick Thigh

Sausage

List of Lamb cuts List of Emu cuts List of Ostrich cuts(discard fat and bone) (discard fat and bone) (discard fat and bone)

Sirloin chops Ground Ground

Leg (shank and sirloin) Full Rump Strip (inside and outside)

Fillet Tenderloin

Inside Drum Leg (inside and outside)

Outside Drum

List of Other Game Meats - (discard fat and bone)

Goat Meat Rabbit Meat Venison Meat

Buffalo Meat

List of Finfish - (discard fat and bone)

AnchovyHaddock Salmon (Atlantic - wild)

Cod (Atlantic and Pacific) Halibut (Atlantic and Pacific) Salmon (Chinook)

Dolphin Fish Mackerel (Atlantic) Salmon (Chum)

Eel Mackerel (King) Salmon (Coho - wild)

Flounder Mackerel (Pacific and Jack) Salmon (Sockeye)

Grouper Perch Trout

Smelt Pike (Northern) Tuna (Bluefin)

Sole Pike (Walleye)

Sturgeon Swordfish

List of Shellfish - (discard fat and bone)

Calamari / Squid Clam Crab (Alaska King)

Crab (Blue) Crab (Dungeness) Crab (Queen)

Lobster (Northern) Lobster (Spiny) Mussel (Blue)

Octopus Oyster (Eastern - wild) Oyster (Pacific)

Scallop Shrimp Snail

A note about Cottage Cheese:

When the program calls for cottage cheese, use Low Fat - Lactose-Reduced cottage cheese.

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Supplementation with these Meal Plans

Why Use Supplements?

The media has done its best to condition us to believe that dietary supplements are synonymous with "health fraud." Sometimes, unfortunately, they're right. But, in certain situations, supplements can help you improve your diet quickly and easily. Here are some reasons to consider supplementation:

Convenience:

In all my years of working with thousands of clients, only a very, very small percentage of them will ingest 5-6 whole food meals a day; despite their best of intentions. Simply put, cooking and cleaning after that number of meals is too time consuming for most people - unless they work from home. Therefore by prescribing a food-only plan, I'm writing a prescription for sub-optimal health, nutrient deficiency, and a much slower rate of improvement.

It's for this reason that I include some basic supplements in every nutrition plan - these supplements are designed to act as meal replacements of sorts. However, don't be confused with this terminology - in most cases these "meal replacements" are even more nutrient dense than the whole food meals you'd be eating instead. The Super Shakes included in this eating plan far surpass most "meal replacement" drinks on the market today.

Now, some object to the idea of meal replacements, claiming that some of the things contained therein (including protein powder, greens powders, and fish oil) are extracts from whole foods and, if you eat enough whole food, you won't need them. But the important question to ask is this - how much whole food would it take?

If you're eating 2 servings of fish each and every day, 6 servings of fruits and veggies each and every day, and complete protein with every meal, 6 times a day, you're probably covered and won't need the Super Shakes. If not, then you'll need some supplemental help - especially on those busy days where you can't stop for a cooking break.

Nutrients:

After years of researching the topic, I've realized that with calorie restricted plans (i.e. plans designed to make people lean - such as the Metabolic Surge plan), there's virtually no way to get all of the micronutrients (vitamins, minerals, photochemical, etc.) needed for optimal health without using certain supplements. You see, when using a whole food approach to nutrition, your intake of essential vitamins and minerals is directly related to how many calories you're eating. Therefore when dieting, you're going to be getting fewer and fewer of these nutrients. So even if using completely organic food, some micronutrients, essential fats, etc. need to be supplemented.

However, rather than going with individual vitamins and minerals and pills, the inclusion of 2 simple things - the supershakes and fish oil supplements included in the Metabolic Surge plan - can provide a ton of micronutrients for a relatively low calorie load. This solves this relatively major problem - how to get lots of nutrients without lots of calories. This is an issue that most non-nutritionists don't even know about!

So, in the end, it's very difficult to design a nutritional program that will produce great fat loss and health improvement results without using a few important supplemental products like greens products (these usually provide the equivalent of 3-6 servings of veggies per serving of powder), protein powder (a small scoop is equivalent to a chicken breast in terms of protein content), and fish oil (even if you're a sea lion, you'd barely get enough of the good fats that you'd get from a handful of fish oil capsules). With these supplements in your plan (and really, for most people, other supplements are rarely necessary unless there's a specific health concern or specific athletic performance goal), watch as healthy eating becomes easy.

Your Supplement Choices:

Milk Protein Blends

While whey protein may be cheaper, the scientific literature strongly supports the use of milk protein blends over single protein types (whey alone, casein alone, egg alone, etc.) if this protein is used as a meal replacement or during a meal. Here's why.Milk protein is made up of both casein (80%) and whey (20%). Casein is slowly digested and absorbed while whey is quickly digested and absorbed. Proteins that are slowly digested are optimal for consuming with meals or as meal replacements since they enter the blood stream slowly and powerfully suppress protein breakdown. This may promote a better protein status over time.

Proteins that enter the blood stream more quickly are optimal to promote rapid increases in blood amino acid concentrations and acute increases in protein synthesis. Since the whey and casein fractions of the products are absorbed independently, these products suppress protein breakdown and stimulate protein synthesis. And this means more muscle growth when overfeeding and more muscle preservation when dieting.

My overall favorite milk protein blend is Biotest Low Carb Grow. This product contains a very high quality milk protein blend and tastes great.

Greens Products

The reality is that probably 99% of us don't get enough veggies in our diets. I shouldn't have to repeat that this is a huge problem, but I do, both to readers and clients. So unless you're getting 6 servings of fruits and veggies per day (often, more is even better - my elite athletes get around 10), greens products should make up the difference.

My favorite greens product is Greens+, a blend of antioxidants, enzymes, phytonutrients, vitamins and minerals. Research at the University of Toronto has demonstrated improvements in antioxidant status, acid-base balance, bone health, and overall measures of well-being.

Fish Oil

Essential Fatty Acids are so-named because it's essential to get some in your diet. Without them, health and body composition will suffer. Unfortunately the typical North American diet is low in Linoleic Acid (an omega 6 fat) and in Alpha Linolenic Acid (an omega 3 fat); therefore we typically have to seek additional supplementation. Furthermore, even if the EFA content of the diet seems acceptable, the all-important ratio of omega 3 fats to omega 6 fats is often askew, with far too much omega 6 and far too few omega 3s. While the omega 3 fat Alpha Linolenic Acid is important in the diet, the downstream metabolic products of ALA (DHA and EPA) are powerful fats responsible for things like: increased metabolic

rate, improved fat burning, increased carbohydrate storage in muscle, better glucose and insulin tolerance, reduced blood lipids, reduced risk of platelet aggregation, cardiovascular disease, cancer, and diabetes.

To get your DHA and EPA, you've gotta go with fish oil. There are lots of fish oils on the market to choose from and manufacturers make it confusing to decide which is best. However, if you're looking for a low cost fish oil, Costco and Sam's Club both offer very affordable fish oil supplements.

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Metabolic Surge - Rapid Fat Loss - Meal Planshttp://www.fitness-ebooks.com

Low Carb - 140 lb Male - Day 1

Item CaloriesProtei

n % Carbs % Fat %

Meal 1250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13%20.63 49%

Meal 24oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 368.8 28.80 31% 4.00 4%21.40 52%

Meal 34oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 323.8 28.80 36% 4.00 5%21.40 59%

Meal 44oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6%30.64 65%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%Grand Total 1612.8 151.1 37% 29.0 7% 94.2 53%

Meal Plans by Dr. John M Berardi, PhD, CSCS - http://www.johnberardi.com



ItemCalories Protein % Carbs % Fat %

Meal 1

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 360.4 30.96 34% 5.95 7% 23.64 59%

Meal 2

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%

Meal 3

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%

Meal 4

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%

Meal 5

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%Grand Total 1704.0 155.4 36% 32.9 8% 105.7 56%


Low Carb

Item Calories Protein Carbs FatMeal 1

1 cup egg whites 108.0 25.00 2.00 0.002 large omega 3 eggs 140.9 12.08 0.78 9.941 cup spinach 8.9 1.00 1.00 0.101 serving greens+ 0.0 0.0 0.0 0.0Total 257.8 38.08 3.78 10.04

Meal 2 (shake)1 scoop milk protein blend 106.0 20.0 2.0 2.01 serving greens+ 0.0 0.0 0.0 0.01/2oz Almonds (dry roasted) 90.89 3.13 2.74 7.491 tbsp flax seeds 50.5 2.3 1.1 4.1Total 247.4 25.5 5.8 13.6

Meal 34oz (113.4 g) lean meat 153.2 24.80 0.00 6.004 cups of spinach 35.6 4.00 4.00 0.401/2oz (approx 15g) walnuts 99.6 2.16 1.95 9.241 tbsp olive oil 135.0 0.0 0.0 15.02 tbsp vinegar 0.0 0.00 0.00 0.00Total 423.4 30.96 5.95 30.64

Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 2.0 2.01 serving greens+ 0.0 0.0 0.0 0.01/2oz Almonds (dry roasted) 90.89 3.13 2.74 7.491 tbsp flax seeds 50.5 2.3 1.1 4.15g salmon / fish oil 45.0 0.00 0.00 5.00Total 292.4 25.5 5.8 13.6

Meal 54oz (113.4 g) lean meat 153.2 24.80 0.00 6.004 cups of spinach 35.6 4.00 4.00 0.401/2oz (approx 15g) walnuts 99.6 2.16 1.95 9.241 tbsp olive oil 135.0 0.0 0.0 15.02 tbsp vinegar 0.0 0.00 0.00 0.005g salmon / fish oil 45.0 0.00 0.00 5.00Total 468.4 30.96 5.95 30.64Grand Total 1689.3 150.9 27.4 98.5

Metabolic Surge - Rapid Fat Loss - Meal Plans


ItemCalorie

sProtei

n % Carbs % Fat %

Meal 11 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 large omega 3 eggs 70.5 6.04 34% 0.39 2% 4.97 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 187.4 32.04 68% 3.39 7% 5.07 24%

Meal 24oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%

Meal 3250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%

Meal 44oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5% 30.64 59%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 large omega 3 egg 70.5 6.04 34% 0.39 2% 4.97 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 187.4 32.04 68% 3.39 7% 5.07 24%Grand Total 1646.4 162.5 39% 30.7 7% 92.1 50%



ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 247.4 25.5 41% 5.8 9% 13.6 49%

Meal 24oz (113.4 g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%







Item CaloriesProtei

n % Carbs % Fat %

Meal 1

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 485.956.5

2 47% 14.04 12% 22.63 42%Meal 2

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 468.430.9

6 26% 5.95 5% 30.64 59%Meal 3

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 468.430.9

6 26% 5.95 5% 30.64 59%Meal 4

4oz (113.4 g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 468.430.9

6 26% 5.95 5% 30.64 59%Meal 5

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1oz (30g or 1/4 cup shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%

Total 188.232.8

8 70% 3.79 8% 4.61 22%

Grand Total 2079.3182.

3 35% 35.7 7% 119.2 52%




ItemCaloriesProt

ein % Carbs % Fat %

Meal 14oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5%30.64 59%

Meal 2250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47% 14.04 12%22.63 42%

Meal 31 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 188.2 32.88 70% 3.79 8% 4.61 22%

Meal 44oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5%30.64 59%

Meal 54oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5%30.64 59%Grand Total 2079.3 182.3 35% 35.7 7%119.2 52%




Item CaloriesProtein % Carbs % Fat %

Meal 1

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%

Meal 2 (shake)

2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 353.4 45.5 51% 7.8 9% 15.6 40%

Meal 3

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 500.0 43.36 35% 5.95 5% 33.64 61%

Meal 4 (shake)

2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 398.4 45.5 46% 7.8 8% 15.6 35%

Meal 5

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 545.0 43.36 32% 5.95 4% 33.64 56%Grand Total 2054.5 215.7 42% 31.4 6% 108.5 48%



ItemCalorie

sProtei

n % Carbs % Fat %

Meal 11 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%

Meal 26oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 500.0 43.36 35% 5.95 5% 33.64 61%

Meal 3250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47% 14.04 12% 22.63 42%

Meal 46oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 545.0 43.36 32% 5.95 4% 33.64 56%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%Grand Total 2046.5 219.4 43% 33.5 7% 110.0 48%




ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)


Meal 26oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 500.0 43.36 35% 5.95 5% 33.64 61%



Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%Grand Total 2081.1 206.8 40% 35.6 7% 113.5 49%




ItemCaloriesProt

ein

Carbs % Fat %

Meal 1250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 485.9 56.52 47%14.0

4 12% 22.63 42%Meal 2

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 545.0 43.36 32% 5.95 4% 33.64 56%



Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%Grand Total 2450.0 231.6 38% 36.5 6% 138.1 51%



ItemCalorie

sProtei

nCarb

s % Fat %

Meal 1

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 545.043.3

6 32% 5.95 4% 33.64 56%Meal 2


Total 485.956.5

2 47%14.04 12% 22.63 42%Meal 3

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%

Total 329.144.9

6 55% 4.57 6% 14.55 40%Meal 4

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 545.043.3

6 32% 5.95 4% 33.64 56%Meal 5

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%

4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 545.043.3

6 32% 5.95 4% 33.64 56%


6 38% 36.5 6% 138.1 51%




ItemCalorie

sProtei

n Carbs % Fat %

Meal 11 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%

Meal 2 (shake)

2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 353.4 45.5 51% 7.8 9% 15.6 40%

Meal 36oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) pumpkin seeds 82.5 3.48 17% 2.52 12% 6.50 71%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 627.5 46.84 30% 8.47 5% 40.14 58%

Meal 4 (shake)



Grand Total 2335.8 229.6 39% 37.2 6% 126.0 49%




ItemCaloriesProt

ein

Carbs % Fat %

Meal 1

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%

Total 329.144.9

6 55% 4.57 6% 14.55 40%Meal 2

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) pumpkin seeds 82.5 3.48 17% 2.52 12% 6.50 71%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 627.546.8

4 30% 8.47 5% 40.14 58%Meal 3


Total 485.956.5

2 47%14.04 12% 22.63 42%Meal 4

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) pumpkin seeds 82.5 3.48 17% 2.52 12% 6.50 71%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%

Total 627.546.8

4 30% 8.47 5% 40.14 58%Meal 5

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%

1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%

Total 329.144.9

6 55% 4.57 6% 14.55 40%


1 40% 40.1 7% 132.0 50%




ItemCaloriesProt

ein Carbs % Fat %

Meal 1 (shake)



Meal 3250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47%14.04 12% 22.63 42%


Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%Grand Total 2468.4 240.6 39% 43.4 7% 133.0 49%


Low Carb - 120 lb Female - Day 1


Meal 1250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 311.4 34.18 44% 10.94 14% 14.55 42%

Meal 23oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 236.0 22.60 38% 4.00 7% 11.40 43%

Meal 33oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 209.0 22.60 43% 4.00 8% 11.40 49%

Meal 43oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 12.64 37%





ItemCalorie

sProtein % Carbs % Fat %

Meal 1

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 209.0 22.60 43% 4.00 8% 11.40 49%

Meal 2

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 311.4 34.18 44% 10.94 14% 14.55 42%

Meal 3


Meal 4

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 236.6 24.76 42% 5.95 10% 12.64 48%

Meal 5

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%Grand Total 1182.5 132.3 45% 29.8 10% 59.3 45%




Item Calories Protein % Carbs % Fat %

Meal 11 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%

Meal 2 (shake)


Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 304.1 24.76 33% 5.95 8% 20.14 60%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 223.9 23.1 41% 4.7 8% 9.5 38%

Meal 5

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%Total 304.1 24.76 33% 5.95 8% 12.64 37%Grand Total 1196.4 124.1 41% 25.5 9% 55.9 42%




ItemCalorie




Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 265.0 20.97 32% 7.94 12% 16.60 56%

Meal 43oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 331.1 24.76 30% 5.95 7% 20.14 55%





ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%Total 196.9 23.1 47% 4.7 10% 9.5 43%


Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 214.6 18.63 35% 6.84 13% 12.52 53%

Meal 43oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 331.1 24.76 30% 5.95 7% 20.14 55%




Item Calories Protein Carbs FatMeal 1

(1 cup) low fat cottage cheese 193.5 31.05 8.20 4.061/2oz Almonds (dry roasted) 90.89 3.13 2.74 7.495g salmon / fish oil 45.0 0.00 0.00 5.00Total 329.4 34.18 10.94 16.55

Meal 23oz (85.1 g) extra lean meat 101.4 18.60 0.00 3.004 cups of spinach 35.6 4.00 4.00 0.401 tbsp olive oil 135.0 0.0 0.0 15.02 tbsp vinegar 0.0 0.00 0.00 0.005g salmon / fish oil 45.0 0.00 0.00 5.00Total 317.0 22.60 4.00 18.40

Meal 3

3oz (85.1 g) extra lean meat 101.4 18.60 0.00 3.004 cups of spinach 35.6 4.00 4.00 0.401 tbsp olive oil 135.0 0.0 0.0 15.02 tbsp vinegar 0.0 0.00 0.00 0.00Total 272.0 22.60 4.00 18.40

Meal 43oz (85.1 g) extra lean meat 101.4 18.60 0.00 3.004 cups of spinach 35.6 4.00 4.00 0.401/2oz (approx 15g) walnuts 99.6 2.16 1.95 9.241 tbsp olive oil 135.0 0.0 0.0 15.02 tbsp vinegar 0.0 0.00 0.00 0.00Total 371.6 24.76 5.95 27.64

Meal 51 cup egg whites 108.0 25.00 2.00 0.001 cup spinach 8.9 1.00 1.00 0.101 serving greens+ 0.0 0.0 0.0 0.0Total 116.9 26.00 3.00 0.10Grand Total 1406.9 130.1 27.9 81.1




Meal 1

3oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%

Meal 2

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 329.4 34.18 42% 10.94 13% 16.55 45%

Meal 3


Meal 4

3oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%

Meal 5

3oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%Grand Total 1372.1 134.5 39% 31.8 9% 78.6 52%




Item Calories Protein % Carbs % Fat %

Meal 1


Meal 2 (shake)


Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 371.6 24.76 27% 5.95 6% 27.64 67%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 223.9 23.1 41% 4.7 8% 9.5 38%

Meal 5

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%Grand Total 1376.4 124.1 36% 25.5 7% 78.4 51%




ItemCalorie

sProtei

n % Carbs % Fat %


Meal 23oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 371.6 24.76 27% 5.95 6% 27.64 67%


Meal 43oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%





ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)


Meal 23oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 371.6 24.76 27% 5.95 6% 27.64 67%

Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 232.6 18.63 32% 6.84 12% 14.52 56%

Meal 43oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%







Meal 24oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 368.8 28.80 31% 4.00 4% 21.40 52%

Meal 34oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 323.8 28.80 36% 4.00 5% 21.40 59%






ItemCalories

Protein % Carbs % Fat %

Meal 1

4oz (113.4 g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 360.4 30.96 34% 5.95 7% 23.64 59%

Meal 2250ml (1 cup) l ow fat cot. cheese1 93.5 31.05 64% 8.20 17% 4.06 19%1/2oz Al monds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38%12.04 13% 20.63 49%



Meal 54oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%Grand Total 1704.0 155.4 36% 32.9 8% 105.7 56%




ItemCalorie

sProtei

n % Carbs % Fat %Meal 1


Meal 2 (shake)


Meal 3

4oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 292.4 25.5 35% 5.8 8% 13.6 42%

Meal 5

4oz (113.4 g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5% 30.64 59%Grand Total 1689.3 150.9 36% 27.4 6% 98.5 52%



ItemCalorie

sProtei

n % Carbs % Fat %Meal 1









ItemCalorie

sProtei

n % Carbs % Fat %Meal 1 (shake)


Meal 24oz (113.4 g) l ean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6%30.64 65%

Meal 3250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13%20.63 49%

Meal 44oz (113.4 g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5%30.64 59%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 large omega 3 egg 70.5 6.04 34% 0.39 2% 4.97 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 187.4 32.04 68% 3.39 7% 5.07 24%Grand Total 1706.4 156.0 37% 33.2 8%100.6 53%



High Carb - 140 lb Male - Day 1

ItemCalorie

sProtein % Carbs % Fat %Meal 1

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%

Meal 2 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 367.2 32.3 35% 49.5 54% 4.4 11%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 310.9 37.13 48% 28.50 37% 5.38 16%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 262.2 28.0 43% 31.4 48% 2.7 9%

Meal 54oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%Grand Total 1669.9 162.1 39% 199.5 48% 24.8 13%




ItemCalorie


Meal 11 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%

Meal 2 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 262.2 28.0 43% 31.4 48% 2.7 9%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%

Meal 41 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%

Meal 54oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pi nk l enti l s (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 430.9 38.13 35% 48.50 45% 9.38 20%Grand Total 1662.6 159.8 38% 203.0 49% 23.5 13%




ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 367.2 32.3 35% 49.5 54% 4.4 11%

Meal 2

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 3

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 324.8 31.80 39% 35.00 43% 6.40 18%

Meal 4

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%

Meal 5

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%Grand Total 1696.1 157.5 37% 204.7 48% 27.5 15%




ItemCalorie




Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%

Meal 54oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 351.8 31.80 36% 35.00 40% 6.40 16%Grand Total 1630.1 156.5 38% 184.7 45% 26.5 15%




ItemCalorie



Meal 24oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%

Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 262.2 28.0 43% 31.4 48% 2.7 9%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%Grand Total 1682.4 153.9 37% 213.5 51% 23.6 13%




ItemCalorie

sProtei

n % Carbs % Fat %


Meal 2 (shake)


Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 421.4 39.63 38% 52.50 50% 5.88 13%

Meal 4 (shake)


Meal 54oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 448.4 39.63 35% 52.50 47% 8.88 18%Grand Total 1976.1 177.3 36% 255.1 52% 27.4 12%




ItemCalories

Protein % Carbs % Fat %

Meal 1


Meal 2 (shake)


Meal 3

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 514.4 40.63 32% 72.50 56% 6.88 12%

Meal 4

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%

Meal 5

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 541.4 40.63 30% 72.50 54% 9.88 16%Grand Total 2061.8 175.9 34% 278.6 54% 27.1 12%



ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)


Meal 24oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 514.4 40.63 32% 72.50 56% 6.88 12%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 351.8 31.80 36% 35.00 40% 6.40 16%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 481.0 36.17 30% 61.26 51%10.14 19%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%Grand Total 2086.3 174.3 33% 269.4 52% 31.6 14%




ItemCaloriesProt

ein % Carbs % Fat %

Meal 1 (shake)



Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 514.4 40.63 32% 72.50 56% 6.88 12%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 481.0 36.17 30% 61.26 51%10.14 19%





ItemCalorie



Meal 24oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 514.4 40.63 32% 72.50 56% 6.88 12%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 541.4 40.63 30% 72.50 54% 9.88 16%

Meal 4 (shake)






ItemCalorie

sProtei

n % Carbs % Fat %


Meal 2 (shake)

2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 473.2 52.3 44% 51.5 44% 6.4 12%

Meal 36oz (113.4 g) extra l ean meat 193.8 37.20 77% 0.00 0% 5.00 23%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 480.0 52.03 43% 52.50 44% 6.88 13%

Meal 4 (shake)


Meal 56oz (113.4 g) extra l ean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 507.0 52.03 41% 52.50 41% 9.88 18%Grand Total 2305.3 242.1 42% 259.1 45% 33.4 13%




ItemCalorie


Meal 1


Meal 2 (shake)


Meal 3

6oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 573.0 53.03 37% 72.50 51% 7.88 12%

Meal 4


Meal 5

6oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 600.0 53.03 35% 72.50 48%10.88 16%

Grand Total 2390.0 225.0 38% 298.7 50% 32.8 12%




ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)


Meal 26oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 573.0 53.03 37% 72.50 51% 7.88 12%

Meal 36oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 410.4 44.20 43% 35.00 34% 7.40 16%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%

Total 587.0 56.17 38% 63.26 43%12.1

4 19%Meal 5

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%Grand Total 2415.5 239.1 40% 273.4 45% 37.6 14%



ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)



Meal 36oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%

Total 600.0 53.03 35% 72.50 48%10.8

8 16%Meal 4

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%

Total 587.0 56.17 38% 63.26 43%12.1

4 19%Meal 5

6oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 410.4 44.20 43% 35.00 34% 7.40 16%Grand Total 2442.5 239.1 39% 273.4 45% 40.6 15%



ItemCalorie

sProtei

n % Carbs % Fat %


Meal 26oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 573.0 53.03 37% 72.50 51% 7.88 12%

Meal 36oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 600.0 53.03 35% 72.50 48% 10.88 16%

Meal 4 (shake)





High Carb - 120 lb Female - Day 1

ItemCalorie



Meal 2 (shake)

1/2 scoop milk protein blend 53.0 10.0 75% 1.0 8% 1.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 246.5 15.3 25% 39.1 63% 3.2 12%

Meal 33oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 cup red/pink lentil l s (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 277.1 30.93 45% 28.50 41% 4.38 14%

Meal 4 (shake)

1/2 scoop milk protein blend 53.0 10.0 75% 1.0 8% 1.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 141.5 11.0 31% 21.0 59% 1.5 10%

Meal 53oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 sweet potato 55.3 1.25 9% 12.00 87% 0.25 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 268.7 23.85 36% 27.00 40% 7.25 24%Grand Total 1200.7 110.1 37% 148.6 50% 18.4 14%




ItemCalories Protein % Carbs % Fat %Meal 1


Meal 2 (shake)1/2 scoop milk protein blend 53.0 10.0 75% 1.0 8% 1.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 141.5 11.0 31% 21.0 59% 1.5 10%

Meal 33oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 186.4 22.60 48% 15.00 32% 4.00 19%


Meal 53oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 306.4 23.60 31% 35.00 46% 8.00 23%Grand Total 1168.1 115.2 39% 137.0 47% 17.7 14%






Meal 2

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 279.4 23.60 34% 35.00 50% 5.00 16%

Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 291.0 25.60 35% 35.00 48% 5.40 17%

Meal 4

125ml (1/2 cup) lowfat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 216.7 16.50 30% 24.10 44% 6.03 25%

Meal 5





ItemCalorie

sProtein % Carbs % Fat %Meal 1 (shake)

1/2 scoop milk protein blend 53.0 10.0 75% 1.0 8% 1.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 141.5 11.0 31% 21.0 59% 1.5 10%

Meal 2


Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 sweet potato 55.3 1.25 9% 12.00 87% 0.25 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 241.7 23.85 39% 27.00 45% 4.25 16%

Meal 4

125ml (1/2 cup) low fat, cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 216.7 16.50 30% 24.10 44% 6.03 25%

Meal 5

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 291.0 25.60 35% 35.00 48% 5.40 17%Grand Total 1157.7 106.0 37% 140.1 48% 19.3 15%




ItemCalorie



Meal 23oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 279.4 23.60 34% 35.00 50% 5.00 16%

Meal 33oz (85.1 g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 213.4 22.60 42% 15.00 28% 7.00 30%







Meal 1


Meal 2 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 299.5 25.3 34% 40.1 54% 4.2 13%

Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 277.1 30.93 45% 28.50 41% 4.38 14%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 194.5 21.0 43% 22.0 45% 2.5 12%

Meal 5

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 sweet potato 55.3 1.25 9% 12.00 87% 0.25 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 268.7 23.85 36% 27.00 40% 7.25 24%Grand Total 1411.7 134.4 38% 168.7 48% 22.1 14%




ItemCalorie



Meal 2 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 194.5 21.0 43% 22.0 45% 2.5 12%

Meal 33oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 186.4 22.60 48% 15.00 32% 4.00 19%


Meal 53oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 306.4 23.60 31% 35.00 46% 8.00 23%Grand Total 1326.1 129.5 39% 156.1 47% 20.4 14%




ItemCalorie


Meal 1 (shake)


Meal 23oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 279.4 23.60 34% 35.00 50% 5.00 16%

Meal 33oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 291.0 25.60 35% 35.00 48% 5.40 17%

Meal 4125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 216.7 16.50 30% 24.10 44% 6.03 25%





ItemCalorie


Meal 1 (shake)



Meal 33oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 sweet potato 55.3 1.25 9% 12.00 87% 0.25 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 241.7 23.85 39% 27.00 45% 4.25 16%

Meal 4125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 216.7 16.50 30% 24.10 44% 6.03 25%

Meal 53oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 291.0 25.60 35% 35.00 48% 5.40 17%Grand Total 1315.7 120.3 37% 159.2 48% 22.0 15%




ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1


Meal 2

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 279.4 23.60 34% 35.00 50% 5.00 16%

Meal 3

3oz (85.1 g) extra l ean meat 101.4 18.60 73% 0.00 0% 3.00 27%1/2 sweet potato 55.3 1.25 9% 12.00 87% 0.25 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 268.7 23.85 36% 27.00 40% 7.25 24%

Meal 4 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%Total 194.5 21.0 43% 22.0 45% 2.5 12%

Meal 5






Meal 1


Meal 2 (shake)


Meal 3

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 310.9 37.13 48% 28.50 37% 5.38 16%

Meal 4 (shake)


Meal 5

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%Grand Total 1669.9 162.1 39% 199.5 48% 24.8 13%




ItemCalorie

sProtei

n % Carbs % Fat %


Meal 2 (shake)


Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%


Meal 54oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 430.9 38.13 35% 48.50 45% 9.38 20%Grand Total 1662.6 159.8 38% 203.0 49% 23.5 13%




ItemCalorie



Meal 2

4oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 3

4oz (113.4g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 324.8 31.80 39% 35.00 43% 6.40 18%

Meal 4

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%

Meal 5





ItemCalorie

sProtei

n % Carbs % Fat %

Meal 1 (shake)



Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%





ItemCalorie

sProtei

n % Carbs % Fat %


Meal 24oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 34oz (113.4 g) extra l ean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%

Meal 4 (shake)




Berardi Meal

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