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This meal plan, devised by trainer Sion Colenso, cuts your daily calorie intake to around 1,800 calories

to help you remove all the excess flab from your frame, while giving you all the nutrition and energy you need to train hard.

Monday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 200ml apple juice. Snack: 120g low-fat yoghurt with blueberries and honey. Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread. Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil. 70g brown rice. Snack: 250ml skimmed milk. Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Snack: 120g low-fat yoghurt, blueberries and honey. Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk. Snack: Mixed nuts, raisins and cranberries. Dinner: 100g chicken, bacon and avocado salad. Snack: 1 apple with 2tbsp natural peanut butter. Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat

Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Snack: 90g mackerel on 1 slice of wholemeal toast. Lunch: 1 apple. Chicken salad sandwich on wholemeal bread. Snack: 1 banana. Dinner: 120g fillet steak with spinach and 2 grilled tomatoes. Snack: 100g low-fat cottage cheese and pineapple. Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat

Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey. Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g

blackberries and water. 30g brazil nuts. Snack: 100g low-fat cottage cheese and pineapple. Dinner: Tuna nioise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes. Snack: 250ml skimmed milk. Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat

Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. Snack: 10 radishes with balsamic vinaigrette. Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt. Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water. Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice. Snack: 100g cottage cheese and grapes. Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat

Saturday
Breakfast: 2-egg omelette with cheese. Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water. Lunch: 90g sardines on 1 slice of wholemeal toast. Snack: 150g raw carrots and hummus. Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice. Snack: 200ml skimmed milk. Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat

Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit. Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana. Lunch: Tuna sandwich on wholemeal bread. 1 pear. Snack: Mixed nuts and fruit bar. Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato. Snack: 1 apple with 2tbsp natural peanut butter. Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat

..................................... Farhan Akhtar Diet Chart

6 to 7 small meals a day

White meat like chicken, turkey, fish, green veggies like broccoli, asparagus, mushrooms.

Make sure all your meals should include carbs, vegetable and a protein.

Watermelon, cantaloupe, grapes, apples and bananas. Also almonds, cashews, pecans, dried apricot and cranberries.

Drink lot of water daily. Antioxidants help your body to repair damage caused by pollution, fried foods and exercise. Fruits and veggies which contain Vitamins A, C and E, Zinc and Selenium are antioxidants.

Sweet potatoes, red peppers, tomatoes, carrots, kiwi fruit, grapes, blueberries and

mango are just a few of the many foods rich in antioxidants.

Pre Workout meal plan: 1 Piece of fruit and few gms of carbs.

Post workout: Protein supplements.

Lunch Chicken, tuna, turkey, roast beef, wheat bread, sandwiches, 2 cups of milk and a fruit.

Snacks Tuna fish sandwich, fruits, protein bar, apple, milk etc.

Dinner 1-2 pieces of chicken or beef, 1 cup brown rice, salad or green veggies, 2 pieces of wheat bread.

Carbohydrates are the chief source of energy in a diet plan for athletes. Stocking up on the

right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations.

........................... Pre-workout Carb intake. Breakfast Black coffee/green tea (which will boost your metabolism if youre going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.

Post workout 6-7 egg whites with protein shake.

Morning breaks Pasta (for the carbs quotient, Whey proteins, Salad)

Lunch rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot

Evening breaks 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner Bajra/ jowar/ nachni rotis.

No carbs intake after 5 pm. Dinner before 9 pm.

Overall, Johns diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.

...................

Top 10 Foods Highest in Protein


#1: Turkey Breast (and Chicken Breast)
Protein in 100g Half-Breast (306g) Protein to Calorie Ratio 30g 92g 1g protein per 4.5 calories Chicken: Chicken Breast (58g) provides 17g protein. Chicken Leg (69g) provides 18g protein. Chicken Thigh (37g) provides 9g protein. Click to see complete nutrition facts.

#2: Fish (Tuna, Salmon, Halibut)


Protein in 100g 3oz Fillet (85g) Protein to Calorie Ratio 26g 22g 1g protein per 4.5 calories Other fish high in protein per fillet(3oz or 85g): Tuna (22g), Salmon (22g), Halibut (22g), Snapper (22g), Perch(21g), Flounder and Sole (21g), Cod (20g), Tilapia (17g). Click to see complete nutrition facts.

#3: Cheese (Low-fat Mozzarella and Cottage Cheese)


Protein in 100g 1oz Slice (28g) Protein to Calorie Ratio 32g 9g 1g protein per 4.7 calories Other cheese high in protein per ounce(28g): Low-fat Cottage Cheese (5g), Lowfat Swiss Cheese (8g), Low-fat Cheddar (6g), Parmesan (10g), Romano (9g). *Low fat Mozzarella and Cottage cheese provide the most protein per calorie. Click to
see complete nutrition facts.

#4: Pork Loin (Chops)


Protein in 100g 1 Chop (134g,~5oz) Protein to Calorie Ratio 25g 33g 1g protein per 5.2 calories Sirloin Roast 3oz (28g) provides 23g of protein, Ham 3oz (28g) provides 18g of protein, 1 slice of bacon (8g) provides 3g of protein. Click to see complete nutrition facts.

#5: Lean Beef and Veal (Low Fat)


Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio 36g 31g 1g protein per 5.3 calories T-Bone Steak 3oz (28g) provides 19g of protein, 1 Piece of Beef Jerky (20g) provides 7g of protein. Click to see complete nutrition facts.

#6: Tofu
Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio 7g 6g 1g protein per 7.4 calories
Click to see complete nutrition facts.

#7: Beans (Mature Soy Beans)


Protein in 100g 1 cup (172g) Protein to Calorie Ratio 17g 29g 1g protein per 10.4 calories Other beans high in protein per cup cooked: Kidney Beans (17g), White Beans (17g), Lima Beans (15g), Fava Beans (14g), Black Beans (15g), Mung Beans (14g). Click to see complete nutrition facts.

#8: Eggs (Especially Egg Whites)


Protein in 100g 1 Large Egg (50g) Protein to Calorie Ratio 13g 6g 1g protein per 12 calories 1 Egg White (33g) provides 4g protein, 1g protein to 4.4 calories.
Click to see complete nutrition facts.

#9: Yogurt, Milk, and Soymilk


Protein in 100g 1 cup (245g) Protein to Calorie Ratio 6g 14g 1g protein per 18 calories 1 cup skim milk (245g) provides 8g protein, 1 cup soymilk (243g) provides 8g protein. Click to see complete nutrition facts.

#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio 33g 9g 1g protein per 15.8 calories Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts.

Read more at http://www.healthaliciousness.com/articles/foods-highest-inprotein.php#zB1UsscrQ3vcGlvO.99

The Top 10 High Protein Foods by Nutrient Density (Protein per Gram) #1: Spirulina (Buy
from Amazon.com)

58g per 100 grams 42g per 100 grams 40g per 100 grams 37g per grams 36g per 100 grams

4g per tablespoon (7 grams)

1g protein per 5 calories 1g protein per 11 calories 1g protein per 11.3 calories 1g protein per 5.5 calories 1g protein per 7.9 calories
Click to see complete nutrition facts for Spirulina

#2: Parmesan Cheese

2g per tablespoon (5 grams)

Click to see complete nutrition facts for Parmesan Cheese Click to see complete nutrition facts for Dry Roasted Soybeans Click to see complete nutrition facts for Lean Veal Click to see complete nutrition facts for Lamb Shoulder

#3: Dry Roasted Soy Beans

68g per cup (172 grams)

#4: Lean Veal and 100 Beef

31g per 3 ounce serving (85 grams)

#5: Lamb (Shoulder)

20g per chop (55 grams)

#6: Chicken and Turkey Breast

33g per 100 grams 33g per 100 grams 32g per 100 grams 30g per

58g in a chicken breast (172 grams)

1g protein per 5.6 calories 1g protein per 15.8 calories 1g protein per 4.7 calories 1g protein per 4.6 calories 1g protein per 9.2 calories

Click to see complete nutrition facts for Dried Cod Click to see complete nutrition facts for Squash and Pumpkin Seeds Click to see complete nutrition facts for Non-fat Mozzarella Click to see complete nutrition facts for Tuna Fish Click to see complete nutrition facts for Pork Chops

#7: Squash and Pumpkin Seeds

9g per ounce (28 grams)

#8: Non-fat Mozzarella

36g per cup shredded (113 grams) 26g per 3 ounce serving (85 grams)

#9: Fish (Tuna)

100 grams 30g per 100 grams

#10: Pork Loin (Chops)

23g per chop (78 grams, ~3oz)

Other Protein Rich Foods (Especially for Pescatarians and Vegetarians)


21g per 100 30g per cup (143 grams) (822 calories) 26g per cup (123 grams) (702 calories) 35g per cup (146 grams) (854 calories) 19g per cup (135 grams) (909 calories) 6g per ounce (28 grams) (161 calories) 6g per ounce (28 grams) (160 calories) 7g per ounce (28 grams) (164 calories) 4g per ounce (28 grams) (188 calories) Click to see complete nutrition facts for Almonds Click to see complete nutrition facts for Pistachios Click to see complete nutrition facts for Peanuts Click to see complete nutrition facts for Pine Nuts

Almonds

gram serving (575 calories) 21g per 100 gram serving (571 calories) 24g per 100

Pistachios (Dry Roasted)

Peanuts

gram serving (585 calories) 14g per 100

Pine Nuts

gram serving (673 calories)

9g per 100

9g per cup (99 grams) (684 calories) 30g per cup (140 grams) (818 calories)

2.6g per ounce (28 Click to see complete grams) (193 nutrition facts for Pecans calories) 6g per ounce (28 grams) (164 calories) Click to see complete nutrition facts for Sunflower Seeds Click to see complete

Pecans

gram serving (691 calories) 21g per 100

Sunflower Seeds

gram serving (584 calories)

Cocoa Powder (Unsweetened)

20g per 100 gram serving (229 calories)

17g per cup (86 grams) (197 calories)

1g per tablespoon nutrition facts for (5 grams) (11 Unsweetened Cocoa calories) Powder

18g per 100

31g per cup (168 grams) (897 calories)

2g per tablespoon Click to see complete (10 grams) (53 calories) 1.6g per nutrition facts for Flax Seeds

Flax Seeds

gram serving (534 calories)

18g per 100

26g per cup tablespoon (9 (144 grams) grams) (52 (825 calories) calories)

Click to see complete nutrition facts for Whole Dried Sesame Seeds

Sesame Seeds

gram serving (573 calories)

Vital Wheat Gluten

75g per 100 gram serving (370 calories)

63g per 3oz serving (85 grams) 15g per 3 ounce

21g per ounce (28 Click to see complete grams) (104 calories) nutrition facts for Vital Wheat Gluten

18g per 100

5g per ounce (28 serving (84 grams) (55 grams) (165 calories) calories)

Click to see complete nutrition facts for Cooked Tempeh

Tempeh (Cooked) gram serving


(196 calories)

9g per 100

Click to see complete 18g per cup cooked (198 grams) nutrition facts for (226 calories) Cooked Lentils 43g per lobster (163 grams) (233 calories) 22g per 3 ounce Click to see complete serving (85 grams) nutrition facts for Lobster (122 calories)

Lentils

gram serving (114 calories) 26g per 100

Lobster

gram serving (143 calories)

26g per King 19g per 100 16g per 3 ounce Crab leg (134 gram serving grams) (130 (97 calories) calories) 25g per 3oz 30g per 100 8g per ounce (28 serving (85 gram serving grams) (139 (164 calories) calories) 24g per 3oz 29g per 100 8g per ounce (28 serving (85 gram serving grams) (173 (204 calories) calories) 17g per 3 ounce 20g per 100 6g per ounce (28 serving (85 gram serving grams) (161 (189 calories) calories) 13g per 100 19g per cup (145 grams) (512 calories) 1g per tablespoon Click to see complete (8 grams) (28 calories) nutrition facts for Sweet Whey Powder Click to see complete nutrition facts for Zwieback Click to see complete 2g per teaspoon (6 grams) (9 gram serving calories) (158 calories) 4.4g per 100 Extract Spread Click to see complete 8.1g per cup cooked (185 grams) gram serving (222 calories) (120 calories) To find even more high protein foods, use the nutrient ranking tool. Cooked Quinoa nutrition facts for nutrition facts for Yeast calories) Abalone grams) (54 nutrition facts for Click to see complete calories) Roe grams) (57 nutrition facts for Fish Click to see complete calories) Octopus grams) (46 nutrition facts for Click to see complete (82 calories) serving (85 grams) nutrition facts for Crab Click to see complete

Crab

Octopus

Fish Roe (Eggs)

Abalone

Whey Powder

gram serving (353 calories) 10g per 100

0.7g per piece (7 3g per ounce (28 grams) (30 calories) grams) (119 calories)

Zwieback

gram serving (426 calories) 28g per 100

Yeast Extract Spread (Marmite)

Quinoa (Cooked)

Low Calorie Snacks High in Protein (50~200 Calories Each)


Serving Size 1 can (165g / 6oz) 1/4 Cup (43g) Protein Calories 42 grams 17 grams 191 calories 194 calories 117 calories 214 calories 206 calories 176 calories 205 calories 83 calories 80 calories 78 calories 137 calories Protein(g) per Calorie 1g per 4.6cal

Canned Tuna

Dry Roasted Soybeans

1g per 11.4cal

3 Pieces of Cheese (Parmesan)

3 cubic inches 11 (30g) grams 1/4 Cup (37g) 9 grams

1g per 10.6cal

Dry Roasted Peanuts

1g per 23.8cal

Almonds

1/4 Cup (36g)

8 grams

1g per 25.8cal

Pistachios

1/4 Cup (31g)

7 grams

1g per 25.1cal

Sunflower Seeds

1/4 Cup (35g) 1 cup (245g / 8oz) 1 cup (243g / 8oz) 1 egg (50g) 1 slice + 1 tsp (48g)

7 grams

1g per 29.3cal

Non-Fat (Skim) Milk

8 grams

1g per 10.4cal

Soymilk (Unsweetened)

7 grams

1g per 11.4cal

Hard Boiled Egg Toasted Whole Wheat with Yeast Extract Spread (Marmite)

6 grams

1g per 13cal

6 grams

1g per 22.8cal

Use the nutrient ranking tool to find more foods with a high protein to calorie ratio.

Protein Isolates
As obtaining too much protein may have adverse health affects, use of protein isolates should be approached with caution and is best for those looking to moderately boost their

protein intake or gain weight/muscle mass. For more information on gaining weight see the article on high calorie foods. Protein per 100 grams Calories Unsweetened Dry Gelatin Egg White Powder Soy Protein Isolate Vital Wheat Gluten Spirulina (Dried Seaweed) De-fatted Peanut Flour 86 grams 82 grams 81 grams 75 grams 58 grams 52 grams Protein(g) per Calorie

335 calories 1g per 3.9cal 376 calories 1g to 4.6cal 338 calories 1g to 4.2cal 370 calories 1g to 4.9cal 290 calories 1g to 5cal 327 calories 1g to 6.3cal 326 calories 1g to 6.8cal 372 calories 1g to 7.9cal 362 calories 1g to 10cal 353 calories 1g to 27.2cal

Low-fat Sunflower Seed Flour 48 grams Low-fat Soy Flour Non-fat Milk Powder Dried Whey 47 grams 36 grams 13 grams

Recipes High in Protein (Especially for Vegans and Vegetarians)


Vegetarian Kibbeh (Kibet Adas) Spicey Lentil Cabbage Split Pea Salad Spicey Lentil Cabbage Vegetarian Gumbo with Navy Beans Low Sugar Chocolate Banana Pudding Blackberry Apple Almond Salad Pumpkin Soup with Yellow Split Peas Lentil Soup Read more at http://www.healthaliciousness.com/articles/foods-highest-inprotein.php#zB1UsscrQ3vcGlvO.99