fit meal planning

[portions vary based on gender, body composition + goals - samples are just a guide!]
sample daily nutrition plan
lunch
snack

dinner

snack

7pm

8pm

notes

breakfast

snack

time

7am

10am

1pm

4pm

notes

as soon as you
wake up! (or postworkout if you're an
early bird)

keep snacks in
your car + office

brown bag-it if
possible - pack the
night before!

pre-workout fuel if
you exercise after
work.

ideal nutrient
breakdown

whole grain + fruit +

protein

high-protein fat
+ carb

samples

oatmeal w/fruit, egg

white scramble
w/toast, protein
shake

trail mix, nuts, yogurt

w/fruit

monday

tuesday

breakfast

strawberry shake:
vanilla pro powder,
1/2c almond milk,
1/2c frozen berries

quaker oatmeal
w/NF milk, 1/2c
berries + coffee

snack

kashi trail mix (1/2c

kashi, 15 almonds,
2TB craisins)

100cal pack cocoa

almonds

brown rice cake

w/spray butter +
cinnamon

lunch

spinach + chicken
wrap on ww tortilla
w/ 1/4c cheese

grilled cheese on 2
slices bread w/ 1/4c
cheese, 2 slices
turkey + 1c lowsodium tomato soup

2 slices bread w/3

slices turkey lunch
meat w/veggies +
hummus

snack

baby carrots + 2TB

hummus

sliced apple + 1/2c

greek yogurt
greek yogurt + berries
w/cinnamon

frozen yogurt w/fruit

toppings

veggies + greek
yogurt w/ranch dip
mix

dinner

pasta taco salad:

1/2c ww pasta +
1/2c gr beef, 1/2c
black beans,
peppers, cheese,
salsa over 2c raw
spinach

mac-n-cheese: 1/2c
turkey "spaghetti":
eating-out 101:
chinese "take-in":
chicken veggie pizza:
ww pasta, 1c gr
spaghetti squash
ww tortilla w/pasta 1pc bread no butter,
1/2c brown rice w/stir
turkey, 1/4c
w/1c gr turkey,
sauce, chicken, lots lean protein grilled,
fry veggies + chicken
mozzarella, cherry
tomato sauce,
of veggies + cheese all veggies no butter,
w/low-sodium soy
tomatoes, spinach +
parmesean + grilled
1gl wine
(broil 5m)
sauce
sprinkle parmasean
asparagus

chix mex salad

burrito: tortilla
w/chicken, cheese,
salsa - top
w/spinach, greek
yogurt + avocado

snack

light yogurt

nibble something
be mindful: eat in a
only if you're hungry relaxed, calm
environment (i.e. no keep to 100-150cals
max
t.v. muching!)

protein (4 oz), 2
protein + vegetable
protein + veggie/fruit veggies (1 starchy, 1
+ whole grain
non-starch)

chicken salad +
cottage cheese +
brown rice; turkey oranges, apple + pb,
sandwich + veggies
greek yogurt + fruit

sample weekly nutrition plan

wednesday
thursday

dairy or slowdigesting carb

steak/chicken/fish,
sweet potato +
brocolli; turkey chili
w/salad

popcorn, veggies,
yogurt

friday

saturday

sunday

pumpkin shake: 1/2c 3 egg white + turkey

chocolate shake:
ww english muffin
1/2c NF greek yogurt pumpkin, vanilla pro scramble w/spinach,
choc protein
w/2 scrambled eggs,
w/1c berries, 1/2c
powder, 1/2c
powder, 1/2c
tomatoes,
1/4c cheese, apple +
kashi + coffee
almond milk,
almond milk, berries +
mushrooms, cheese +
coffee
ice
ww tortilla
cinnamon + ice

100cal mini bag

popcorn

100cal pack raw

almonds

1c kashi trail mix

ww tortilla black
spinach salad
beans, 1/4c cheese
w/tuna, cherry
tomatoes, quinoa + (microwave), top w/
balsamic vinegraitte spinach + avocado

brocolli + 2TB
hummus

apple + 2TB peanut

butter

100cal pack cocoa

almonds

yoplait light yogurt

sliced cucumber +
2 slices bread w/2TB
tomato salad drizzled
peanut butter +
w/olive oil + grilled
sliced apple, drizzle
chicken
w/honey

2 wedges laughing 1/2gl wine + 1pc dark skinny cow ice cream share dessert or have 1/2c cottage cheese
chocolate
sandwich
berries
cow w/baby carrots
+ cinnamon

the "rules"
* drink 8oz H20 w/each meal; aim for 64oz per day

* 1 treat snack/day + 1 cheat meal/week (on workout day)

* prep on sunday: chicken, ground turkey, chop veggies,

* use measuring cups + food scale to avoid portion distortion!

boil brown rice and pasta, pre-bag kashi trail mix

* stock your car + office with emergency snacks:

* limit diet soda to 1 per week and alcohol to 2-3 per week

kashi trail mix, almonds, string cheese

* write EVERYTHING down!

* kitchen closes at 8pm - prep tomorrow's lunch + get zzz's!

2012fitlosophyinc.