Berardi Meal Plans

Metabolic Surge Meal Plans
All Meal Plans Created by Dr. John Berardi, PhD, CSCS - http://www.johnberardi.com
Meal Plan Food Instructions and Supplement Instructions
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
120 Pounds
145 Pounds
170 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
Low Fat, Higher-Carb Meal Plans - For Phase 3
Male
140 Pounds
Day 1
170 Pounds
Day 1
200 Pounds
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
120 Pounds
Day 1
145 Pounds
Day 1
170 Pounds
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.
cups green pepper
1 cup broccoli
1 cup radish
cups red pepper
1 cup cauliflower
1 cup celery
cups onion
1 cup cucumber
1 cup bamboo shoot slices
cups mushroom
1 cup zucchini
1 cup mung beans
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

(discard fat and bone)
List of Veal cuts

List of Pork cuts

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

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)

Anchovy
Haddock
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.
Return to Meal Plan

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 36 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.
Return to Meal Plan
Metabolic Surge - Rapid Fat Loss - Meal Plans
http://www.fitness-ebooks.com
Low Carb - 140 lb Male - Day 1

Item
250ml (1 cup) low fat cottage cheese
1/2oz Almonds (dry roasted)

1 tbsp flax seeds
5g salmon / fish oil
Total
4oz (169.98g) lean meat
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1/2oz (approx 15g) walnuts
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 2
153.2 24.80
35.6
4.00
135.0
0.0
0.0
0.00
45.0
0.00
368.8 28.80
Meal 3
153.2 24.80
35.6
4.00
135.0
0.0
0.0
0.00
323.8 28.80
Meal 4
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4 30.96
Meal 5
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
1612.8 151.1
Carbs
Fat
64%
14%
19%
0%
38%
8.20
2.74
1.1
0.00
12.04
17% 4.06 19%

12% 7.49 74%
9%
4.1 73%
0% 5.00 100%
13% 20.63 49%
65%
45%
0%
0%
0%
31%
0.00
4.00
0.0
0.00
0.00
4.00
0% 6.00 35%
45% 0.40 10%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
4% 21.40 52%
65%
45%
0%
0%
36%
0.00
4.00
0.0
0.00
4.00
0% 6.00 35%
45% 0.40 10%
0% 15.0 100%
0% 0.00
0%
5% 21.40 59%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0% 6.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
6% 30.64 65%
93%
45%
0%
89%
37%
2.00
1.00
0.0
3.00
29.0
7%
45%
0%
10%
7%
Meal Plans by Dr. John M Berardi, PhD, CSCS - http://www.johnberardi.com
0.00
0.10
0.0
0.10
94.2
0%
10%
0%
1%
53%

Item
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
153.2
24.80
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
360.4
30.96
Meal 2
193.5
31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9
36.52
Meal 3
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
Meal 4
153.2
24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4
30.96
Meal 5
153.2
24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4
30.96
1704.0
155.4
Carbs
Fat
65%
45%
9%
0%
0%
34%
0.00
4.00
1.95
0.0
0.00
5.95
64%
14%
19%
0%
38%
8.20
2.74
1.1
0.00
12.04
17%
12%
9%
0%
13%
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
15.0 100%
0%
0.00
0%
6% 30.64
65%
65%
45%
9%
0%
0%
29%
36%
0.00
4.00
1.95
0.0
0.00
5.95
32.9
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
15.0 100%
0%
0.00
0%
6% 30.64
65%
8% 105.7
56%
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
8.0 100%
0%
0.00
0%
7% 23.64
59%
4.06 19%
7.49 74%
4.1
73%
5.00 100%
20.63 49%
0.00
0.10
0.0
0.10
0%
10%
0%
1%

Item
1 cup egg whites
2 large omega 3 eggs
1 cup spinach
1 serving greens+
Total
1 scoop milk protein blend
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
%
Carbs
Meal 1
108.0
25.00 93%
2.00
140.9
12.08 34%
0.78
8.9
1.00 45%
1.00
0.0
0.0
0%
0.0
257.8
38.08 59%
3.78
Meal 2 (shake)
106.0
20.0 75%
2.0
0.0
0.0
0%
0.0
90.89
3.13 14%
2.74
50.5
2.3 19%
1.1
247.4
25.5 41%
5.8
Meal 3
153.2
24.80 65%
0.00
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
135.0
0.0
0%
0.0
0.0
0.00
0%
0.00
423.4
30.96 29%
5.95
Meal 4 (shake)
106.0
20.0 75%
2.0
0.0
0.0
0%
0.0
90.89
3.13 14%
2.74
50.5
2.3 19%
1.1
45.0
0.00
0%
0.00
292.4
25.5 35%
5.8
Meal 5
153.2
24.80 65%
0.00
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
135.0
0.0
0%
0.0
0.0
0.00
0%
0.00
45.0
0.00
0%
0.00
468.4
30.96 26%
5.95
1689.3
150.9 36%
27.4
Fat
7% 0.00
2% 9.94
45% 0.10
0%
0.0
6% 10.04
0%
63%
10%
0%
35%
8%
0%
12%
9%
9%
17%
0%
74%
73%
49%
2.0
0.0
7.49
4.1
13.6
0% 6.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
6% 30.64 65%
8%
0%
12%
9%
0%
8%
2.0 17%
0.0
0%
7.49 74%
4.1 73%
5.00 100%
13.6 42%
0% 6.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
5% 30.64 59%
6% 98.5 52%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 large omega 3 egg
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
70.5
6.04
8.9
1.00
0.0
0.0
187.4 32.04
Meal 2
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4 30.96
Meal 3
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 4
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
468.4 30.96
Meal 5
108.0 25.00
70.5
6.04
8.9
1.00
0.0
0.0
187.4 32.04
1646.4 162.5
Carbs
93%
34%
45%
0%
68%
2.00 7%
0.39 2%
1.00 45%
0.0 0%
3.39
7%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
64%
14%
19%
0%
38%
0.00
4.97
0.10
0.0
5.07
0%
63%
10%
0%
24%
0%
6.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
6% 30.64 65%
8.20 17%
2.74 12%
1.1
9%
0.00 0%
12.04 13%
65%
45%
9%
0%
0%
0%
26%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
93%
34%
45%
0%
68%
39%
2.00 7%
0.39 2%
1.00 45%
0.0 0%
3.39
7%
30.7
7%
Fat
4.06 19%
7.49 74%
4.1 73%
5.00 100%
20.63 49%
0%
6.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
0%
5.00 100%
5% 30.64 59%
0.00
4.97
0.10
0.0
5.07
92.1
0%
63%
10%
0%
24%
50%

Item
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 large omega 3 egg
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein %
Carbs
Meal 1 (shake)
106.0
20.0 75%
2.0
0.0
0.0
0%
0.0
90.89
3.13 14%
2.74
50.5
2.3 19%
1.1
247.4
25.5 41%
5.8
Meal 2
153.2 24.80 65%
0.00
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
135.0
0.0
0%
0.0
0.0
0.00
0%
0.00
423.4 30.96 29%
5.95
Meal 3
193.5 31.05 64%
8.20
90.89
3.13 14%
2.74
50.5
2.3 19%
1.1
45.0
0.00
0%
0.00
379.9 36.52 38% 12.04
Meal 4
153.2 24.80 65%
0.00
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
135.0
0.0
0%
0.0
0.0
0.00
0%
0.00
45.0
0.00
0%
0.00
468.4 30.96 26%
5.95
Meal 5
108.0 25.00 93%
2.00
70.5
6.04 34%
0.39
8.9
1.00 45%
1.00
0.0
0.0
0%
0.0
187.4 32.04 68%
3.39
1706.4 156.0 37%
33.2
8%
0%
12%
9%
9%
Fat
2.0
0.0
7.49
4.1
13.6
17%
0%
74%
73%
49%
0%
6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
6% 30.64
35%
10%
83%
100%
0%
65%
17%
4.06
19%
12%
7.49
74%
9%
4.1
73%
0%
5.00 100%
13% 20.63
49%
0%
6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 30.64
35%
10%
83%
100%
0%
100%
59%
7%
0.00
2%
4.97
45%
0.10
0%
0.0
7% 5.07
8% 100.6
0%
63%
10%
0%
24%
53%

Item
Calories Protein
Meal 1
193.5 31.05
106.0
20.0
90.89
3.13
1 tbsp flax seeds
50.5
2.3
45.0
0.00
Total
485.9 56.52
Meal 2
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Meal 3
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Meal 4
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Meal 5
1 cup egg whites
108.0 25.00
1oz (30g or 1/4 cup shred) part skim mozzarella
71.3
6.88
1 cup spinach
8.9
1.00
1 serving greens+
0.0
0.0
Total
188.2 32.88
Grand Total
2079.3 182.3
Carbs
Fat
64%
8.20 17%
4.06 19%
75%
2.0 8%
2.0 17%
14%
2.74 12%
7.49 74%
19%
1.1
9%
4.1 73%
0%
0.00 0%
5.00 100%
47% 14.04 12% 22.63 42%
65%
45%
9%
0%
0%
0%
26%
0.00 0%
6.00 35%
4.00 45% 0.40 10%
1.95
8% 9.24 83%
0.0
0% 15.0 100%
0.00
0% 0.00
0%
0.00
0% 5.00 100%
5.95
5% 30.64 59%
65%
45%
9%
0%
0%
0%
26%
0.00 0%
6.00 35%
4.00 45% 0.40 10%
1.95
8% 9.24 83%
0.0
0% 15.0 100%
0.00
0% 0.00
0%
0.00
0% 5.00 100%
5.95
5% 30.64 59%
65%
45%
9%
0%
0%
0%
26%
0.00 0%
6.00 35%
4.00 45% 0.40 10%
1.95
8% 9.24 83%
0.0
0% 15.0 100%
0.00
0% 0.00
0%
0.00
0% 5.00 100%
5.95
5% 30.64 59%
93%
39%
45%
0%
70%
35%
2.00 7%
0.00
0.79 4%
4.51
1.00 45%
0.10
0.0 0%
0.0
3.79
8% 4.61
35.7
7% 119.2
0%
57%
10%
0%
22%
52%

Item
CaloriesProtein
Meal 1
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Meal 2
193.5 31.05
106.0
20.0
90.89
3.13
1 tbsp flax seeds
50.5
2.3
45.0
0.00
Total
485.9 56.52
Meal 3
1 cup egg whites
108.0 25.00
1oz (30g or 1/4 cups shred) part skim mozzarella
71.3
6.88
1 cup spinach
8.9
1.00
1 serving greens+
0.0
0.0
Total
188.2 32.88
Meal 4
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Meal 5
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
45.0
0.00
Total
468.4 30.96
Grand Total
2079.3 182.3
Carbs
65%
45%
9%
0%
0%
0%
26%
Fat
0% 6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 30.64
35%
10%
83%
100%
0%
100%
59%
64% 8.20 17% 4.06

75%
2.0
8%
2.0
14% 2.74 12% 7.49
19%
1.1
9%
4.1
0% 0.00
0% 5.00
47% 14.04 12% 22.63
19%
17%
74%
73%
100%
42%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
93%
39%
45%
0%
70%
2.00
7%
0.79
4%
1.00 45%
0.0
0%
3.79
8%
65%
45%
9%
0%
0%
0%
26%
65%
45%
9%
0%
0%
0%
26%
35%
0.00
4.51
0.10
0.0
4.61
0%
57%
10%
0%
22%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0% 6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 30.64
35%
10%
83%
100%
0%
100%
59%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
35.7
0% 6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 30.64
7% 119.2
35%
10%
83%
100%
0%
100%
59%
52%

Item
Calories Protein
%
Carbs
%
Meal 1
1 cup egg whites
108.0
25.00 93%
2.00
7%
140.9
12.08 34%
0.78
2%
1 cup spinach
8.9
1.00 45%
1.00 45%
1 serving greens+
0.0
0.0
0%
0.0
0%
Total
257.8
38.08 59%
3.78
6%
Meal 2 (shake)
2 scoops milk protein blend
212.0
40.0 75%
4.0
8%
1 serving greens+
0.0
0.0
0%
0.0
0%
90.89
3.13 14%
2.74 12%
1 tbsp flax seeds
50.5
2.3 19%
1.1
9%
Total
353.4
45.5 51%
7.8
9%
Meal 3
229.8
37.20 65%
0.00
0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
99.6
2.16
9%
1.95
8%
1 tbsp olive oil
135.0
0.0
0%
0.0
0%
2 tbsp vinegar
0.0
0.00
0%
0.00
0%
Total
500.0
43.36 35%
5.95
5%
Meal 4 (shake)
212.0
40.0 75%
4.0
8%
1 serving greens+
0.0
0.0
0%
0.0
0%
90.89
3.13 14%
2.74 12%
1 tbsp flax seeds
50.5
2.3 19%
1.1
9%
45.0
0.00
0%
0.00
0%
Total
398.4
45.5 46%
7.8
8%
Meal 5
229.8
37.20 65%
0.00
0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
99.6
2.16
9%
1.95
8%
1 tbsp olive oil
135.0
0.0
0%
0.0
0%
2 tbsp vinegar
0.0
0.00
0%
0.00
0%
45.0
0.00
0%
0.00
0%
Total
545.0
43.36 32%
5.95
4%
Grand Total
2054.5
215.7 42%
31.4
6%
Fat
0.00
9.94
0.10
0.0
10.04
0%
63%
10%
0%
35%
4.0
0.0
7.49
4.1
15.6
17%
0%
74%
73%
40%
9.00 35%
0.40 10%
9.24 83%
15.0 100%
0.00
0%
33.64 61%
4.0 17%
0.0
0%
7.49 74%
4.1 73%
5.00 100%
15.6 35%
9.00 35%
0.40 10%
9.24 83%
15.0 100%
0.00
0%
5.00 100%
33.64 56%
108.5 48%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
140.9 12.08
8.9
1.00
0.0
0.0
257.8 38.08
Meal 2
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
500.0 43.36
Meal 3
193.5 31.05
106.0
20.0
90.89
3.13
50.5
2.3
45.0
0.00
485.9 56.52
Meal 4
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
545.0 43.36
Meal 5
108.0 25.00
140.9 12.08
8.9
1.00
0.0
0.0
257.8 38.08
2046.5 219.4
Carbs
Fat
93%
34%
45%
0%
59%
2.00
0.78
1.00
0.0
3.78
7%
2%
45%
0%
6%
65%
45%
9%
0%
0%
35%
0.00
4.00
1.95
0.0
0.00
5.95
0%
9.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
5% 33.64 61%
64%
75%
14%
19%
0%
47%
8.20
2.0
2.74
1.1
0.00
14.04
65%
45%
9%
0%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
9.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
0%
5.00 100%
4% 33.64 56%
93%
34%
45%
0%
59%
43%
2.00
0.78
1.00
0.0
3.78
33.5
7%
2%
45%
0%
6%
7%
17%
8%
12%
9%
0%
12%
0.00
9.94
0.10
0.0
10.04
0%
63%
10%
0%
35%
4.06 19%
2.0 17%
7.49 74%
4.1 73%
5.00 100%
22.63 42%
0.00
9.94
0.10
0.0
10.04
110.0
0%
63%
10%
0%
35%
48%

Item
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1 (shake)
212.0
40.0
0.0
0.0
90.89
3.13
50.5
2.3
45.0
0.00
398.4
45.5
Meal 2
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
500.0 43.36
Meal 3
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 4
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
545.0 43.36
Meal 5
108.0 25.00
140.9 12.08
8.9
1.00
0.0
0.0
257.8 38.08
2081.1 206.8
Carbs
Fat
75%
0%
14%
19%
0%
46%
4.0
0.0
2.74
1.1
0.00
7.8
8%
0%
12%
9%
0%
8%
65%
45%
9%
0%
0%
35%
0.00
4.00
1.95
0.0
0.00
5.95
0%
9.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
5% 33.64 61%
64%
8.20
14%
2.74
19%
1.1
0%
0.00
38% 12.04
17%
4.06 19%
12%
7.49 74%
9%
4.1 73%
0%
5.00 100%
13% 20.63 49%
65%
45%
9%
0%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
9.00 35%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
0%
5.00 100%
4% 33.64 56%
93%
34%
45%
0%
59%
40%
2.00
0.78
1.00
0.0
3.78
35.6
7%
0.00
2%
9.94
45%
0.10
0%
0.0
6% 10.04
7% 113.5
4.0 17%
0.0
0%
7.49 74%
4.1 73%
5.00 100%
15.6 35%
0%
63%
10%
0%
35%
49%

Item
CaloriesProtein
Meal 1
193.5 31.05
106.0 20.0
90.89 3.13
1 tbsp flax seeds
50.5
2.3
45.0 0.00
Total
485.9 56.52
Meal 2
229.8 37.20
4 cups of spinach
35.6 4.00
99.6 2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0 0.00
45.0 0.00
Total
545.0 43.36
Meal 3
229.8 37.20
4 cups of spinach
35.6 4.00
99.6 2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0 0.00
45.0 0.00
Total
545.0 43.36
Meal 4
229.8 37.20
4 cups of spinach
35.6 4.00
99.6 2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0 0.00
45.0 0.00
Total
545.0 43.36
Meal 5
1 cup egg whites
108.0 25.00
140.9 12.08
71.3 6.88
1 cup spinach
8.9 1.00
1 serving greens+
0.0
0.0
Total
329.1 44.96
Grand Total
2450.0 231.6
Carbs
Fat
64% 8.20
75%
2.0
14% 2.74
19%
1.1
0% 0.00
47% 14.04
17%
4.06 19%
8%
2.0 17%
12%
7.49 74%
9%
4.1 73%
0%
5.00 100%
12% 22.63 42%
65%
45%
9%
0%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0% 9.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
4% 33.64 56%
65%
45%
9%
0%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0% 9.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
4% 33.64 56%
65%
45%
9%
0%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0% 9.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
4% 33.64 56%
93%
34%
39%
45%
0%
55%
38%
2.00
0.78
0.79
1.00
0.0
4.57
36.5
7%
0.00
2%
9.94
4%
4.51
45%
0.10
0%
0.0
6% 14.55
6% 138.1
0%
63%
57%
10%
0%
40%
51%

Item
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
545.0 43.36
Meal 2
193.5 31.05
106.0
20.0
90.89
3.13
50.5
2.3
45.0
0.00
485.9 56.52
Meal 3
108.0 25.00
140.9 12.08
71.3
6.88
8.9
1.00
0.0
0.0
329.1 44.96
Meal 4
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
545.0 43.36
Meal 5
229.8 37.20
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
545.0 43.36
2450.0 231.6
Carbs
65%
45%
9%
0%
0%
0%
32%
Fat
0.00 0% 9.00 35%

4.00 45% 0.40 10%
1.95 8% 9.24 83%
0.0 0% 15.0 100%
0.00 0% 0.00
0%
0.00 0% 5.00 100%
5.95 4% 33.64 56%
64% 8.20 17%

4.06 19%
75%
2.0 8%
2.0 17%
14% 2.74 12%
7.49 74%
19%
1.1 9%
4.1 73%
0% 0.00 0%
5.00 100%
47% 14.04 12% 22.63 42%
93%
34%
39%
45%
0%
55%
2.00 7%
0.00
0.78 2%
9.94
0.79 4%
4.51
1.00 45%
0.10
0.0 0%
0.0
4.57 6% 14.55
65%
45%
9%
0%
0%
0%
32%
0.00 0% 9.00 35%

4.00 45% 0.40 10%
1.95 8% 9.24 83%
0.0 0% 15.0 100%
0.00 0% 0.00
0%
0.00 0% 5.00 100%
5.95 4% 33.64 56%
65%
45%
9%
0%
0%
0%
32%
38%
0.00 0% 9.00 35%

4.00 45% 0.40 10%
1.95 8% 9.24 83%
0.0 0% 15.0 100%
0.00 0% 0.00
0%
0.00 0% 5.00 100%
5.95 4% 33.64 56%
36.5 6% 138.1 51%
0%
63%
57%
10%
0%
40%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1/2oz (approx 15g) pumpkin seeds
1 tbsp olive oil
2 tbsp vinegar
Total
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
140.9 12.08
71.3
6.88
8.9
1.00
0.0
0.0
329.1 44.96
Meal 2 (shake)
212.0
40.0
0.0
0.0
90.89
3.13
50.5
2.3
353.4
45.5
Meal 3
229.8 37.20
35.6
4.00
82.5
3.48
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
627.5 46.84
Meal 4 (shake)
212.0
40.0
0.0
0.0
90.89
3.13
50.5
2.3
45.0
0.00
398.4
45.5
Meal 5
229.8 37.20
35.6
4.00
82.5
3.48
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
627.5 46.84
2335.8 229.6
Carbs
Fat
93%
34%
39%
45%
0%
55%
2.00 7%
0.00
0.78 2%
9.94
0.79 4%
4.51
1.00 45%
0.10
0.0 0%
0.0
4.57
6% 14.55
0%
63%
57%
10%
0%
40%
75%
0%
14%
19%
51%
4.0 8%
0.0 0%
2.74 12%
1.1
9%
7.8
9%
17%
0%
74%
73%
40%
65%
45%
17%
9%
0%
0%
0%
30%
0.00
0% 9.00 35%
4.00 45% 0.40 10%
2.52 12% 6.50 71%
1.95
8% 9.24 83%
0.0
0% 15.0 100%
0.00
0% 0.00
0%
0.00
0% 5.00 100%
8.47
5% 40.14 58%
75%
0%
14%
19%
0%
46%
4.0 8%
0.0 0%
2.74 12%
1.1
9%
0.00
0%
7.8
8%
65%
45%
17%
9%
0%
0%
0%
30%
39%
0.00
0% 9.00 35%
4.00 45% 0.40 10%
2.52 12% 6.50 71%
1.95
8% 9.24 83%
0.0
0% 15.0 100%
0.00
0% 0.00
0%
0.00
0% 5.00 100%
8.47
5% 40.14 58%
37.2
6% 126.0 49%
4.0
0.0
7.49
4.1
15.6
4.0 17%
0.0
0%
7.49 74%
4.1 73%
5.00 100%
15.6 35%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
CaloriesProtein
Meal 1
108.0 25.00
140.9 12.08
71.3
6.88
8.9
1.00
0.0
0.0
329.1 44.96
Meal 2
229.8 37.20
35.6
4.00
82.5
3.48
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
627.5 46.84
Meal 3
193.5 31.05
106.0
20.0
90.89
3.13
50.5
2.3
45.0
0.00
485.9 56.52
Meal 4
229.8 37.20
35.6
4.00
82.5
3.48
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
627.5 46.84
Meal 5
108.0 25.00
140.9 12.08
71.3
6.88
8.9
1.00
0.0
0.0
329.1 44.96
2399.1 240.1
Carbs
Fat
93%
34%
39%
45%
0%
55%
2.00
7%
0.00
0.78
2%
9.94
0.79
4%
4.51
1.00 45%
0.10
0.0
0%
0.0
4.57
6% 14.55
65%
45%
17%
9%
0%
0%
0%
30%
0.00
4.00
2.52
1.95
0.0
0.00
0.00
8.47
0% 9.00
45% 0.40
12% 6.50
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 40.14
0%
63%
57%
10%
0%
40%
35%
10%
71%
83%
100%
0%
100%
58%
64% 8.20 17%

4.06 19%
75%
2.0
8%
2.0 17%
14% 2.74 12%
7.49 74%
19%
1.1
9%
4.1
73%
0% 0.00
0%
5.00 100%
47% 14.04 12% 22.63 42%
65%
45%
17%
9%
0%
0%
0%
30%
0.00
4.00
2.52
1.95
0.0
0.00
0.00
8.47
0% 9.00
45% 0.40
12% 6.50
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 40.14
35%
10%
71%
83%
100%
0%
100%
58%
93%
34%
39%
45%
0%
55%
40%
2.00
7%
0.00
0.78
2%
9.94
0.79
4%
4.51
1.00 45%
0.10
0.0
0%
0.0
4.57
6% 14.55
40.1
7% 132.0
0%
63%
57%
10%
0%
40%
50%

Item
CaloriesProtein
Meal 1 (shake)
212.0 40.0
1 serving greens+
0.0
0.0
90.89 3.13
1 tbsp flax seeds
50.5
2.3
45.0 0.00
Total
398.4 45.5
Meal 2
229.8 37.20
4 cups of spinach
35.6 4.00
82.5 3.48
99.6 2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0 0.00
45.0 0.00
Total
627.5 46.84
Meal 3
193.5 31.05
106.0 20.0
90.89 3.13
1 tbsp flax seeds
50.5
2.3
45.0 0.00
Total
485.9 56.52
Meal 4
229.8 37.20
4 cups of spinach
35.6 4.00
82.5 3.48
99.6 2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0 0.00
45.0 0.00
Total
627.5 46.84
Meal 5
1 cup egg whites
108.0 25.00
140.9 12.08
71.3 6.88
1 cup spinach
8.9 1.00
1 serving greens+
0.0
0.0
Total
329.1 44.96
Grand Total
2468.4 240.6
Carbs
75%
0%
14%
19%
0%
46%
4.0
8%
0.0
0%
2.74 12%
1.1
9%
0.00
0%
7.8
8%
65%
45%
17%
9%
0%
0%
0%
30%
0.00
4.00
2.52
1.95
0.0
0.00
0.00
8.47
Fat
4.0
0.0
7.49
4.1
5.00
15.6
17%
0%
74%
73%
100%
35%
0% 9.00
45% 0.40
12% 6.50
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 40.14
35%
10%
71%
83%
100%
0%
100%
58%
64% 8.20 17% 4.06

19%
75%
2.0
8%
2.0
17%
14% 2.74 12% 7.49
74%
19%
1.1
9%
4.1
73%
0% 0.00
0% 5.00 100%
47% 14.04 12% 22.63
42%
65%
45%
17%
9%
0%
0%
0%
30%
0.00
4.00
2.52
1.95
0.0
0.00
0.00
8.47
0% 9.00
45% 0.40
12% 6.50
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 40.14
35%
10%
71%
83%
100%
0%
100%
58%
93%
34%
39%
45%
0%
55%
39%
2.00
7% 0.00
0.78
2% 9.94
0.79
4% 4.51
1.00 45% 0.10
0.0
0%
0.0
4.57
6% 14.55
43.4
7% 133.0
0%
63%
57%
10%
0%
40%
49%
Low Carb - 120 lb Female - Day 1

Item

Total
3oz (169.98g) extra lean meat
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
193.5
31.05
90.89
3.13
27.0
0.00
311.4
34.18
Meal 2
101.4
18.60
35.6
4.00
72.0
0.0
0.0
0.00
27.0
0.00
236.0
22.60
Meal 3
101.4
18.60
35.6
4.00
72.0
0.0
0.0
0.00
209.0
22.60
Meal 4
101.4
18.60
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
308.6
24.76
Meal 5
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
1181.9
130.1
Carbs
64%
14%
0%
44%
8.20
2.74
0.00
10.94
73%
45%
0%
0%
0%
38%
0.00
4.00
0.0
0.00
0.00
4.00
0%
3.00 27%
45%
0.40 10%
0%
8.0 100%
0%
0.00
0%
0%
3.00 100%
7% 11.40 43%
73%
45%
0%
0%
43%
0.00
4.00
0.0
0.00
4.00
0%
3.00 27%
45%
0.40 10%
0%
8.0 100%
0%
0.00
0%
8% 11.40 49%
73%
45%
9%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
5.95
0%
3.00 27%
45%
0.40 10%
8%
9.24 83%
0%
8.0 100%
0%
0.00
0%
8% 12.64 37%
93%
45%
0%
89%
44%
2.00
1.00
0.0
3.00
27.9
7%
45%
0%
10%
9%
17%
12%
0%
14%
Fat
4.06 19%
7.49 74%
3.00 100%
14.55 42%
0.00
0.10
0.0
0.10
50.1
0%
10%
0%
1%
38%

Item
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total

Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
2 tbsp vinegar
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
101.4
18.60
35.6
4.00
72.0
0.0
0.0
0.00
209.0
22.60
Meal 2
193.5
31.05
90.89
3.13
27.0
0.00
311.4
34.18
Meal 3
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
Meal 4
101.4
18.60
35.6
4.00
99.6
2.16
0.0
0.00
236.6
24.76
Meal 5
101.4
18.60
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
308.6
24.76
1182.5
132.3
Carbs
Fat
73%
45%
0%
0%
43%
0.00
4.00
0.0
0.00
4.00
64%
14%
0%
44%
8.20
2.74
0.00
10.94
17%
12%
0%
14%
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
0.00
0.10
0.0
0.10
0%
10%
0%
1%
73%
45%
9%
0%
42%
0.00
4.00
1.95
0.00
5.95
0%
3.00
45%
0.40
8%
9.24
0%
0.00
10% 12.64
27%
10%
83%
0%
48%
73%
45%
9%
0%
0%
32%
45%
0.00
4.00
1.95
0.0
0.00
5.95
29.8
0%
3.00
45%
0.40
8%
9.24
0%
8.0
0%
0.00
8% 20.64
10%
59.3
27%
10%
83%
100%
0%
60%
45%
0%
3.00
45%
0.40
0%
8.0
0%
0.00
8% 11.40
27%
10%
100%
0%
49%
4.06 19%
7.49 74%
3.00 100%
14.55 42%

Item
Calories Protein
Meal 1
1 cup egg whites
108.0
25.00
1 cup spinach
8.9
1.00
1 serving greens+
0.0
0.0
Total
116.9
26.00
Meal 2 (shake)
106.0
20.0
1 serving greens+
0.0
0.0
90.89
3.13
1 tbsp flax seeds
50.5
2.3
Total
247.4
25.5
Meal 3
101.4
18.60
4 cups of spinach
35.6
4.00
99.6
2.16
1/2 tbsp olive oil
67.5
0.0
2 tbsp vinegar
0.0
0.00
Total
304.1
24.76
Meal 4 (shake)
106.0
20.0
1 serving greens+
0.0
0.0
90.89
3.13
27.0
0.00
Total
223.9
23.1
Meal 5
101.4
18.60
4 cups of spinach
35.6
4.00
99.6
2.16
2 tbsp vinegar
0.0
0.00
1/2 tbsp olive oil
67.5
0.0
Total
304.1
24.76
Grand Total
1196.4
124.1
Carbs
Fat
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
0.00
0.10
0.0
0.10
0%
10%
0%
1%
75%
0%
14%
19%
41%
2.0
0.0
2.74
1.1
5.8
8%
0%
12%
9%
9%
2.0
0.0
7.49
4.1
13.6
17%
0%
74%
73%
49%
73%
45%
9%
0%
0%
33%
0.00
4.00
1.95
0.0
0.00
5.95
0%
45%
8%
0%
0%
8%
3.00 27%
0.40 10%
9.24 83%
7.5 100%
0.00
0%
20.14 60%
75%
0%
14%
0%
41%
2.0
0.0
2.74
0.00
4.7
8%
0%
12%
0%
8%
2.0 17%
0.0
0%
7.49 74%
3.00 100%
9.5 38%
73%
45%
9%
0%
0%
33%
41%
0.00
4.00
1.95
0.00
0.0
5.95
25.5
0%
45%
8%
0%
0%
8%
9%
3.00 27%
0.40 10%
9.24 83%
0.00
0%
7.5 100%
12.64 37%
55.9 42%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
125ml (1/2 cup) low fat cottage cheese

1 tbsp flax seeds
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
Meal 2
101.4
18.60
35.6
4.00
99.6
2.16
67.5
0.0
0.0
0.00
304.1
24.76
Meal 3
96.7
15.50
90.89
3.13
50.5
2.3
27.0
0.00
265.0
20.97
Meal 4
101.4
18.60
35.6
4.00
99.6
2.16
67.5
0.0
0.0
0.00
27.0
0.00
331.1
24.76
Meal 5
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
1134.0
122.5
Carbs
Fat
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
73%
45%
9%
0%
0%
33%
0.00
4.00
1.95
0.0
0.00
5.95
0%
45%
8%
0%
0%
8%
3.00 27%
0.40 10%
9.24 83%
7.5 100%
0.00
0%
20.14 60%
64%
14%
19%
0%
32%
4.10
2.74
1.1
0.00
7.94
17%
12%
9%
0%
12%
2.03 19%
7.49 74%
4.1 73%
3.00 100%
16.60 56%
73%
45%
9%
0%
0%
0%
30%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
45%
8%
0%
0%
0%
7%
3.00 27%
0.40 10%
9.24 83%
7.5 100%
0.00
0%
3.00 100%
20.14 55%
93%
45%
0%
89%
43%
2.00
1.00
0.0
3.00
25.8
7%
45%
0%
10%
9%
0.00
0.10
0.0
0.10
0.00
0.10
0.0
0.10
57.1
0%
10%
0%
1%
0%
10%
0%
1%
45%

Item
1 serving greens+
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total

Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1 (shake)
106.0
20.0
0.0
0.0
90.89
3.13
196.9
23.1
Meal 2
101.4 18.60
35.6
4.00
99.6
2.16
67.5
0.0
0.0
0.00
304.1 24.76
Meal 3
96.7 15.50
90.89
3.13
27.0
0.00
214.6 18.63
Meal 4
101.4 18.60
35.6
4.00
99.6
2.16
67.5
0.0
0.0
0.00
27.0
0.00
331.1 24.76
Meal 5
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
1163.6 117.3
Carbs
Fat
75%
0%
14%
47%
2.0
0.0
2.74
4.7
8%
0%
12%
10%
73%
45%
9%
0%
0%
33%
0.00
4.00
1.95
0.0
0.00
5.95
0%
45%
8%
0%
0%
8%
3.00 27%
0.40 10%
9.24 83%
7.5 100%
0.00
0%
20.14 60%
64%
14%
0%
35%
4.10
2.74
0.00
6.84
17%
12%
0%
13%
2.03 19%
7.49 74%
3.00 100%
12.52 53%
73%
45%
9%
0%
0%
0%
30%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
45%
8%
0%
0%
0%
7%
3.00 27%
0.40 10%
9.24 83%
7.5 100%
0.00
0%
3.00 100%
20.14 55%
93%
45%
0%
89%
40%
2.00
1.00
0.0
3.00
26.5
7%
45%
0%
10%
9%
2.0
0.0
7.49
9.5
0.00
0.10
0.0
0.10
62.4
17%
0%
74%
43%
0%
10%
0%
1%
48%

Item

Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
193.5 31.05
90.89
3.13
45.0
0.00
329.4 34.18
Meal 2
101.4 18.60
35.6
4.00
135.0
0.0
0.0
0.00
45.0
0.00
317.0 22.60
Meal 3
101.4 18.60
35.6
4.00
135.0
0.0
0.0
0.00
272.0 22.60
Meal 4
101.4 18.60
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
371.6 24.76
Meal 5
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
1406.9 130.1
Carbs
64%
14%
0%
42%
8.20
2.74
0.00
10.94
73%
45%
0%
0%
0%
29%
0.00
4.00
0.0
0.00
0.00
4.00
0%
3.00 27%
45%
0.40 10%
0%
15.0 100%
0%
0.00
0%
0%
5.00 100%
5% 18.40 52%
73%
45%
0%
0%
33%
0.00
4.00
0.0
0.00
4.00
0%
3.00 27%
45%
0.40 10%
0%
15.0 100%
0%
0.00
0%
6% 18.40 61%
73%
45%
9%
0%
0%
27%
0.00
4.00
1.95
0.0
0.00
5.95
0%
3.00 27%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
6% 27.64 67%
93%
45%
0%
89%
37%
2.00
1.00
0.0
3.00
27.9
7%
45%
0%
10%
8%
17%
12%
0%
13%
Fat
4.06 19%
7.49 74%
5.00 100%
16.55 45%
0.00
0.10
0.0
0.10
81.1
0%
10%
0%
1%
52%

Item
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total

Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
101.4
18.60
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
308.6
24.76
Meal 2
193.5
31.05
90.89
3.13
45.0
0.00
329.4
34.18
Meal 3
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
Meal 4
101.4
18.60
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
308.6
24.76
Meal 5
101.4
18.60
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
308.6
24.76
1372.1
134.5
Carbs
Fat
73%
45%
9%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
5.95
64%
14%
0%
42%
8.20
2.74
0.00
10.94
17%
12%
0%
13%
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
73%
45%
9%
0%
0%
32%
0.00
4.00
1.95
0.0
0.00
5.95
0%
3.00 27%
45%
0.40
10%
8%
9.24
83%
0%
8.0 100%
0%
0.00
0%
8% 20.64
60%
73%
45%
9%
0%
0%
32%
39%
0.00
4.00
1.95
0.0
0.00
5.95
31.8
0%
3.00 27%
45%
0.40
10%
8%
9.24
83%
0%
8.0 100%
0%
0.00
0%
8% 20.64
60%
9%
78.6
52%
0%
3.00 27%
45%
0.40
10%
8%
9.24
83%
0%
8.0 100%
0%
0.00
0%
8% 20.64
60%
4.06 19%
7.49 74%
5.00 100%
16.55 45%
0.00
0.10
0.0
0.10
0%
10%
0%
1%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0
25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1 serving greens+
0.0
0.0
0%
0.0
Total
116.9
26.00 89%
3.00
Meal 2 (shake)
106.0
20.0 75%
2.0
1 serving greens+
0.0
0.0
0%
0.0
90.89
3.13 14%
2.74
1 tbsp flax seeds
50.5
2.3 19%
1.1
Total
247.4
25.5 41%
5.8
Meal 3
101.4
18.60 73%
0.00
4 cups of spinach
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
1 tbsp olive oil
135.0
0.0
0%
0.0
2 tbsp vinegar
0.0
0.00
0%
0.00
Total
371.6
24.76 27%
5.95
Meal 4 (shake)
106.0
20.0 75%
2.0
1 serving greens+
0.0
0.0
0%
0.0
90.89
3.13 14%
2.74
27.0
0.00
0%
0.00
Total
223.9
23.1 41%
4.7
Meal 5
101.4
18.60 73%
0.00
4 cups of spinach
35.6
4.00 45%
4.00
99.6
2.16
9%
1.95
1 tbsp olive oil
135.0
0.0
0%
0.0
2 tbsp vinegar
0.0
0.00
0%
0.00
45.0
0.00
0%
0.00
Total
416.6
24.76 24%
5.95
Grand Total
1376.4
124.1 36%
25.5
Fat
7%
45%
0%
10%
0.00
0.10
0.0
0.10
0%
10%
0%
1%
8%
0%
12%
9%
9%
2.0
0.0
7.49
4.1
13.6
17%
0%
74%
73%
49%
0%
3.00
45%
0.40
8%
9.24
0%
15.0
0%
0.00
6% 27.64
27%
10%
83%
100%
0%
67%
8%
0%
12%
0%
8%
2.0
0.0
7.49
3.00
9.5
17%
0%
74%
100%
38%
0%
3.00
45%
0.40
8%
9.24
0%
15.0
0%
0.00
0%
5.00
6% 27.64
7%
78.4
27%
10%
83%
100%
0%
100%
60%
51%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
Meal 2
101.4 18.60
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
371.6 24.76
Meal 3
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 4
101.4 18.60
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
416.6 24.76
Meal 5
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
1401.9 138.0
Carbs
Fat
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
0.00
0.10
0.0
0.10
0%
10%
0%
1%
73%
45%
9%
0%
0%
27%
0.00
4.00
1.95
0.0
0.00
5.95
0%
3.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
6% 27.64
27%
10%
83%
100%
0%
67%
64%
8.20
14%
2.74
19%
1.1
0%
0.00
38% 12.04
17%
4.06
12%
7.49
9%
4.1
0%
5.00
13% 20.63
19%
74%
73%
100%
49%
73%
45%
9%
0%
0%
0%
24%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
3.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
6% 27.64
27%
10%
83%
100%
0%
100%
60%
93%
45%
0%
89%
39%
2.00
1.00
0.0
3.00
29.9
7%
45%
0%
10%
9%
0.00
0.10
0.0
0.10
76.1
0%
10%
0%
1%
49%

Item
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1 (shake)
106.0
20.0
0.0
0.0
90.89
3.13
50.5
2.3
247.4
25.5
Meal 2
101.4 18.60
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
371.6 24.76
Meal 3
96.7 15.50
90.89
3.13
45.0
0.00
232.6 18.63
Meal 4
101.4 18.60
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
416.6 24.76
Meal 5
108.0 25.00
8.9
1.00
0.0
0.0
116.9 26.00
1385.0 119.6
Carbs
Fat
75%
0%
14%
19%
41%
2.0
0.0
2.74
1.1
5.8
8%
0%
12%
9%
9%
73%
45%
9%
0%
0%
27%
0.00
4.00
1.95
0.0
0.00
5.95
0%
3.00 27%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
6% 27.64 67%
64%
14%
0%
32%
4.10
2.74
0.00
6.84
17%
12%
0%
12%
73%
45%
9%
0%
0%
0%
24%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
3.00 27%
45%
0.40 10%
8%
9.24 83%
0%
15.0 100%
0%
0.00
0%
0%
5.00 100%
6% 27.64 60%
93%
45%
0%
89%
35%
2.00
1.00
0.0
3.00
27.6
7%
45%
0%
10%
8%
2.0
0.0
7.49
4.1
13.6
17%
0%
74%
73%
49%
2.03 19%
7.49 74%
5.00 100%
14.52 56%
0.00
0.10
0.0
0.10
83.5
0%
10%
0%
1%
54%

Item

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
193.5
31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9
36.52
Meal 2
153.2
24.80
35.6
4.00
135.0
0.0
0.0
0.00
45.0
0.00
368.8
28.80
Meal 3
153.2
24.80
35.6
4.00
135.0
0.0
0.0
0.00
323.8
28.80
Meal 4
153.2
24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4
30.96
Meal 5
108.0
25.00
8.9
1.00
0.0
0.0
116.9
26.00
1612.8
151.1
Carbs
64%
14%
19%
0%
38%
8.20
2.74
1.1
0.00
12.04
65%
45%
0%
0%
0%
31%
0.00
4.00
0.0
0.00
0.00
4.00
0%
6.00
45%
0.40
0%
15.0
0%
0.00
0%
5.00
4% 21.40
35%
10%
100%
0%
100%
52%
65%
45%
0%
0%
36%
0.00
4.00
0.0
0.00
4.00
0%
6.00
45%
0.40
0%
15.0
0%
0.00
5% 21.40
35%
10%
100%
0%
59%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00
45%
0.40
8%
9.24
0%
15.0
0%
0.00
6% 30.64
35%
10%
83%
100%
0%
65%
93%
45%
0%
89%
37%
2.00
1.00
0.0
3.00
29.0
7%
45%
0%
10%
7%
17%
12%
9%
0%
13%
Fat
4.06
19%
7.49
74%
4.1
73%
5.00 100%
20.63
49%
0.00
0.10
0.0
0.10
94.2
0%
10%
0%
1%
53%

Item
4 cups of spinach
1/2 tbsp olive oil
2 tbsp vinegar
Total
Calories Protein
Meal 1
153.2 24.80
35.6
4.00
99.6
2.16
72.0
0.0
0.0
0.00
360.4 30.96
Meal 2
193.5 31.05
90.89
3.13
1 tbsp flax seeds
50.5
2.3
45.0
0.00
Total
379.9 36.52
Meal 3
1 cup egg whites
108.0 25.00
1 cup spinach
8.9
1.00
1 serving greens+
0.0
0.0
Total
116.9 26.00
Meal 4
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
Total
423.4 30.96
Meal 5
153.2 24.80
4 cups of spinach
35.6
4.00
99.6
2.16
1 tbsp olive oil
135.0
0.0
2 tbsp vinegar
0.0
0.00
Total
423.4 30.96
Grand Total
1704.0 155.4
65%
45%
9%
0%
0%
34%
Carbs
Fat
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
8.0 100%
0%
0.00
0%
7% 23.64
59%
64%
8.20
14%
2.74
19%
1.1
0%
0.00
38% 12.04
17%
4.06 19%
12%
7.49 74%
9%
4.1
73%
0%
5.00 100%
13% 20.63 49%
93%
45%
0%
89%
2.00
1.00
0.0
3.00
7%
45%
0%
10%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
15.0 100%
0%
0.00
0%
6% 30.64
65%
65%
45%
9%
0%
0%
29%
36%
0.00
4.00
1.95
0.0
0.00
5.95
32.9
0%
6.00 35%
45%
0.40
10%
8%
9.24
83%
0%
15.0 100%
0%
0.00
0%
6% 30.64
65%
8% 105.7
56%
0.00
0.10
0.0
0.10
0%
10%
0%
1%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
Grand Total
Calories Protein
Meal 1
108.0
25.00
140.9
12.08
8.9
1.00
0.0
0.0
257.8
38.08
Meal 2 (shake)
106.0
20.0
0.0
0.0
90.89
3.13
50.5
2.3
247.4
25.5
Meal 3
153.2
24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4
30.96
Meal 4 (shake)
106.0
20.0
0.0
0.0
90.89
3.13
50.5
2.3
45.0
0.00
292.4
25.5
Meal 5
153.2
24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
468.4
30.96
1689.3
150.9
Carbs
Fat
93%
34%
45%
0%
59%
2.00
0.78
1.00
0.0
3.78
7%
0.00
2%
9.94
45%
0.10
0%
0.0
6% 10.04
0%
63%
10%
0%
35%
75%
0%
14%
19%
41%
2.0
0.0
2.74
1.1
5.8
8%
0%
12%
9%
9%
17%
0%
74%
73%
49%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
6% 30.64 65%
75%
0%
14%
19%
0%
35%
2.0
0.0
2.74
1.1
0.00
5.8
8%
0%
12%
9%
0%
8%
65%
45%
9%
0%
0%
0%
26%
36%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
27.4
0%
6.00 35%
45% 0.40 10%
8% 9.24 83%
0% 15.0 100%
0% 0.00
0%
0% 5.00 100%
5% 30.64 59%
6% 98.5 52%
2.0
0.0
7.49
4.1
13.6
2.0 17%
0.0
0%
7.49 74%
4.1 73%
5.00 100%
13.6 42%

Item
1 cup egg whites
1 cup spinach
1 serving greens+
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 large omega 3 egg
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
70.5
6.04
8.9
1.00
0.0
0.0
187.4 32.04
Meal 2
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4 30.96
Meal 3
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 4
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
468.4 30.96
Meal 5
108.0 25.00
70.5
6.04
8.9
1.00
0.0
0.0
187.4 32.04
1646.4 162.5
Carbs
Fat
0.00
4.97
0.10
0.0
5.07
0%
63%
10%
0%
24%
93%
34%
45%
0%
68%
2.00 7%
0.39 2%
1.00 45%
0.0 0%
3.39
7%
65%
45%
9%
0%
0%
29%
0.00 0%
6.00 35%
4.00 45%
0.40
10%
1.95
8%
9.24
83%
0.0
0%
15.0 100%
0.00
0%
0.00
0%
5.95
6% 30.64
65%
64%
8.20 17%
14%
2.74 12%
19%
1.1
9%
0%
0.00 0%
38% 12.04 13%
4.06 19%
7.49 74%
4.1
73%
5.00 100%
20.63 49%
65%
45%
9%
0%
0%
0%
26%
0.00 0%
6.00 35%
4.00 45%
0.40
10%
1.95
8%
9.24
83%
0.0
0%
15.0 100%
0.00
0%
0.00
0%
0.00
0%
5.00 100%
5.95
5% 30.64
59%
93%
34%
45%
0%
68%
39%
2.00 7%
0.39 2%
1.00 45%
0.0 0%
3.39
7%
30.7
7%
0.00
4.97
0.10
0.0
5.07
92.1
0%
63%
10%
0%
24%
50%

Item
1 serving greens+
1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total

1 tbsp flax seeds
Total
4 cups of spinach
1 tbsp olive oil
2 tbsp vinegar
Total
1 cup egg whites
1 large omega 3 egg
1 cup spinach
1 serving greens+
Total
Grand Total
Calories Protein
Meal 1 (shake)
106.0
20.0
0.0
0.0
90.89
3.13
50.5
2.3
247.4
25.5
Meal 2
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
423.4 30.96
Meal 3
193.5 31.05
90.89
3.13
50.5
2.3
45.0
0.00
379.9 36.52
Meal 4
153.2 24.80
35.6
4.00
99.6
2.16
135.0
0.0
0.0
0.00
45.0
0.00
468.4 30.96
Meal 5
108.0 25.00
70.5
6.04
8.9
1.00
0.0
0.0
187.4 32.04
1706.4 156.0
Carbs
Fat
75%
0%
14%
19%
41%
2.0
0.0
2.74
1.1
5.8
8%
0%
12%
9%
9%
2.0
0.0
7.49
4.1
13.6
17%
0%
74%
73%
49%
65%
45%
9%
0%
0%
29%
0.00
4.00
1.95
0.0
0.00
5.95
0%
6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
6% 30.64
35%
10%
83%
100%
0%
65%
64%
14%
19%
0%
38%
8.20
2.74
1.1
0.00
12.04
65%
45%
9%
0%
0%
0%
26%
0.00
4.00
1.95
0.0
0.00
0.00
5.95
0%
6.00
45% 0.40
8% 9.24
0% 15.0
0% 0.00
0% 5.00
5% 30.64
35%
10%
83%
100%
0%
100%
59%
93%
34%
45%
0%
68%
37%
2.00
0.39
1.00
0.0
3.39
33.2
7%
0.00
2%
4.97
45%
0.10
0%
0.0
7% 5.07
8% 100.6
0%
63%
10%
0%
24%
53%
17%
4.06
19%
12%
7.49
74%
9%
4.1
73%
0%
5.00 100%
13% 20.63
49%
High Carb - 140 lb Male - Day 1

Item
1 cup egg whites
1 cup spinach
1/3 cup oats
Fresh veggies x 2
1 serving of fruit
Total
1/3 cup oats
1 serving greens+
1 cup mixed berries
1/2 cup fat free plain yogurt
Total
1/2 cup red/pink lentils (cooked)
Veggies (fresh or frozen) x 3
Total
1 serving greens+
1 cup mixed berries
Total
1 sweet potato
Total
Grand Total
Calories Protein
Meal 1
108.0
25.00
8.9
1.00
105.0
4.32
57.0
2.00
93.0
1.00
371.9
33.32
Meal 2 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
67.70
7.02
367.2
32.3
Meal 3
135.2
24.80
90.7
8.3
85.0
4.00
310.9
37.13
Meal 4 (shake)
106.0
20.0
0.0
0.0
88.5
1.0
67.70
7.02
262.2
28.0
Meal 5
135.2
24.80
110.5
2.50
85.0
4.00
27.0
0.00
357.7
31.30
1669.9
162.1
Carbs
Fat
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
73%
37%
19%
48%
0.00
0%
13.5 60%
15.00 71%
28.50 37%
4.00
0.4
1.00
5.38
27%
4%
11%
16%
75%
0%
5%
41%
43%
2.0
8%
0.0
0%
20.0 90%
9.41 56%
31.4 48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
73%
9%
19%
0%
35%
39%
0.00
24.00
15.00
0.00
39.00
199.5
0%
87%
71%
0%
44%
48%
4.00 27%
0.50
4%
1.00 11%
3.00 100%
8.50 21%
24.8 13%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0
25.00
93%
2.00
1 cup spinach
8.9
1.00
45%
1.00
1/3 cup oats
105.0
4.32
16%
18.10
Fresh veggies x 2
57.0
2.00
14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
371.9
33.32
36%
51.10
Meal 2 (shake)
106.0
20.0
75%
2.0
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02
41%
9.41
Total
262.2
28.0
43%
31.4
Meal 3
135.2
24.80
73%
0.00
1oz (dry wt.) whole wheat pasta
110.5
2.50
9%
24.00
85.0
4.00
19%
15.00
Total
330.7
31.30
38%
39.00
Meal 4
1 cup egg whites
108.0
25.00
93%
2.00
1 cup spinach
8.9
1.00
45%
1.00
Fresh veggies x 2
57.0
2.00
14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
266.9
29.00
43%
33.00
Meal 5
135.2
24.80
73%
0.00
1/2 cup red/pink lentils (cooked volume)
90.7
8.3
37%
13.5
85.0
4.00
19%
15.00
1 serving of fruit
93.0
1.00
4%
20.00
27.0
0.00
0%
0.00
Total
430.9
38.13
35%
48.50
Grand Total
1662.6
159.8
38%
203.0
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
0%
87%
71%
47%
4.00
0.50
1.00
5.50
27%
4%
11%
15%
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0%
60%
71%
86%
0%
45%
49%
4.00 27%
0.4
4%
1.00 11%
1.00 10%
3.00 100%
9.38 20%
23.5 13%

Item
Calories Protein
%
Carbs
%
Meal 1 (shake)
106.0
20.0 75%
2.0 8%
1/3 cup oats
105.0
4.32 16%
18.10 69%
1 serving greens+
0.0
0.0
0%
0.0 0%
1 cup mixed berries
88.5
1.0
5%
20.0 90%
67.70
7.02 41%
9.41 56%
Total
367.2
32.3 35%
49.5 54%
Meal 2
135.2 24.80 73%
0.00 0%
110.5
2.50
9%
24.00 87%
1 serving of fruit
93.0
1.00
4%
20.00 86%
85.0
4.00 19%
15.00 71%
Total
423.7 32.30 30%
59.00 56%
Meal 3
135.2 24.80 73%
0.00 0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
2 tbsp flavored vinegar
4.0
0.00
0%
1.00 100%
Total
324.8 31.80 39% 35.00 43%
Meal 4
193.5 31.05 64%
8.20 17%
1 serving of fruit
93.0
1.00
4%
20.00 86%
27.0
0.00
0%
0.00 0%
Total
313.5 32.05 41%
28.20 36%
Meal 5
1 cup egg whites
108.0 25.00 93%
2.00 7%
1 cup spinach
8.9
1.00 45%
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Total
266.9 29.00 43%
33.00 49%
Grand Total
1696.1 157.5 37%
204.7 48%
Fat
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
4.00
0.50
1.00
1.00
6.50
27%
4%
10%
11%
14%
4.00
0.40
1.00
1.00
0.00
6.40
27%
10%
10%
16%
0%
18%
4.06
1.00
3.00
8.06
19%
10%
100%
23%
0.00
0.10
1.00
1.00
2.10
27.5
0%
10%
16%
10%
7%
15%

Item
Calories Protein
%
Carbs
%
Meal 1 (shake)
106.0
20.0 75%
2.0
8%
1/3 cup oats
105.0
4.32 16%
18.10 69%
1 serving greens+
0.0
0.0
0%
0.0
0%
1 cup mixed berries
88.5
1.0
5%
20.0 90%
67.70
7.02 41%
9.41 56%
Total
367.2
32.3
35%
49.5 54%
Meal 2
1 cup egg whites
108.0
25.00 93%
2.00
7%
1 cup spinach
8.9
1.00 45%
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Total
266.9
29.00 43%
33.00 49%
Meal 3
135.2
24.80 73%
0.00
0%
1 sweet potato
110.5
2.50
9%
24.00 87%
85.0
4.00 19%
15.00 71%
Total
330.7
31.30 38%
39.00 47%
Meal 4
193.5
31.05 64%
8.20 17%
1 serving of fruit
93.0
1.00
4%
20.00 86%
27.0
0.00
0%
0.00
0%
Total
313.5
32.05 41%
28.20 36%
Meal 5
135.2
24.80 73%
0.00
0%
4 cups of spinach
35.6
4.00
45%
4.00 45%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
4.0
0.00
0%
1.00 100%
27.0
0.00
0%
0.00
0%
Total
351.8
31.80
36%
35.00 40%
Grand Total
1630.1
156.5 38%
184.7 45%
Fat
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
4.00
0.50
1.00
5.50
27%
4%
11%
15%
4.06 19%
1.00 10%
3.00 100%
8.06 23%
4.00 27%
0.40 10%
1.00 10%
1.00 16%
0.00
0%
3.00 100%
6.40 16%
26.5 15%

Item
Calories Protein
%
Meal 1
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
1/3 cup oats
105.0
4.32 16%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00
4%
Total
371.9
33.32 36%
Meal 2
135.2
24.80 73%
110.5
2.50
9%
1 serving of fruit
93.0
1.00
4%
85.0
4.00 19%
Total
423.7
32.30 30%
Meal 3
135.2
24.80 73%
1 sweet potato
110.5
2.50
9%
85.0
4.00 19%
27.0
0.00
0%
Total
357.7
31.30 35%
Meal 4 (shake)
106.0
20.0 75%
1 serving greens+
0.0
0.0
0%
1 cup mixed berries
88.5
1.0
5%
67.70
7.02 41%
Total
262.2
28.0 43%
Meal 5
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00
4%
Total
266.9
29.00 43%
Grand Total
1682.4
153.9 37%
Carbs
Fat
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
0.00
24.00
20.00
15.00
59.00
0%
87%
86%
71%
56%
4.00
0.50
1.00
1.00
6.50
27%
4%
10%
11%
14%
0.00
24.00
15.00
0.00
39.00
0%
87%
71%
0%
44%
4.00 27%
0.50
4%
1.00 11%
3.00 100%
8.50 21%
2.0
0.0
20.0
9.41
31.4
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
2.00
1.00
10.00
20.00
33.00
213.5
7%
45%
70%
86%
49%
51%
0.00
0.10
1.00
1.00
2.10
23.6
0%
10%
16%
10%
7%
13%

Item
1 cup egg whites
1 cup spinach
1/3 cup oats
Fresh veggies x 2
1 serving of fruit
Total
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
Total
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
1 sweet potato
Total
Grand Total
Calories Protein
Meal 1
108.0 25.00
8.9
1.00
105.0
4.32
57.0
2.00
93.0
1.00
371.9 33.32
Meal 2 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
67.70
7.02
367.2
32.3
Meal 3
135.2 24.80
110.5
2.50
90.7
8.3
85.0
4.00
421.4 39.63
Meal 4 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
67.70
7.02
367.2
32.3
Meal 5
135.2 24.80
110.5
2.50
90.7
8.3
85.0
4.00
27.0
0.00
448.4 39.63
1976.1 177.3
Carbs
Fat
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
73%
9%
37%
19%
38%
0.00
24.00
13.5
15.00
52.50
0%
87%
60%
71%
50%
4.00
0.50
0.4
1.00
5.88
27%
4%
4%
11%
13%
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
73%
9%
37%
19%
0%
35%
36%
0.00
24.00
13.5
15.00
0.00
52.50
255.1
0%
87%
60%
71%
0%
47%
52%
4.00 27%
0.50
4%
0.4
4%
1.00 11%
3.00 100%
8.88 18%
27.4 12%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16%
18.10
Fresh veggies x 2
57.0
2.00 14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
371.9 33.32 36%
51.10
Meal 2 (shake)
106.0
20.0 75%
2.0
1/3 cup oats
105.0
4.32 16%
18.10
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
367.2
32.3 35%
49.5
Meal 3
135.2 24.80 73%
0.00
110.5
2.50
9%
24.00
90.7
8.3 37%
13.5
1 serving of fruit
93.0
1.00
4%
20.00
85.0
4.00 19%
15.00
Total
514.4 40.63 32%
72.50
Meal 4
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
Fresh veggies x 2
57.0
2.00 14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
266.9 29.00 43%
33.00
Meal 5
135.2 24.80 73%
0.00
1 sweet potato
110.5
2.50
9%
24.00
90.7
8.3 37%
13.5
85.0
4.00 19%
15.00
1 serving of fruit
93.0
1.00
4%
20.00
27.0
0.00
0%
0.00
Total
541.4 40.63 30%
72.50
Grand Total
2061.8 175.9 34%
278.6
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
0%
87%
60%
86%
71%
56%
4.00
0.50
0.4
1.00
1.00
6.88
27%
4%
4%
10%
11%
12%
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0%
87%
60%
71%
86%
0%
54%
54%
4.00
0.50
0.4
1.00
1.00
3.00
9.88
27.1
27%
4%
4%
11%
10%
100%
16%
12%

Item
Calories Protein
Meal 1 (shake)
106.0
20.0
1/3 cup oats
105.0
4.32
1 serving greens+
0.0
0.0
1 cup mixed berries
88.5
1.0
67.70
7.02
Total
367.2
32.3
Meal 2
135.2 24.80
110.5
2.50
90.7
8.3
1 serving of fruit
93.0
1.00
85.0
4.00
Total
514.4 40.63
Meal 3
135.2 24.80
4 cups of spinach
35.6
4.00
1 serving of fruit
93.0
1.00
Fresh veggies x 2
57.0
2.00
4.0
0.00
27.0
0.00
Total
351.8 31.80
Meal 4
193.5 31.05
1/3 cup (approx 40g dry wt.) muesli cereal
167.4
4.12
1 serving of fruit
93.0
1.00
27.0
0.00
Total
481.0 36.17
Meal 5
1 cup egg whites
108.0 25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9 33.32
Grand Total
2086.3 174.3
Carbs
Fat
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
73%
9%
37%
4%
19%
32%
0.00
24.00
13.5
20.00
15.00
72.50
0%
87%
60%
86%
71%
56%
4.00
0.50
0.4
1.00
1.00
6.88
27%
4%
4%
10%
11%
12%
73%
0.00
0%
45%
4.00 45%
4% 20.00 86%
14% 10.00 70%
0%
1.00 100%
0%
0.00
0%
36% 35.00 40%
4.00 27%
0.40 10%
1.00 10%
1.00 16%
0.00
0%
3.00 100%
6.40 16%
64%
10%
4%
0%
30%
8.20
33.06
20.00
0.00
61.26
17% 4.06 19%

79% 2.08 11%
86% 1.00 10%
0% 3.00 100%
51% 10.14 19%
93%
45%
16%
14%
4%
36%
33%
2.00
1.00
18.10
10.00
20.00
51.10
269.4
7%
45%
69%
70%
86%
55%
52%
0.00
0.10
1.70
1.00
1.00
3.80
31.6
0%
10%
15%
16%
10%
9%
14%

Item
CaloriesProtein
Meal 1 (shake)
106.0
20.0
1/3 cup oats
105.0
4.32
1 serving greens+
0.0
0.0
1 cup mixed berries
88.5
1.0
67.70
7.02
Total
367.2
32.3
Meal 2
1 cup egg whites
108.0 25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9 33.32
Meal 3
135.2 24.80
1 sweet potato
110.5
2.50
90.7
8.3
85.0
4.00
1 serving of fruit
93.0
1.00
Total
514.4 40.63
Meal 4
193.5 31.05
167.4
4.12
1 serving of fruit
93.0
1.00
27.0
0.00
Total
481.0 36.17
Meal 5
135.2 24.80
4 cups of spinach
35.6
4.00
1 serving of fruit
93.0
1.00
Fresh veggies x 2
57.0
2.00
4.0
0.00
27.0
0.00
Total
351.8 31.80
Grand Total
2086.3 174.3
Carbs
Fat
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
73%
9%
37%
19%
4%
32%
0.00
24.00
13.5
15.00
20.00
72.50
0%
87%
60%
71%
86%
56%
4.00
0.50
0.4
1.00
1.00
6.88
27%
4%
4%
11%
10%
12%
64%
10%
4%
0%
30%
8.20
33.06
20.00
0.00
61.26
17% 4.06 19%

79% 2.08 11%
86% 1.00 10%
0% 3.00 100%
51% 10.14 19%
73%
45%
4%
14%
0%
0%
36%
33%
0.00
0%
4.00 45%
20.00 86%
10.00 70%
1.00 100%
0.00
0%
35.00 40%
269.4 52%
4.00 27%
0.40 10%
1.00 10%
1.00 16%
0.00
0%
3.00 100%
6.40 16%
31.6 14%

Item
Calories Protein
Meal 1
1 cup egg whites
108.0
25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9
33.32
Meal 2
135.2
24.80
110.5
2.50
90.7
8.3
1 serving of fruit
93.0
1.00
85.0
4.00
Total
514.4
40.63
Meal 3
135.2
24.80
1 sweet potato
110.5
2.50
90.7
8.3
85.0
4.00
1 serving of fruit
93.0
1.00
27.0
0.00
Total
541.4
40.63
Meal 4 (shake)
106.0
20.0
1 serving greens+
0.0
0.0
1 cup mixed berries
88.5
1.0
67.70
7.02
Total
262.2
28.0
Meal 5
1 cup egg whites
108.0
25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9
33.32
Grand Total
2061.8
175.9
Carbs
Fat
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
73%
9%
37%
4%
19%
32%
0.00
24.00
13.5
20.00
15.00
72.50
0%
87%
60%
86%
71%
56%
4.00
0.50
0.4
1.00
1.00
6.88
27%
4%
4%
10%
11%
12%
73%
9%
37%
19%
4%
0%
30%
0.00
24.00
13.5
15.00
20.00
0.00
72.50
0%
87%
60%
71%
86%
0%
54%
4.00 27%
0.50
4%
0.4
4%
1.00 11%
1.00 10%
3.00 100%
9.88 16%
75%
0%
5%
41%
43%
2.0
0.0
20.0
9.41
31.4
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
93%
45%
16%
14%
4%
36%
34%
2.00
1.00
18.10
10.00
20.00
51.10
278.6
7%
45%
69%
70%
86%
55%
54%
0.00
0.10
1.70
1.00
1.00
3.80
27.1
0%
10%
15%
16%
10%
9%
12%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16% 18.10
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
371.9 33.32 36% 51.10
Meal 2 (shake)
212.0
40.0 75%
4.0
1/3 cup oats
105.0
4.32 16% 18.10
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
473.2
52.3 44%
51.5
Meal 3
193.8 37.20 77%
0.00
110.5
2.50
9% 24.00
90.7
8.3 37%
13.5
85.0
4.00 19% 15.00
Total
480.0 52.03 43% 52.50
Meal 4 (shake)
212.0
40.0 75%
4.0
1/3 cup oats
105.0
4.32 16% 18.10
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
473.2
52.3 44%
51.5
Meal 5
193.8 37.20 77%
0.00
1 sweet potato
110.5
2.50
9% 24.00
90.7
8.3 37%
13.5
85.0
4.00 19% 15.00
27.0
0.00
0%
0.00
Total
507.0 52.03 41% 52.50
Grand Total
2305.3 242.1 42% 259.1
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
0%
87%
60%
71%
44%
5.00
0.50
0.4
1.00
6.88
23%
4%
4%
11%
13%
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
0%
87%
60%
71%
0%
41%
45%
5.00
0.50
0.4
1.00
3.00
9.88
33.4
23%
4%
4%
11%
100%
18%
13%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0
25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16%
18.10
Fresh veggies x 2
57.0
2.00 14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
371.9
33.32 36%
51.10
Meal 2 (shake)
212.0
40.0 75%
4.0
1/3 cup oats
105.0
4.32 16%
18.10
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
473.2
52.3 44%
51.5
Meal 3
193.8
37.20 77%
0.00
110.5
2.50
9%
24.00
90.7
8.3 37%
13.5
1 serving of fruit
93.0
1.00
4%
20.00
85.0
4.00 19%
15.00
Total
573.0
53.03 37%
72.50
Meal 4
1 cup egg whites
108.0
25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16%
18.10
Fresh veggies x 2
57.0
2.00 14%
10.00
1 serving of fruit
93.0
1.00
4%
20.00
Total
371.9
33.32 36%
51.10
Meal 5
193.8
37.20 77%
0.00
1 sweet potato
110.5
2.50
9%
24.00
90.7
8.3 37%
13.5
85.0
4.00 19%
15.00
1 serving of fruit
93.0
1.00
4%
20.00
27.0
0.00
0%
0.00
Total
600.0
53.03 35%
72.50
Grand Total
2390.0
225.0 38%
298.7
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
0%
87%
60%
86%
71%
51%
5.00
0.50
0.4
1.00
1.00
7.88
23%
4%
4%
10%
11%
12%
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
0% 5.00
87% 0.50
60%
0.4
71% 1.00
86% 1.00
0% 3.00
48% 10.88
50% 32.8
23%
4%
4%
11%
10%
100%
16%
12%

Item
Calories Protein
Meal 1 (shake)
212.0
40.0
1/3 cup oats
105.0
4.32
1 serving greens+
0.0
0.0
1 cup mixed berries
88.5
1.0
67.70
7.02
Total
473.2
52.3
Meal 2
193.8 37.20
110.5
2.50
90.7
8.3
1 serving of fruit
93.0
1.00
85.0
4.00
Total
573.0 53.03
Meal 3
193.8 37.20
4 cups of spinach
35.6
4.00
1 serving of fruit
93.0
1.00
Fresh veggies x 2
57.0
2.00
4.0
0.00
27.0
0.00
Total
410.4 44.20
Meal 4
193.5 31.05
106.0
20.0
167.4
4.12
1 serving of fruit
93.0
1.00
27.0
0.00
Total
587.0 56.17
Meal 5
1 cup egg whites
108.0 25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9 33.32
Grand Total
2415.5 239.1
Carbs
Fat
75%
16%
0%
5%
41%
44%
4.0
18.10
0.0
20.0
9.41
51.5
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
77%
9%
37%
4%
19%
37%
0.00
24.00
13.5
20.00
15.00
72.50
0%
87%
60%
86%
71%
51%
5.00
0.50
0.4
1.00
1.00
7.88
23%
4%
4%
10%
11%
12%
77%
45%
4%
14%
0%
0%
43%
0.00
0% 5.00
23%
4.00 45% 0.40
10%
20.00 86% 1.00 10%
10.00 70% 1.00 16%
1.00 100% 0.00
0%
0.00
0% 3.00 100%
35.00 34% 7.40
16%
64%
75%
10%
4%
0%
38%
8.20
2.0
33.06
20.00
0.00
63.26
17% 4.06 19%

8%
2.0 17%
79% 2.08 11%
86% 1.00 10%
0% 3.00 100%
43% 12.14 19%
93%
45%
16%
14%
4%
36%
40%
2.00
1.00
18.10
10.00
20.00
51.10
273.4
7%
45%
69%
70%
86%
55%
45%
0.00
0.10
1.70
1.00
1.00
3.80
37.6
0%
10%
15%
16%
10%
9%
14%

Item
Calories Protein
Meal 1 (shake)
212.0
40.0
1/3 cup oats
105.0
4.32
1 serving greens+
0.0
0.0
1 cup mixed berries
88.5
1.0
67.70
7.02
Total
473.2
52.3
Meal 2
1 cup egg whites
108.0 25.00
1 cup spinach
8.9
1.00
1/3 cup oats
105.0
4.32
Fresh veggies x 2
57.0
2.00
1 serving of fruit
93.0
1.00
Total
371.9 33.32
Meal 3
193.8 37.20
1 sweet potato
110.5
2.50
90.7
8.3
85.0
4.00
1 serving of fruit
93.0
1.00
27.0
0.00
Total
600.0 53.03
Meal 4
193.5 31.05
106.0
20.0
167.4
4.12
1 serving of fruit
93.0
1.00
27.0
0.00
Total
587.0 56.17
Meal 5
193.8 37.20
4 cups of spinach
35.6
4.00
1 serving of fruit
93.0
1.00
Fresh veggies x 2
57.0
2.00
4.0
0.00
27.0
0.00
Total
410.4 44.20
Grand Total
2442.5 239.1
Carbs
Fat
75%
16%
0%
5%
41%
44%
4.0
18.10
0.0
20.0
9.41
51.5
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
77%
9%
37%
19%
4%
0%
35%
0.00
24.00
13.5
15.00
20.00
0.00
72.50
0% 5.00 23%
87% 0.50
4%
60%
0.4
4%
71% 1.00 11%
86% 1.00 10%
0% 3.00 100%
48% 10.88 16%
64%
75%
10%
4%
0%
38%
8.20
2.0
33.06
20.00
0.00
63.26
17% 4.06 19%

8%
2.0 17%
79% 2.08 11%
86% 1.00 10%
0% 3.00 100%
43% 12.14 19%
77%
45%
4%
14%
0%
0%
43%
39%
0.00
0%
4.00 45%
20.00 86%
10.00 70%
1.00 100%
0.00
0%
35.00 34%
273.4 45%
5.00 23%
0.40 10%
1.00 10%
1.00 16%
0.00
0%
3.00 100%
7.40 16%
40.6 15%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16% 18.10
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
371.9 33.32 36% 51.10
Meal 2
193.8 37.20 77%
0.00
110.5
2.50
9% 24.00
90.7
8.3 37%
13.5
1 serving of fruit
93.0
1.00
4% 20.00
85.0
4.00 19% 15.00
Total
573.0 53.03 37% 72.50
Meal 3
193.8 37.20 77%
0.00
1 sweet potato
110.5
2.50
9% 24.00
90.7
8.3 37%
13.5
85.0
4.00 19% 15.00
1 serving of fruit
93.0
1.00
4% 20.00
27.0
0.00
0%
0.00
Total
600.0 53.03 35% 72.50
Meal 4 (shake)
212.0
40.0 75%
4.0
1/3 cup oats
105.0
4.32 16% 18.10
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
473.2
52.3 44%
51.5
Meal 5
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16% 18.10
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
371.9 33.32 36% 51.10
Grand Total
2390.0 225.0 38% 298.7
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
0%
87%
60%
86%
71%
51%
5.00
0.50
0.4
1.00
1.00
7.88
23%
4%
4%
10%
11%
12%
0%
5.00 23%
87%
0.50
4%
60%
0.4
4%
71%
1.00 11%
86%
1.00 10%
0%
3.00 100%
48% 10.88 16%
8%
69%
0%
90%
56%
44%
4.0
1.70
0.0
0.5
0.22
6.4
17%
15%
0%
5%
3%
12%
7%
45%
69%
70%
86%
55%
50%
0.00
0.10
1.70
1.00
1.00
3.80
32.8
0%
10%
15%
16%
10%
9%
12%
High Carb - 120 lb Female - Day 1

Item
Calories Protein %
Carbs
Meal 1
1 cup egg whites
108.0
25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
Fresh veggies x 2
57.0
2.00 14%
10.00
1 serving of fruit
93.0
1.00 4%
20.00
Total
266.9
29.00 43%
33.00
Meal 2 (shake)
1/2 scoop milk protein blend
53.0
10.0 75%
1.0
1/3 cup oats
105.0
4.32 16%
18.10
1 serving greens+
0.0
0.0 0%
0.0
1 cup mixed berries
88.5
1.0 5%
20.0
Total
246.5
15.3 25%
39.1
Meal 3
101.4
18.60 73%
0.00
1/2 cup red/pink lentils (cooked volume)90.7
8.3 37%
13.5
85.0
4.00 19%
15.00
Total
277.1
30.93 45%
28.50
Meal 4 (shake)
53.0
10.0 75%
1.0
1 serving greens+
0.0
0.0 0%
0.0
1 cup mixed berries
88.5
1.0 5%
20.0
Total
141.5
11.0 31%
21.0
Meal 5
101.4
18.60 73%
0.00
1/2 sweet potato
55.3
1.25 9%
12.00
85.0
4.00 19%
15.00
27.0
0.00 0%
0.00
Total
268.7
23.85 36%
27.00
Grand Total
1200.7
110.1 37%
148.6
Fat
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
8%
69%
0%
90%
63%
1.0
1.70
0.0
0.5
3.2
17%
15%
0%
5%
12%
0%
60%
71%
41%
3.00
0.4
1.00
4.38
27%
4%
11%
14%
8%
0%
90%
59%
1.0
0.0
0.5
1.5
17%
0%
5%
10%
0%
87%
71%
0%
40%
50%
3.00 27%
0.25
4%
1.00 11%
3.00 100%
7.25 24%
18.4 14%
M etabolic Surge - Rapid Fat Loss - M eal Plans

http://www.fitness-ebook s.com

Item
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
1 serving greens+
1 cup mixed berries
Total
Total
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
1 serving of fruit
Total
Grand Total
Calories Protein %
Carbs
Meal 1
108.0
25.00 93%
2.00
8.9
1.00 45%
1.00
57.0
2.00 14%
10.00
93.0
1.00 4%
20.00
266.9
29.00 43%
33.00
Meal 2 (shake)
53.0
10.0 75%
1.0
0.0
0.0 0%
0.0
88.5
1.0 5%
20.0
141.5
11.0 31%
21.0
Meal 3
101.4
18.60 73%
0.00
85.0
4.00 19%
15.00
186.4
22.60 48%
15.00
Meal 4
108.0
25.00 93%
2.00
8.9
1.00 45%
1.00
57.0
2.00 14%
10.00
93.0
1.00 4%
20.00
266.9
29.00 43%
33.00
Meal 5
101.4
18.60 73%
0.00
85.0
4.00 19%
15.00
93.0
1.00 4%
20.00
27.0
0.00 0%
0.00
306.4
23.60 31%
35.00
1168.1
115.2 39%
137.0
Fat
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
8%
0%
90%
59%
1.0
0.0
0.5
1.5
17%
0%
5%
10%
0%
71%
32%
3.00
1.00
4.00
27%
11%
19%
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0%
71%
86%
0%
46%
47%
3.00
1.00
1.00
3.00
8.00
17.7
27%
11%
10%
100%
23%
14%

Item
Calories Protein
%
Carbs
%
Meal 1 (shake)
53.0
10.0 75%
1.0
8%
1 serving greens+
0.0
0.0 0%
0.0
0%
1 cup mixed berries
88.5
1.0 5%
20.0 90%
Total
141.5
11.0 31%
21.0 59%
Meal 2
101.4
18.60 73%
0.00
0%
1 serving of fruit
93.0
1.00 4%
20.00 86%
85.0
4.00 19%
15.00 71%
Total
279.4
23.60 34%
35.00 50%
Meal 3
101.4
18.60 73%
0.00
0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
1 serving of fruit
93.0
1.00 4%
20.00 86%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
4.0
0.00
0%
1.00 100%
Total
291.0
25.60 35%
35.00 48%
Meal 4
125ml (1/2 cup) lowfat cottage cheese
96.7
15.50 64%
4.10 17%
1 serving of fruit
93.0
1.00 4%
20.00 86%
27.0
0.00 0%
0.00
0%
Total
216.7
16.50 30%
24.10 44%
Meal 5
1 cup egg whites
108.0
25.00 93%
2.00
7%
1 cup spinach
8.9
1.00 45%
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
1 serving of fruit
93.0
1.00 4%
20.00 86%
Total
266.9
29.00 43%
33.00 49%
Grand Total
1195.5
105.7 35%
148.1 50%
Fat
1.0
0.0
0.5
1.5
17%
0%
5%
10%
3.00
1.00
1.00
5.00
27%
10%
11%
16%
3.00
0.40
1.00
1.00
0.00
5.40
27%
10%
10%
16%
0%
17%
2.03 19%
1.00 10%
3.00 100%
6.03 25%
0.00
0.10
1.00
1.00
2.10
20.0
0%
10%
16%
10%
7%
15%

Item
Calories Protein %
Carbs
%
Meal 1 (shake)
53.0
10.0 75%
1.0
8%
1 serving greens+
0.0
0.0
0%
0.0
0%
1 cup mixed berries
88.5
1.0
5%
20.0 90%
Total
141.5
11.0 31%
21.0 59%
Meal 2
1 cup egg whites
108.0
25.00 93%
2.00
7%
1 cup spinach
8.9
1.00 45%
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Total
266.9
29.00 43%
33.00 49%
Meal 3
101.4
18.60 73%
0.00
0%
1/2 sweet potato
55.3
1.25
9%
12.00 87%
85.0
4.00 19%
15.00 71%
Total
241.7
23.85 39%
27.00 45%
Meal 4
125ml (1/2 cup) low fat, cottage cheese
96.7
15.50 64%
4.10 17%
1 serving of fruit
93.0
1.00
4%
20.00 86%
27.0
0.00
0%
0.00
0%
Total
216.7
16.50 30%
24.10 44%
Meal 5
101.4
18.60 73%
0.00
0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
4.0
0.00
0%
1.00 100%
Total
291.0
25.60 35%
35.00 48%
Grand Total
1157.7
106.0 37%
140.1 48%
Fat
1.0
0.0
0.5
1.5
17%
0%
5%
10%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
3.00
0.25
1.00
4.25
27%
4%
11%
16%
2.03 19%
1.00 10%
3.00 100%
6.03 25%
3.00
0.40
1.00
1.00
0.00
5.40
19.3
27%
10%
10%
16%
0%
17%
15%

Item
Calories Protein %
Meal 1
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00 4%
Total
266.9
29.00 43%
Meal 2
3oz (169.98g) extra lean meat 101.4
18.60 73%
1 serving of fruit
93.0
1.00 4%
85.0
4.00 19%
Total
279.4
23.60 34%
Meal 3
3oz (169.98g) extra lean meat 101.4
18.60 73%
85.0
4.00 19%
27.0
0.00 0%
Total
213.4
22.60 42%
Meal 4 (shake)
53.0
10.0 75%
1 serving greens+
0.0
0.0 0%
1 cup mixed berries
88.5
1.0 5%
Total
141.5
11.0 31%
Meal 5
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00 4%
Total
266.9
29.00 43%
Grand Total
1168.1
115.2 39%
Carbs
Fat
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0.00 0%
20.00 86%
15.00 71%
35.00 50%
3.00
1.00
1.00
5.00
27%
10%
11%
16%
0.00 0%
15.00 71%
0.00 0%
15.00 28%
3.00
27%
1.00
11%
3.00 100%
7.00
30%
2.00
1.00
10.00
20.00
33.00
1.0 8%
0.0 0%
20.0 90%
21.0 59%
1.0
0.0
0.5
1.5
17%
0%
5%
10%
7%
45%
70%
86%
49%
47%
0.00
0.10
1.00
1.00
2.10
17.7
0%
10%
16%
10%
7%
14%
2.00
1.00
10.00
20.00
33.00
137.0

Item
1 cup egg whites
1 cup spinach
1/3 cup oats
Fresh veggies x 2
1 serving of fruit
Total
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
Total
1 serving greens+
1 cup mixed berries
Total
1/2 sweet potato
Total
Grand Total
Calories Protein
%
Carbs
Meal 1
108.0
25.00 93%
2.00
8.9
1.00 45%
1.00
105.0
4.32 16%
18.10
57.0
2.00 14%
10.00
93.0
1.00
4%
20.00
371.9
33.32 36%
51.10
Meal 2 (shake)
106.0
20.0 75%
2.0
105.0
4.32 16%
18.10
0.0
0.0
0%
0.0
88.5
1.0
5%
20.0
299.5
25.3 34%
40.1
Meal 3
101.4
18.60 73%
0.00
90.7
8.3 37%
13.5
85.0
4.00 19%
15.00
277.1
30.93 45%
28.50
Meal 4 (shake)
106.0
20.0 75%
2.0
0.0
0.0
0%
0.0
88.5
1.0
5%
20.0
194.5
21.0 43%
22.0
Meal 5
101.4
18.60 73%
0.00
55.3
1.25
9%
12.00
85.0
4.00 19%
15.00
27.0
0.00
0%
0.00
268.7
23.85 36%
27.00
1411.7
134.4 38%
168.7
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
69%
0%
90%
54%
2.0
1.70
0.0
0.5
4.2
17%
15%
0%
5%
13%
0%
60%
71%
41%
3.00
0.4
1.00
4.38
27%
4%
11%
14%
8%
0%
90%
45%
2.0
0.0
0.5
2.5
17%
0%
5%
12%
0%
87%
71%
0%
40%
48%
3.00 27%
0.25
4%
1.00 11%
3.00 100%
7.25 24%
22.1 14%

Item
Calories Protein
%
Meal 1
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
1/3 cup oats
105.0
4.32 16%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00
4%
Total
371.9
33.32 36%
Meal 2 (shake)
106.0
20.0 75%
1 serving greens+
0.0
0.0
0%
1 cup mixed berries
88.5
1.0
5%
Total
194.5
21.0 43%
Meal 3
101.4
18.60 73%
85.0
4.00 19%
Total
186.4
22.60 48%
Meal 4
1 cup egg whites
108.0
25.00 93%
1 cup spinach
8.9
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
1 serving of fruit
93.0
1.00
4%
Total
266.9
29.00 43%
Meal 5
101.4
18.60 73%
85.0
4.00 19%
1 serving of fruit
93.0
1.00
4%
27.0
0.00
0%
Total
306.4
23.60 31%
Grand Total
1326.1
129.5 39%
Carbs
Fat
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
2.0
0.0
20.0
22.0
8%
0%
90%
45%
2.0
0.0
0.5
2.5
17%
0%
5%
12%
0.00
15.00
15.00
0%
71%
32%
3.00
1.00
4.00
27%
11%
19%
2.00
1.00
10.00
20.00
33.00
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0.00
15.00
20.00
0.00
35.00
156.1
0%
71%
86%
0%
46%
47%
3.00 27%
1.00 11%
1.00 10%
3.00 100%
8.00 23%
20.4 14%

Item
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
1 serving of fruit
Total
4 cups of spinach
1 serving of fruit
Fresh veggies x 2
Total
1 serving of fruit
Total
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
Grand Total
Calories Protein
Meal 1 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
299.5
25.3
Meal 2
101.4
18.60
93.0
1.00
85.0
4.00
279.4
23.60
Meal 3
101.4
18.60
35.6
4.00
93.0
1.00
57.0
2.00
4.0
0.00
291.0
25.60
Meal 4
96.7
15.50
93.0
1.00
27.0
0.00
216.7
16.50
Meal 5
108.0
25.00
8.9
1.00
57.0
2.00
93.0
1.00
266.9
29.00
1353.5
120.0
Carbs
Fat
75%
16%
0%
5%
34%
2.0
18.10
0.0
20.0
40.1
8%
69%
0%
90%
54%
2.0
1.70
0.0
0.5
4.2
17%
15%
0%
5%
13%
73%
4%
19%
34%
0.00
20.00
15.00
35.00
0%
86%
71%
50%
3.00
1.00
1.00
5.00
27%
10%
11%
16%
73%
45%
4%
14%
0%
35%
0.00
0%
4.00 45%
20.00 86%
10.00 70%
1.00 100%
35.00 48%
3.00
0.40
1.00
1.00
0.00
5.40
27%
10%
10%
16%
0%
17%
64%
4%
0%
30%
4.10
20.00
0.00
24.10
17%
86%
0%
44%
2.03 19%
1.00 10%
3.00 100%
6.03 25%
93%
45%
14%
4%
43%
35%
2.00
1.00
10.00
20.00
33.00
167.2
7%
45%
70%
86%
49%
49%
0.00
0.10
1.00
1.00
2.10
22.7
0%
10%
16%
10%
7%
15%

Item
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
1/2 sweet potato
Total
1 serving of fruit
Total
4 cups of spinach
1 serving of fruit
Fresh veggies x 2
Total
Grand Total
Calories Protein
Meal 1 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
299.5
25.3
Meal 2
108.0
25.00
8.9
1.00
57.0
2.00
93.0
1.00
266.9
29.00
Meal 3
101.4
18.60
55.3
1.25
85.0
4.00
241.7
23.85
Meal 4
96.7
15.50
93.0
1.00
27.0
0.00
216.7
16.50
Meal 5
101.4
18.60
35.6
4.00
93.0
1.00
57.0
2.00
4.0
0.00
291.0
25.60
1315.7
120.3
Carbs
Fat
75%
16%
0%
5%
34%
2.0
18.10
0.0
20.0
40.1
8%
69%
0%
90%
54%
2.0
1.70
0.0
0.5
4.2
17%
15%
0%
5%
13%
93%
45%
14%
4%
43%
2.00
1.00
10.00
20.00
33.00
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
73%
9%
19%
39%
0.00
12.00
15.00
27.00
0%
87%
71%
45%
3.00
0.25
1.00
4.25
27%
4%
11%
16%
64%
4%
0%
30%
4.10
20.00
0.00
24.10
17%
86%
0%
44%
2.03 19%
1.00 10%
3.00 100%
6.03 25%
73%
45%
4%
14%
0%
35%
37%
0.00
0% 3.00
4.00 45% 0.40
20.00 86% 1.00
10.00 70% 1.00
1.00 100% 0.00
35.00 48% 5.40
159.2 48% 22.0
27%
10%
10%
16%
0%
17%
15%

Item
1 cup egg whites
1 cup spinach
1/3 cup oats
Fresh veggies x 2
1 serving of fruit
Total
1 serving of fruit
Total
1/2 sweet potato
Total
1 serving greens+
1 cup mixed berries
Total
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
Grand Total
Calories Protein
%
Carbs
Meal 1
108.0
25.00 93%
2.00
8.9
1.00 45%
1.00
105.0
4.32 16%
18.10
57.0
2.00 14%
10.00
93.0
1.00
4%
20.00
371.9
33.32 36%
51.10
Meal 2
101.4
18.60 73%
0.00
93.0
1.00
4%
20.00
85.0
4.00 19%
15.00
279.4
23.60 34%
35.00
Meal 3
101.4
18.60 73%
0.00
55.3
1.25
9%
12.00
85.0
4.00 19%
15.00
27.0
0.00
0%
0.00
268.7
23.85 36%
27.00
Meal 4 (shake)
106.0
20.0 75%
2.0
0.0
0.0
0%
0.0
88.5
1.0
5%
20.0
194.5
21.0 43%
22.0
Meal 5
108.0
25.00 93%
2.00
8.9
1.00 45%
1.00
57.0
2.00 14%
10.00
93.0
1.00
4%
20.00
266.9
29.00 43%
33.00
1381.3
130.8 38%
168.1
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
0%
86%
71%
50%
3.00
1.00
1.00
5.00
27%
10%
11%
16%
0%
87%
71%
0%
40%
3.00 27%
0.25
4%
1.00 11%
3.00 100%
7.25 24%
8%
0%
90%
45%
2.0
0.0
0.5
2.5
17%
0%
5%
12%
7%
45%
70%
86%
49%
49%
0.00
0.10
1.00
1.00
2.10
20.7
0%
10%
16%
10%
7%
13%

Item
1 cup egg whites
1 cup spinach
1/3 cup oats
Fresh veggies x 2
1 serving of fruit
Total
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
Total
1 serving greens+
1 cup mixed berries
Total
1 sweet potato
Total
Grand Total
Calories Protein
Meal 1
108.0
25.00
8.9
1.00
105.0
4.32
57.0
2.00
93.0
1.00
371.9
33.32
Meal 2 (shake)
106.0
20.0
105.0
4.32
0.0
0.0
88.5
1.0
67.70
7.02
367.2
32.3
Meal 3
135.2
24.80
90.7
8.3
85.0
4.00
310.9
37.13
Meal 4 (shake)
106.0
20.0
0.0
0.0
88.5
1.0
67.70
7.02
262.2
28.0
Meal 5
135.2
24.80
110.5
2.50
85.0
4.00
27.0
0.00
357.7
31.30
1669.9
162.1
Carbs
Fat
93%
45%
16%
14%
4%
36%
2.00
1.00
18.10
10.00
20.00
51.10
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
75%
16%
0%
5%
41%
35%
2.0
18.10
0.0
20.0
9.41
49.5
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
73%
37%
19%
48%
0.00
13.5
15.00
28.50
0%
60%
71%
37%
4.00
0.4
1.00
5.38
27%
4%
11%
16%
75%
0%
5%
41%
43%
2.0
0.0
20.0
9.41
31.4
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
73%
9%
19%
0%
35%
39%
0.00
24.00
15.00
0.00
39.00
199.5
0%
87%
71%
0%
44%
48%
4.00 27%
0.50
4%
1.00 11%
3.00 100%
8.50 21%
24.8 13%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16% 18.10
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
371.9 33.32 36% 51.10
Meal 2 (shake)
106.0
20.0 75%
2.0
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
262.2
28.0 43%
31.4
Meal 3
135.2 24.80 73%
0.00
110.5
2.50
9% 24.00
85.0
4.00 19% 15.00
Total
330.7 31.30 38% 39.00
Meal 4
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
266.9 29.00 43% 33.00
Meal 5
135.2 24.80 73%
0.00
90.7
8.3 37%
13.5
85.0
4.00 19% 15.00
1 serving of fruit
93.0
1.00
4% 20.00
27.0
0.00
0%
0.00
Total
430.9 38.13 35% 48.50
Grand Total
1662.6 159.8 38% 203.0
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
0%
87%
71%
47%
4.00
0.50
1.00
5.50
27%
4%
11%
15%
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0%
60%
71%
86%
0%
45%
49%
4.00
27%
0.4
4%
1.00
11%
1.00
10%
3.00 100%
9.38
20%
23.5
13%

Item
Calories Protein
%
Carbs
%
Meal 1 (shake)
106.0
20.0 75%
2.0
8%
1/3 cup oats
105.0
4.32 16%
18.10 69%
1 serving greens+
0.0
0.0
0%
0.0
0%
1 cup mixed berries
88.5
1.0
5%
20.0 90%
67.70
7.02 41%
9.41 56%
Total
367.2
32.3 35%
49.5 54%
Meal 2
135.2
24.80 73%
0.00
0%
110.5
2.50
9%
24.00 87%
1 serving of fruit
93.0
1.00
4%
20.00 86%
85.0
4.00 19%
15.00 71%
Total
423.7
32.30 30%
59.00 56%
Meal 3
135.2
24.80 73%
0.00
0%
4 cups of spinach
35.6
4.00 45%
4.00 45%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
4.0
0.00
0%
1.00 100%
Total
324.8
31.80 39% 35.00 43%
Meal 4
193.5
31.05 64%
8.20 17%
1 serving of fruit
93.0
1.00
4%
20.00 86%
27.0
0.00
0%
0.00
0%
Total
313.5
32.05 41%
28.20 36%
Meal 5
1 cup egg whites
108.0
25.00 93%
2.00
7%
1 cup spinach
8.9
1.00 45%
1.00 45%
Fresh veggies x 2
57.0
2.00 14%
10.00 70%
1 serving of fruit
93.0
1.00
4%
20.00 86%
Total
266.9
29.00 43%
33.00 49%
Grand Total
1696.1
157.5 37%
204.7 48%
Fat
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
4.00
0.50
1.00
1.00
6.50
27%
4%
10%
11%
14%
4.00
0.40
1.00
1.00
0.00
6.40
27%
10%
10%
16%
0%
18%
4.06
1.00
3.00
8.06
19%
10%
100%
23%
0.00
0.10
1.00
1.00
2.10
27.5
0%
10%
16%
10%
7%
15%

Item
1/3 cup oats
1 serving greens+
1 cup mixed berries
Total
1 cup egg whites
1 cup spinach
Fresh veggies x 2
1 serving of fruit
Total
1 sweet potato
Total
1 serving of fruit
Total
4 cups of spinach
1 serving of fruit
Fresh veggies x 2
Total
Grand Total
Calories Protein %
Carbs
Meal 1 (shake)
106.0
20.0 75%
2.0
105.0
4.32 16% 18.10
0.0
0.0
0%
0.0
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
367.2
32.3 35%
49.5
Meal 2
108.0 25.00 93%
2.00
8.9
1.00 45%
1.00
57.0
2.00 14% 10.00
93.0
1.00
4% 20.00
266.9 29.00 43% 33.00
Meal 3
135.2 24.80 73%
0.00
110.5
2.50
9% 24.00
85.0
4.00 19% 15.00
330.7 31.30 38% 39.00
Meal 4
193.5 31.05 64%
8.20
93.0
1.00
4% 20.00
27.0
0.00
0%
0.00
313.5 32.05 41% 28.20
Meal 5
135.2 24.80 73%
0.00
35.6
4.00 45%
4.00
93.0
1.00
4% 20.00
57.0
2.00 14% 10.00
4.0
0.00
0%
1.00
27.0
0.00
0%
0.00
351.8 31.80 36% 35.00
1630.1 156.5 38% 184.7
Fat
8%
69%
0%
90%
56%
54%
2.0
1.70
0.0
0.5
0.22
4.4
17%
15%
0%
5%
3%
11%
7%
45%
70%
86%
49%
0.00
0.10
1.00
1.00
2.10
0%
10%
16%
10%
7%
0%
87%
71%
47%
4.00
0.50
1.00
5.50
27%
4%
11%
15%
17%
86%
0%
36%
4.06 19%
1.00 10%
3.00 100%
8.06 23%
0%
45%
86%
70%
100%
0%
40%
45%
4.00 27%
0.40
10%
1.00 10%
1.00 16%
0.00
0%
3.00 100%
6.40
16%
26.5 15%

Item
Calories Protein
%
Carbs
Meal 1
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
1/3 cup oats
105.0
4.32 16% 18.10
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
371.9 33.32 36% 51.10
Meal 2
135.2 24.80 73%
0.00
110.5
2.50
9% 24.00
1 serving of fruit
93.0
1.00
4% 20.00
85.0
4.00 19% 15.00
Total
423.7 32.30 30% 59.00
Meal 3
135.2 24.80 73%
0.00
1 sweet potato
110.5
2.50
9% 24.00
85.0
4.00 19% 15.00
27.0
0.00
0%
0.00
Total
357.7 31.30 35% 39.00
Meal 4 (shake)
106.0
20.0 75%
2.0
1 serving greens+
0.0
0.0
0%
0.0
1 cup mixed berries
88.5
1.0
5%
20.0
67.70
7.02 41%
9.41
Total
262.2
28.0
43%
31.4
Meal 5
1 cup egg whites
108.0 25.00 93%
2.00
1 cup spinach
8.9
1.00 45%
1.00
Fresh veggies x 2
57.0
2.00 14% 10.00
1 serving of fruit
93.0
1.00
4% 20.00
Total
266.9 29.00 43% 33.00
Grand Total
1682.4 153.9 37% 213.5
Fat
7%
45%
69%
70%
86%
55%
0.00
0.10
1.70
1.00
1.00
3.80
0%
10%
15%
16%
10%
9%
0%
87%
86%
71%
56%
4.00
0.50
1.00
1.00
6.50
27%
4%
10%
11%
14%
0%
87%
71%
0%
44%
4.00 27%
0.50
4%
1.00 11%
3.00 100%
8.50 21%
8%
0%
90%
56%
48%
2.0
0.0
0.5
0.22
2.7
17%
0%
5%
3%
9%
7%
45%
70%
86%
49%
51%
0.00
0.10
1.00
1.00
2.10
23.6
0%
10%
16%
10%
7%
13%

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Metabolic Surge Meal Plans

Low Carb Meal Plans - For Phase 1

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

Metabolic Surge Meal Plans

Meal Plan Food Instructions

1 cup (152g) diced watermelon

1 cup (170g) diced honey Dew

1 cup (156g) diced cantaloupe

3/4 cup Blueberries

1 cup (155g) pineapple

1/8 cup Raisins

1/3 cup coconut

1 small papaya (4.5" long)

List of Vegetables and appropriate serving size

cups red pepper

1 cup bamboo shoot slices

1 cup mung beans

cups green peas

10 snap green beans

10 medium asparagus spears

Lean Meat Recommendations

List of Beef cuts

List of Veal cuts

List of Pork cuts

95% Lean Ground Beef

Roast Beef (cooked wt)

Veal Shoulder (arm and blade)

Steak - Top Round

Top loin Chops

Steak - Top Sirloin

Roast - Round Tip (shish kabob cut)

List of Poultry cuts - (discard fat and bone)

List of Lamb cuts

List of Emu cuts

List of Ostrich cuts

Leg (shank and sirloin)

Strip (inside and outside)

Leg (inside and outside)

List of Finfish - (discard fat and bone)

Salmon (Atlantic - wild)

Cod (Atlantic and Pacific)

Halibut (Atlantic and Pacific)

Salmon (Coho - wild)

Mackerel (Pacific and Jack)

List of Shellfish - (discard fat and bone)

Crab (Alaska King)

Oyster (Eastern - wild)

A note about Cottage Cheese:

Return to Meal Plan

Metabolic Surge Meal Plans

Supplementation with these Meal Plans

Your Supplement Choices:

Return to Meal Plan

Metabolic Surge - Rapid Fat Loss - Meal Plans

Low Carb - 140 lb Male - Day 1

1/2oz Almonds (dry roasted)

17% 4.06 19%

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

Metabolic Surge - Rapid Fat Loss - Meal Plans

Low Carb - 140 lb Male - Day 2

1/2oz Almonds (dry roasted)

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

Metabolic Surge - Rapid Fat Loss - Meal Plans

Low Carb - 140 lb Male - Day 3