Your Notes:

• Target Daily Calories: 1750-1850
• Target Macronutrients: 125g Protein | 152g Carbs | 41g Fats
• High Protein, Low Fat, Carbs for Energy  
• Use your food to fuel your day and workouts
• Drink plenty of water (at least 2 bottles a day)
• Best Fast Food Options (but limit): Chick-Fil-A, Popeyes, Subway 
• If you have fast food, remove Snack for the day
• 1 sweet a day to curb the sweet tooth (preferably before a workout)
• Keep up the GREAT Work!!

Instructions:

Enter Date & Daily Weigh-In
Choose (4) Meal Options Below
(1) From Each Meal Timeframe
Enter the Meal Option Numbers
Press Select
Add Notes at the Bottom of the Form

Macronutirent Totals Calculate at the
Bottom of the Form

 

Breakfast

Option 1
Oatmeal w/ Yogurt, Protein Shake

Option 2
Canadian Bacon, Scrambled Eggs, Toast/English Muffin, Protein Shake

Option 3
Turkey Sausage, Eggs (Scrambled, Fried, Ect.), Protein Shake

Option 4
Whole Grain Cereal w/ 2% Milk, Yogurt, Protein Shake

Option 5
BLT (Turkey Bacon, Lettuce, Tomato) w/ Mayo, Protein Shake

Option 6
Waffles (Eggo) w/ Sugar Free Syrup, Protein Shake

Lunch

Option 7
Grilled or Air-Fried Chicken Salad w/ Low-fat Dressing

Option 8
Sandwich w/ Cheese, Light Mayo or Mustard, Light Chips or Thins

Option 9
Meat, Cheese, Nuts, Whole Fruit Tray

Option 10
Grilled or Air Fried Chicken Wrap w/ Lettuce, Cheese, Dressing

Option 11
Peanut Butter and Jelly Sandwhich w/ Light Chips or Thins

Option 12
Lunch Meat (rolled) w/ Veggies, Lowfat Dip or Hummis

Option 13
Tunafish Sandwhich w/ Light Mayo and Chips

Dinner

Option 14
Pork Loin or Chops w/ Steamed Veggies

Option 15
Breakfast (Pancakes, Sausage, Bacon, Eggs, Milk)

Option 16
Pasta (Spaghetti, Angel Hair) w/ Sauce, Bread

Option 17
Soft Tacos (2) w/ Rice

Option 18
Turkey Burger w/ Rice or Salad

Option 19
Grilled or Air-Fried Chicken Salad w/ Lowfat Dressing

Option 20
Fish w/ Rice and Steamed Veggies

Snack

Option 21
Almonds, Protein Shake

Option 22
Whole Fruit (Banana, Apples, Grapes, etc.), Protein Shake

Option 23
Halo Top or Lowfat Ice Cream, Protein Shake

Option 24
Oreos (or 2 Small Pieces of Chocolate), Protein Shake

Option 25
Popcorn, Protein Shake

Option 26
Lowfat Chips or Thins, Protein Shake

Option 27
Michelob Ultra (2)

Target Calories: 1750-1850