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Wednesday, February 29, 2012

UPDATED MEAL PLAN

TNT BODY CAMP Meal Plan

Breakfast Options
  

Meal Replacement Protein 8 oz of Soy Milk or water (Shaker Bottle)
You can add 3 strawberries and half banana and blend. 



            Or

1/2 grapefruit  & 2 slices whole wheat toast with sugar free jelly NO BUTTER
2 boiled or scrambled eggs in Pam with 8 -10 oz of water  



                Or

1/2 cup of oatmeal, not the flavored, with honey (1/2 tbsp) or stevia  3 egg whites.   Boil 3 eggs eat one whole and cut yolk on other 2
You can flavor oatmeal with 2 strawberries and 1/4 banana  



or

1 cup or Honey Nut cereal or Bran cereal with skim or soy milk. 



Snack OPTIONS: choose one

Orange
Small apple w/peanut butter
Mixed nuts (25)
Yogurt w/granola
Can of tuna  5 crackers
Protein bar (nature valley
Egg whites 3
Whey protein 3/4 scoop
Low fat cottage cheese 1/2cup and 1/4 diced pineapple


Lunch Options: Choose one  

All meats baked, roasted, boiled or grilled only. No fried foods!!!!!!

Small salad 8oz(spring mix with spinach 50/50) with low cal dressing
1 boiled egg 4 oz of fish (salmon or tilapia), chicken, turkey or tuna. No pork!!!!

or

4 oz meat/protein source choose one (salmon, tilapia, chicken, turkey or tuna)
1/2 cup of steamed or cooked vegetables of your choice
1/2 cup of  brown rice and 10 oz of lemon water.

 or

1 scoop Whey Protein
20 mixed nuts

or

4oz chicken breast
1/2 baked sweet potato
1/2 cup mixed vegetables  



Snack: 

Fruit: Orange, apple, banana
Small apple w/peanut butter
Mixed nuts (25)
Yogurt w/granola
Can of tuna  5 crackers
Protein bar (nature valley
Egg whites 3
Whey protein 3/4 scoop
Low fat cottage cheese 1/2cup and 1/4 diced pineapple

You can only have one of these. 



 Dinner Options:  Choose ONE

Bunless Turkey Burger
Ground turkey 6 oz
Onion     1 slice
Tomato  1 slice
Romaine Lettuce wrapper 1 large
Lowfat mayo and/or mustard   1 tbsp



or



1 meat - chicken, tilapia, salmon or turkey
1/2 cup of brown rice
1 cup of mixed vegetables.   Green beans, asparagus, etc. 



Or

MRP with 8oz. Of Soy Milk  for dinner           
Please drink a lot of water during the day. After 4 weeks we will evaluate your progress and make changes if needed. Do not deviate from this road map to your health and weight loss. MRP ( Meal Replacement Protein )can be substituted for any meal.



Eat your last meal before 8:00 p.m.  If you come to my 7:30pm class.  you can eat dinner at 5:30 and drink 3/4 cup of whey protein after gym. 

Pinto beans, Lima beans, Greens, and salads are included in your eating plan.  You may have to prepare your meals in advance.  I usually cook my evening meals early so all you have to do is reheat it. 

You are going to be eating every 2 to 3 hours. 

You are eating for nutritional value and not for taste. 

Drink 2 cups of water with each meal. 

Watch your salts and sugar intake. 

We only drink water, no juice, sodas or DRANK (alcohol)  !!!!

1 comment:

A Z said...

Thanks for posting this :)