berardi meal plans

Metabolic Surge Meal PlansAll 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 170 Pounds 200 PoundsDay 1 Day 1 Day 1Day 2 Day 2 Day 2Day 3 Day 3 Day 3Day 4 Day 4 Day 4Day 5 Day 5 Day 5

Female

120 Pounds 145 Pounds 170 Pounds Day 1 Day 1 Day 1Day 2 Day 2 Day 2Day 3 Day 3 Day 3Day 4 Day 4 Day 4Day 5 Day 5 Day 5

Metabolic Surge Meal Plans

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

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(discard fat and bone)

List of Pork cuts(discard fat and bone)

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 PoultryBreast Breast Pheasant MeatDark Meat Dark Meat Goose MeatThigh(s) Ground Duck Meat

Drumstick Thigh

Sausage

List of Lamb cuts (discard fat and bone)

List of Emu cuts(discard fat and bone)

List of Ostrich cuts(discard fat and bone)

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)

AnchovyHaddock 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.

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Metabolic Surge Meal Plans

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

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 3-6 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.

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Metabolic Surge - Rapid Fat Loss - Meal Planshttp://www.fitness-ebooks.com

Low Carb - 140 lb Male - Day 1

Item Calories Protein % Carbs % Fat %Meal 1

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%

Meal 24oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 368.8 28.80 31% 4.00 4% 21.40 52%

Meal 34oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 323.8 28.80 36% 4.00 5% 21.40 59%

Meal 44oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%Grand Total 1612.8 151.1 37% 29.0 7% 94.2 53%

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




4oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 360.4 30.96 34% 5.95 7% 23.64 59%

Meal 2250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%

Meal 31 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%


Meal 54oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%Grand Total 1704.0 155.4 36% 32.9 8% 105.7 56%





1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%

Meal 2 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 247.4 25.5 41% 5.8 9% 13.6 49%


Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 292.4 25.5 35% 5.8 8% 13.6 42%

Meal 54oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5% 30.64 59%Grand Total 1689.3 150.9 36% 27.4 6% 98.5 52%








Meal 44oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5% 30.64 59%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 large omega 3 egg 70.5 6.04 34% 0.39 2% 4.97 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 187.4 32.04 68% 3.39 7% 5.07 24%Grand Total 1646.4 162.5 39% 30.7 7% 92.1 50%




Item Calories Protein % Carbs % Fat %Meal 1 (shake)

1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 247.4 25.5 41% 5.8 9% 13.6 49%









250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47% 14.04 12% 22.63 42%




Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1oz (30g or 1/4 cup shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 188.2 32.88 70% 3.79 8% 4.61 22%Grand Total 2079.3 182.3 35% 35.7 7% 119.2 52%




Item CaloriesProtein % Carbs % Fat %Meal 1

4oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 468.4 30.96 26% 5.95 5% 30.64 59%

Meal 2250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47% 14.04 12% 22.63 42%

Meal 31 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 188.2 32.88 70% 3.79 8% 4.61 22%








Meal 2 (shake)2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 353.4 45.5 51% 7.8 9% 15.6 40%


Meal 4 (shake)2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 398.4 45.5 46% 7.8 8% 15.6 35%










Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%Grand Total 2046.5 219.4 43% 33.5 7% 110.0 48%





2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 398.4 45.5 46% 7.8 8% 15.6 35%




Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 257.8 38.08 59% 3.78 6% 10.04 35%Grand Total 2081.1 206.8 40% 35.6 7% 113.5 49%




Item CaloriesProtein Carbs % Fat %Meal 1

250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 485.9 56.52 47% 14.04 12% 22.63 42%




Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%Grand Total 2450.0 231.6 38% 36.5 6% 138.1 51%




Item Calories Protein Carbs % Fat %Meal 1

6oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 545.0 43.36 32% 5.95 4% 33.64 56%


Meal 31 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%






Item Calories Protein Carbs % Fat %Meal 1

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%

Meal 2 (shake)2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%Total 353.4 45.5 51% 7.8 9% 15.6 40%

Meal 36oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) pumpkin seeds 82.5 3.48 17% 2.52 12% 6.50 71%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 627.5 46.84 30% 8.47 5% 40.14 58%

Meal 4 (shake)2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 398.4 45.5 46% 7.8 8% 15.6 35%

Meal 56oz (169.98g) lean meat 229.8 37.20 65% 0.00 0% 9.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) pumpkin seeds 82.5 3.48 17% 2.52 12% 6.50 71%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 627.5 46.84 30% 8.47 5% 40.14 58%Grand Total 2335.8 229.6 39% 37.2 6% 126.0 49%




Item CaloriesProtein Carbs % Fat %Meal 1

1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%2 large omega 3 eggs 140.9 12.08 34% 0.78 2% 9.94 63%1oz (30g or 1/4 cups shred) part skim mozzarella 71.3 6.88 39% 0.79 4% 4.51 57%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 329.1 44.96 55% 4.57 6% 14.55 40%








Item CaloriesProtein Carbs % Fat %Meal 1 (shake)

2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 398.4 45.5 46% 7.8 8% 15.6 35%







Low Carb - 120 lb Female - Day 1


250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 311.4 34.18 44% 10.94 14% 14.55 42%

Meal 23oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 236.0 22.60 38% 4.00 7% 11.40 43%

Meal 33oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 209.0 22.60 43% 4.00 8% 11.40 49%

Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 12.64 37%






3oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 209.0 22.60 43% 4.00 8% 11.40 49%

Meal 2250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 311.4 34.18 44% 10.94 14% 14.55 42%


Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 236.6 24.76 42% 5.95 10% 12.64 48%

Meal 53oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%Grand Total 1182.5 132.3 45% 29.8 10% 59.3 45%





1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%Total 116.9 26.00 89% 3.00 10% 0.10 1%



Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 223.9 23.1 41% 4.7 8% 9.5 38%

Meal 53oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%Total 304.1 24.76 33% 5.95 8% 12.64 37%Grand Total 1196.4 124.1 41% 25.5 9% 55.9 42%







Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 265.0 20.97 32% 7.94 12% 16.60 56%

Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 331.1 24.76 30% 5.95 7% 20.14 55%






1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%Total 196.9 23.1 47% 4.7 10% 9.5 43%


Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 214.6 18.63 35% 6.84 13% 12.52 53%

Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 67.5 0.0 0% 0.0 0% 7.5 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 331.1 24.76 30% 5.95 7% 20.14 55%






250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 329.4 34.18 42% 10.94 13% 16.55 45%

Meal 23oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 317.0 22.60 29% 4.00 5% 18.40 52%

Meal 33oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 272.0 22.60 33% 4.00 6% 18.40 61%

Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 371.6 24.76 27% 5.95 6% 27.64 67%






3oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%

Meal 2250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 329.4 34.18 42% 10.94 13% 16.55 45%



Meal 53oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 308.6 24.76 32% 5.95 8% 20.64 60%Grand Total 1372.1 134.5 39% 31.8 9% 78.6 52%








Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 223.9 23.1 41% 4.7 8% 9.5 38%

Meal 53oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%Grand Total 1376.4 124.1 36% 25.5 7% 78.4 51%








Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%








Meal 3125ml (1/2 cup) low fat cottage cheese 96.7 15.50 64% 4.10 17% 2.03 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 232.6 18.63 32% 6.84 12% 14.52 56%

Meal 43oz (169.98g) extra lean meat 101.4 18.60 73% 0.00 0% 3.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 416.6 24.76 24% 5.95 6% 27.64 60%






250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%

Meal 24oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 368.8 28.80 31% 4.00 4% 21.40 52%

Meal 34oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 323.8 28.80 36% 4.00 5% 21.40 59%







4oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1/2 tbsp olive oil 72.0 0.0 0% 0.0 0% 8.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 360.4 30.96 34% 5.95 7% 23.64 59%

Meal 2250ml (1 cup) low fat cottage cheese193.5 31.05 64% 8.20 17% 4.06 19%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 379.9 36.52 38% 12.04 13% 20.63 49%



Meal 54oz (169.98g) lean meat 153.2 24.80 65% 0.00 0% 6.00 35%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1/2oz (approx 15g) walnuts 99.6 2.16 9% 1.95 8% 9.24 83%1 tbsp olive oil 135.0 0.0 0% 0.0 0% 15.0 100%2 tbsp vinegar 0.0 0.00 0% 0.00 0% 0.00 0%Total 423.4 30.96 29% 5.95 6% 30.64 65%Grand Total 1704.0 155.4 36% 32.9 8% 105.7 56%








Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1/2oz Almonds (dry roasted) 90.89 3.13 14% 2.74 12% 7.49 74%1 tbsp flax seeds 50.5 2.3 19% 1.1 9% 4.1 73%5g salmon / fish oil 45.0 0.00 0% 0.00 0% 5.00 100%Total 292.4 25.5 35% 5.8 8% 13.6 42%




High Carb - 140 lb Male - Day 1


1 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%

Meal 2 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 367.2 32.3 35% 49.5 54% 4.4 11%

Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 310.9 37.13 48% 28.50 37% 5.38 16%

Meal 4 (shake)1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 262.2 28.0 43% 31.4 48% 2.7 9%

Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%Grand Total 1669.9 162.1 39% 199.5 48% 24.8 13%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%

Meal 41 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%

Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1/2 cup red/pink lentils (cooked volume)90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 430.9 38.13 35% 48.50 45% 9.38 20%Grand Total 1662.6 159.8 38% 203.0 49% 23.5 13%





1 scoop milk protein blend 106.0 20.0 75% 2.0 8% 2.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 367.2 32.3 35% 49.5 54% 4.4 11%

Meal 24oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%Total 324.8 31.80 39% 35.00 43% 6.40 18%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%Grand Total 1696.1 157.5 37% 204.7 48% 27.5 15%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 330.7 31.30 38% 39.00 47% 5.50 15%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 313.5 32.05 41% 28.20 36% 8.06 23%

Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 351.8 31.80 36% 35.00 40% 6.40 16%Grand Total 1630.1 156.5 38% 184.7 45% 26.5 15%






Meal 24oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 423.7 32.30 30% 59.00 56% 6.50 14%

Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 357.7 31.30 35% 39.00 44% 8.50 21%


Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 266.9 29.00 43% 33.00 49% 2.10 7%Grand Total 1682.4 153.9 37% 213.5 51% 23.6 13%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 421.4 39.63 38% 52.50 50% 5.88 13%


Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 448.4 39.63 35% 52.50 47% 8.88 18%Grand Total 1976.1 177.3 36% 255.1 52% 27.4 12%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 514.4 40.63 32% 72.50 56% 6.88 12%


Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 541.4 40.63 30% 72.50 54% 9.88 16%Grand Total 2061.8 175.9 34% 278.6 54% 27.1 12%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 351.8 31.80 36% 35.00 40% 6.40 16%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 481.0 36.17 30% 61.26 51% 10.14 19%

Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%Grand Total 2086.3 174.3 33% 269.4 52% 31.6 14%




Item CaloriesProtein % Carbs % Fat %Meal 1 (shake)


Meal 21 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%

Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 514.4 40.63 32% 72.50 56% 6.88 12%

Meal 4250ml (1 cup) low fat cottage cheese 193.5 31.05 64% 8.20 17% 4.06 19%1/3 cup (approx 40g dry wt.) muesli cereal 167.4 4.12 10% 33.06 79% 2.08 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 481.0 36.17 30% 61.26 51% 10.14 19%

Meal 54oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%4 cups of spinach 35.6 4.00 45% 4.00 45% 0.40 10%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%2 tbsp flavored vinegar 4.0 0.00 0% 1.00 100% 0.00 0%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 351.8 31.80 36% 35.00 40% 6.40 16%Grand Total 2086.3 174.3 33% 269.4 52% 31.6 14%







Meal 34oz (169.98g) extra lean meat 135.2 24.80 73% 0.00 0% 4.00 27%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 541.4 40.63 30% 72.50 54% 9.88 16%


Meal 51 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%Grand Total 2061.8 175.9 34% 278.6 54% 27.1 12%






Meal 2 (shake)2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 473.2 52.3 44% 51.5 44% 6.4 12%

Meal 36oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1oz (dry wt.) whole wheat pasta 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%Total 480.0 52.03 43% 52.50 44% 6.88 13%


Meal 56oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 507.0 52.03 41% 52.50 41% 9.88 18%Grand Total 2305.3 242.1 42% 259.1 45% 33.4 13%








Meal 41 cup egg whites 108.0 25.00 93% 2.00 7% 0.00 0%1 cup spinach 8.9 1.00 45% 1.00 45% 0.10 10%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%Fresh veggies x 2 57.0 2.00 14% 10.00 70% 1.00 16%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%Total 371.9 33.32 36% 51.10 55% 3.80 9%

Meal 56oz (169.98g) extra lean meat 193.8 37.20 77% 0.00 0% 5.00 23%1 sweet potato 110.5 2.50 9% 24.00 87% 0.50 4%1/2 cup red/pink lentils (cooked) 90.7 8.3 37% 13.5 60% 0.4 4%Veggies (fresh or frozen) x 3 85.0 4.00 19% 15.00 71% 1.00 11%1 serving of fruit 93.0 1.00 4% 20.00 86% 1.00 10%3g salmon / fish oil 27.0 0.00 0% 0.00 0% 3.00 100%Total 600.0 53.03 35% 72.50 48% 10.88 16%Grand Total 2390.0 225.0 38% 298.7 50% 32.8 12%





2 scoops milk protein blend 212.0 40.0 75% 4.0 8% 4.0 17%1/3 cup oats 105.0 4.32 16% 18.10 69% 1.70 15%1 serving greens+ 0.0 0.0 0% 0.0 0% 0.0 0%1 cup mixed berries 88.5 1.0 5% 20.0 90% 0.5 5%1/2 cup fat free plain yogurt 67.70 7.02 41% 9.41 56% 0.22 3%Total 473.2 52.3 44% 51.5 44% 6.4 12%


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