Phase Two for 120 - 175 Lbs.

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Phase two of getting "extra" lean is underway -- here are five menus to follow this week!

Sample Menu 1
Breakfast
1 whole egg
1 egg white
(Fry eggs or scramble and cook using non-fat cooking spray.)
3 slices Jennie-O extra lean turkey bacon
1 packet Lower sugar Quaker instant oatmeal (flavored maple & brown sugar or apples & cinnamon)

Late morning snack
1 cup cottage cheese

Lunch
Lean Cuisine Roasted Garlic Chicken

Post-workout snack
1 scoop whey or soy protein

Dinner
6 oz salmon (broiled or grilled)
1 cup chopped broccoli
Dessert: 8 Bittersweet (60% cacao) chocolate chips mixed in 1Tbsp. Peanut butter

Nighttime snack
1/2 cup cottage cheese
2 tbsp salsa
(Top cottage cheese with salsa.)

Totals: 1,150 calories, 130 g protein, 50 g carbs, 40 g fat.

Sample Menu 2

Breakfast
1 whole egg
1 egg white
1 slice low-fat American cheese
1 slices low-fat deli ham
10" whole-wheat tortilla

(Heat tortilla in warm pan, fry ham in pan and place on tortilla, scramble eggs and cook in pan using non-stick cooking spray, add cheese and place on tortilla, roll tortilla into breakfast burrito.)

Late morning snack
1 oz. fat free cheese (Swiss, cheddar, Monterey jack, etc.)
2 slice (~ 2oz.) Turkey deli meat
(Slice cheese into two thin pieces and place in middle of turkey, roll up turkey and eat.)

Lunch
McDonald's Tender grill chicken salad (use only 1/2 packet light Italian dressing).

Post-workout snack
1 scoop whey or soy protein

Dinner
4 oz lean ground beef (95% lean; or can substitute lean ground turkey)
1/4 cup fat-free cheddar cheese
1 tbsp fat free sour cream
4 tbsp salsa
1 cup shredded lettuce (iceberg)
1/2 med. Tomato
(Taco salad: Brown meat and add taco seasoning, place meat over bed of lettuce, add diced tomato, cheese, salsa and sour cream.)

Dessert: 1/2 cup blueberries topped with 2 Tbsp fat-free Reddi Wip

Nighttime snack
1 oz. Beef jerky

Totals: 1,150 calories, 140 g protein, 75 g carbs, 35 g fat

Sample Menu 3

Breakfast
Western Bagel Perfect 10 Healthy Grain Bagel

Late morning snack
1/2 cup Reduced fat Greek yogurt (2%)
1/2 medium cucumber (peeled) sliced
(Add cucumber slices and dill to yogurt.)

Lunch
2 slices (2 oz.) Turkey deli meat
2 slices low-fat American cheese
1/4 avocado
1 Tbsp light mayonnaise

(Layer 1 slice of cheese on 1 slice of turkey, or ham or roast beef if desired. Spread mayo on the cheese, slice avocado into 4 strips and put 1 slice of avocado in middle of cheese. Roll meat and cheese around avocado and eat.)

Post-workout snack
1 scoop whey or soy protein

Dinner
6 oz chicken breast (baked or grilled)
1 cup Progresso Healthy Classics Beef Vegetable soup
Dessert: 1 Dreyer's frozen fruit bar (strawberry, tangerine, or raspberry)

Nighttime snack
2 oz. fat free cheese (Swiss, cheddar, or Monterey jack)
2-3 large celery stalks
1Tbsp. Peanut butter
(Spoon peanut butter into groove of the celery.)

Totals: 1,110 calories, 135 g protein, 60 g carbs, 35 g fat.

Sample Menu 4

Breakfast
1 whole egg
1 egg white
2 Tbsp. light cream cheese
1/2 cup chopped raw spinach

(Scramble the eggs and cook in a pan with olive oil or non-fat cooking spray, flip eggs, mix together cream cheese and spinach in a bowl. Spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture.)

1/2 whole wheat English muffin

Late morning snack
1 hard-boiled egg
2-3 large celery stalks
1 Tbsp. Peanut butter
(Spoon peanut butter into groove of the celery.)

Lunch
1/2 can tuna
1 Tbsp light mayonnaise
3 whole-wheat crackers
(Mix tuna with mayo, add relish and vegetables if desired, eat with crackers.)

Post-workout snack
1 scoop whey or soy protein

Dinner
4 oz. Top Sirloin steak (grilled or broiled)
1 cup cooked cauliflower
2 cups mixed green salad
1 Tbsp. olive oil n vinegar salad dressing
Dessert: 2 squares (2 oz.) dark chocolate (60-70% cacao) eaten with 1 tsp. Peanut butter

Nighttime snack
2 oz. Beef jerky

Totals: 1,250 calories, 115 g protein, 55 g carbs, 65 g fat.

Sample Menu 5

Breakfast
1/2 cup Kashi Go Lean Cereal
½ cup skim milk
2 hard-boiled eggs (1 whole, 1 white)

Late morning snack
1/4 cup boiled soybeans (edamame)
1 stick light mozzarella string cheese (1oz.)

Lunch
Subway Oven roasted chicken salad (double meat with 1 Tbsp. red wine vinaigrette)

Postworkout snack
1 scoop whey or soy protein

Dinner

4 oz lean ground beef (95% lean or substitute with lean ground turkey)
1/4 can (14.5 oz.) diced tomatoes
1/4 med. onion
(Chili con carne: Brown beef in pan, add tomatoes and onion, 1/2 tsp ground cumin powder, 1 tsp chili powder, salt and pepper to taste to make chili con carne.)

Dessert: 2 squares (2 oz.) dark chocolate (60-70% cacao) eaten with 1 tsp Peanut butter

Nighttime snack
1 stick light mozzarella string cheese (1oz.)

Totals: 1,000 calories, 125 g protein, 60 g carbs, 30 g fat

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