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
1/4 cup sliced pineapple
(Mix pineapple into cottage cheese.)
Lunch
Lean Cuisine Roasted Garlic Chicken
Post-workout snack
1 scoop whey or soy protein
Dinner
9 oz salmon (broiled or grilled)
1 cup chopped broccoli
Dessert: 8 Bittersweet (60% cacao) chocolate chips mixed in 1 Tbsp. Peanut butter
Nighttime snack
1 cup cottage cheese
2 tbsp salsa
(Top cottage cheese with salsa.)
Totals: 1,660 calories, 180 g protein, 70 g carbs, 65 g fat.
Sample Menu 2
Breakfast
1 whole egg
1 egg white
1 slice low-fat American cheese
2 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)
Postworkout snack
1 scoop whey or soy protein
Dinner
4 oz lean ground beef (95% lean, or 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
(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
2 oz. Beef jerky
Totals: 1,300 calories, 155 g protein, 75 g carbs, 35 g fat.
Sample Menu 3
Breakfast
Western Bagel Perfect 10 Healthy Grain Bagel
Late morning snack
1 cup. Reduced fat Greek yogurt (2%)
1/2 medium cucumber (peeled) sliced
(Add cucumber slices and dill to yogurt.)
Lunch
4 slices (4oz.) Turkey deli meat
4 slice low-fat American cheese
1/2 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
8 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
1 Tbsp. Peanut butter
(Spoon peanut butter into groove of the celery.)
Totals: 1,450 calories, 180 g protein, 75 g carbs, 50 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 whole wheat English muffin
Late morning snack
2 hard-boiled eggs (1 whole, 1 white)
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
6 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 1tsp. Peanut butter
Nighttime snack
2 oz. Beef jerky
Totals: 1,500 calories, 145 g protein, 70 g carbs, 70 g fat.
Sample Menu 5
Breakfast
1 cup Kashi Go Lean Cereal
½ cup skim milk
2 hard-boiled eggs (1 whole, 1 white)
Late morning snack
1/2 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)
Post-workout snack
1 scoop whey or soy protein
Dinner
6 oz lean ground beef (95% lean or substitute with lean ground turkey)
1/4 can (14.5 oz.) diced tomatoes
1/4 med. onion
(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 1tsp Peanut butter
Nighttime snack
2 stick light mozzarella string cheese (~ 1oz.)
2-3 large celery stalks
1 Tbsp. Peanut butter
(Spoon peanut butter into groove of the celery)
Totals: 1,450 calories, 160 g protein, 85 g carbs, 55 g fat
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