SAMPLE MEAL PLAN - 2000 CALORIES
SAMPLE MEAL PLAN - 2000 CALORIES
BREAKFAST
PROTEIN
CARBOHYDRATES
FAT
7 EGG WHITES
25
0
0
1 WHOLE EGG
6
0
5
1/2 CUP UNCOOKED OATS
6
27
3
TOTAL
37
27
8
MID-MORNING
PROTEIN
CARBOHYDRATES
FAT
1 TBSP NATURAL PEANUT/ALMOND BUTTER
4
4
8
1 SLICE WHEAT BREAD (1 OZ)
4
14
1
5-10 STRAWBERRIES
0
10
0
TOTAL
8
28
9
LUNCH
PROTEIN
CARBOHYDRATES
FAT
4 OZ CHICKEN
35
0
4
3/4 CUP COOKED BROWN RICE
3
34
1
3 CUPS SPINACH/MIXED GREENS
3
3
0
3-4 SLICES AVOCADO
0
1
5
TOTAL
41
38
10
MID DAY 4 OZ CHICKEN 6 OZ SWEET POTATO 1 CUP BROCCOLI 1 TEASPOON OLIVE OIL TOTAL
PROTEIN
CARBOHYDRATES
FAT
35
0
4
3
35
0
3
6
0
0
0
5
41
41
9
DINNER
PROTEIN
CARBOHYDRATES
FAT
5 OZ TILAPIA OR WHITE FISH
40
0
3.5
1/3 CUP COOKED BROWN RICE
2
20
0
1 CUP MIXED VEGETABLES STEAMED
3
12
0
TOTAL
45
32
3.5
CALORIES 120 72 156 348
CALORIES
105
75 35 215
CALORIES 187 164 21 45 417
CALORIES 187 154 35 45 421
CALORIES 191 110 118 419
WWW.BEGINNERSGUIDE
SAMPLE MEAL PLAN - 2000 CALORIES
POST-WORKOUT
PROTEIN
CARBOHYDRATES
FAT
PROTEIN SHAKE
25
4
2
1 SMALL APPLE
0
20
0
TOTAL
25
24
2
DAILY TOTAL
197
190
41.5
CALORIES 130 77 207
2027
SAMPLE MEAL PLAN - FOODS
AMOUNT 5 DOZEN 3.5 LBS
FOODS EGGS CHICKEN OR LEAN TURKEY
2.25 LBS
TILAPIA OR WHITE FISH
1 LOAF
WHOLE WHEAT OR MULTIGRAIN BREAD (LOW FAT)
2/3 LBS 1.5 LBS 2.75 LBS
DRY OATS RAW BROWN RICE SWEET POTATOES
1-2 CARTONS
BERRIES (FRESH OR FROZEN)
2 OR 3
SMALL AVOCADOES
7 1.5 LBS 3 LBS
APPLES BROCCOLI MIXED VEGETABLES
1.5 LBS
SPINACH
ALWAYS HAVE ON HAND
NATURAL PEANUT/ALMOND BUTTER EXTRA VIRGIN OLIVE OIL
NOTES
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