Meal Builder: 1/2oz - 1oz Per Pound Per Day
Meal Builder: 1/2oz - 1oz Per Pound Per Day
Meal Builder: 1/2oz - 1oz Per Pound Per Day
VEG
PRO
CARB
FRUIT
FAT
KCALS
Breakfast
1-1.5
465-530
Snack
240-245
Lunch
1-1.5
1-2
470-585
Snack
240-245
Dinner
525-530
Snack
240-245
PREVENT
BUILD
with Vegetables
2
2
1
FUEL
with Proteins
with Carbs
PREVENT
PROTECT
with Fruits
with Fats
1 Serving:
Unlimited Portions
1 Serving =
The Palm of your Hand
1 Serving =
The Size of your Fist
1 Serving:
The Size of Tennis Ball
1 Serving =
The Tip of your Thumb
the better
the better
Key:
Examples:
Examples:
Examples:
Examples:
Examples:
S Small
Fish/Seafood
1S Apple
Choose Often
3oz Shellfish
1/2c Applesauce
1T
3oz Fish
(unsweetened)
10 Almonds
1sl
M Medium
Nut Butter
L Large
Arugula
oz Ounces
Asparagus
12 Cherries
c Cup
Broccoli
Poultry/Beef/Pork
1c Raspberries
15 Pistachios
sl Slice
Brussel Sprouts
1/4 WW Bagel
1.25c Strawberries
1/4M Avocado
T Tablespoon
Celery
10L Olives
t Teaspoon
Collards
1/2M Grapefruit
2T
pk Packet
Cucumber
1c
Cantaloupe (cubed)
WW Whole Wheat
Green Beans
1M
Nectarine or Peach
2T
Pumpkin Seeds
LF Low-Fat
Kale
Cereals
1M Orange
2T
Sesame Seeds
NF Non-Fat
Lettuce
1L Tangerine
2T
Sunflower Seeds
RF Reduced-Fat
Spinach
1/2L Banana
3T
RF Mayonnaise
3/4c Pineapple
3T
RF Salad Dressing
Cabbage
WW Bread
Flax Seeds
Cauliflower
Vegetarian Protein
1c Blackberries
3T Guacamole
Onions
3/4c Blueberries
Beets
14 Grapes
Tomato
2 Eggs
Other Starches
2S Plums
2t
3 Prunes
1oz Cheese
Carrots
pinto)
Honeydew (cubed)
Peppers
1c
Kiwi Fruit
4T
Zucchini
1/2c Lentils
butternut)
1S Pear
2t Mayonnaise
2T
Dried Fruit
3T
RF Cream Cheese
1/2c Edamame
4T
RF Sour Cream
8oz 1% Milk
WW Crackers (baked)
1c
3c
(fresh/frozen)
1c
3/4c Pretzels
Egg Whites
NF Yogurt
WW Fig Newton
15
Baked Chips
2% String Cheese
1S
Mixed Berries
Butter (stick)
Day 1
Breakfast
veg
1-1.5 pro
2 carb
2 fruit
1 fat
Snack
veg
1 pro
1 fruit
1 fat
Lunch
veg
1-1.5 pro
2 carb
1 fruit
1-2 fat
Snack
veg
1 pro
1 fruit
1 fat
Dinner
veg
2 pro
2 carb
2 fat
Snack
veg
1 pro
1 fruit
1 fat
Day 2
Day 3
Meal Planner
1c
cooked oatmeal
8-12oz non-fat milk
2T
dried cranberries
1M apple
5
pecan halves
1
whole wheat English muffin
2-3
eggs scrambled w/
veggies (onions,
tomatoes, spinach)
1oz cheese
1M orange
1c blueberries
1c
whole grain cereal
1-1c non or low fat plain
yogurt or Greek
yogurt
1M banana
5
walnut halves
3oz
tuna w/ mustard
2t mayonnaise
14
grapes
veggies of choice
1/2c
1c
10
1/2sc
4oz
1c
1t
2sl
4-6oz
2T
1c
2
corn tortilla (6-in)
1/2c
canned black beans
3-4oz ground chicken breast
1/4M
avocado
salad greens w/ raw mixed
veggies and salsa
1M orange
1
whole wheat pita (6)
4-6oz sliced turkey w/ lettuce
and tomato
1sl
cheese
1M pear
1c
2T
5
non or low-fat
plain or Greek yogurt
dried fruit
walnut halves
raw sugar snap peas
(in pod)
1
string cheese
10
raw almonds
1M apple
celery and carrot sticks
1/2c
non-fat cottage cheese
1T
all-natural peanut butter
1c berries
1c
6oz
2T
1T
6oz
beef tenderloin
1S
baked potato
3T
sour cream
2t butter
cooked broccoli
6oz
1c
1t
1T
3oz
sliced turkey or ham
0-1c cantaloupe
2T hummus
raw vegetables
1/2c
low-fat frozen yogurt
1/2M banana
10
raw almonds
1/2c
non-fat cottage cheese
1c pineapple
5
walnut halves
non or low-fat
cottage cheese
raspberries
raw almonds
whey protein
1% milk
frozen berries
flaxseed oil
baked salmon
cooked whole
wheat couscous
olive oil
green leafy salad
asparagus
dressing