Meal Plan€¦ · 2 16 ﬂ oz iced tea, unsweetened 8 2 oz tomato, raw 83 1 cups carrot, baby, raw...

Meal Plan Paul m

Prepared By: Jason NelsonEmail: [email protected]

Created: 04-14-2016

lean and ripped

Body Transformation Experts

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Meal Plan Paul m


Created: 04-14-2016lean and ripped Day 1

Meal Label Calories Meal Items

Breakfast

Notes:Meal Totals: Calories: 544 Carbs: 68g (49%) Protein: 25g (18%) Fat: 20g (33%) Fluid: 23oz

Snack


Lunch


Snack


Dinner


Continued on next page...

Day 1

1/2 cups OATS, STEEL CUT (OATMEAL)3001/2 cups BLUEBERRY, RAW412 large EGG, CHICKEN, SCRAMBLED20316 fl oz WATER, DRINKING WATER, PURIFIED0

2 cups COCONUT WATER917 fl oz YOGURT SMOOTHIE, STRAWBERRY1752 fruit TANGERINE, MANDARIN, RAW89

2 oz TURKEY BREAST, ROASTED10716 fl oz ICED TEA, UNSWEETENED22 oz TOMATO, RAW81 cups CARROT, BABY, RAW834 slice BREAD, RYE3322 teaspoons MUSTARD, PREPARED, DIJON10

27 1/2 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY1381 bar NUTRITION BAR 40-30-30, STRAWBERRY YOGURT2108 fl oz WATER, DRINKING WATER, PURIFIED01/2 large APPLE W/SKIN, RAW55

16 fl oz WATER, DRINKING WATER, PURIFIED01 cups MIXED VEGETABLES, BOILED, NO SALT1541 1/4 cups BROWN RICE, LONG GRAIN, COOKED2716 oz ORANGE ROUGHY, BAKED OR BROILED901 teaspoons BUTTER35



Meal Plan Paul m




Snack


Calories Carbs Protein Fat FluidDay 1 Totals: 2726 357g (54%) 124g (19%) 79g (27%) 156oz

Day 1

8 fl oz WATER, DRINKING WATER, PURIFIED03/4 oz ALMONDS, SLIVERED1323 apricot APRICOT, RAW501/2 cups YOGURT, GREEK-STYLE150



Meal Plan Paul m




Breakfast


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Lunch


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Dinner



Day 2

8 fl oz WATER, DRINKING WATER, PURIFIED027 1/2 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY1382 large EGG, CHICKEN, SCRAMBLED2031/4 cups CEREAL, RTE, MULTIGRAIN FLAKES206

1 cups APPLESAUCE1001 1/4 bar NUTRITION BAR, PEANUT BUTTER COOKIE2252 cups COCONUT WATER78

1/2 cups BEAN, BLACK, BOILED1512 wrap WRAP, 100% WHOLE WHEAT3401 oz AVOCADO, RAW4516 fl oz WATER, DRINKING WATER, PURIFIED02 tablespoons SALSA10

3/4 cups YOGURT, GREEK-STYLE22516 fl oz WATER, DRINKING WATER, PURIFIED04 oz KIWI FRUIT, RAW (CHINESE GOOSEBERRY)641/2 bar SNACK BAR, COCONUT ALMOND, LOW CARB60

16 fl oz WATER, DRINKING WATER, PURIFIED01 cups LETTUCE, COS OR ROMAINE, RAW82 tablespoons SALAD DRESSING, BALSAMIC ITALIAN VINAIGRETTE703 1/2 oz CHICKEN, BROILER, BREAST, MEAT, ROASTED1581 1/4 cups BARLEY, PEARLED, COOKED2411 cups PEAS & CARROTS, BOILED, NO SALT77



Meal Plan Paul m




Snack



Day 2

3/4 oz ALMONDS, SLIVERED1321 cups CHEESE, COTTAGE 1%1723/4 cups BLACKBERRY, RAW468 fl oz WATER, DRINKING WATER, PURIFIED0



Meal Plan Paul m




Breakfast


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Dinner



Day 3

8 fl oz WATER, DRINKING WATER, PURIFIED027 1/2 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY1381 1/2 tablespoons PEANUT BUTTER1322 slice BREAD, RYE1661 cups BLUEBERRY, RAW135

8 fl oz WATER, DRINKING WATER, PURIFIED01 bar NUTRITION BAR 40-30-30, STRAWBERRY YOGURT2101 large APPLE W/SKIN, RAW1101 cups COCONUT WATER39

3 oz CHICKEN, BROILER, BREAST, MEAT, ROASTED1352 leaf LETTUCE, COS OR ROMAINE, RAW32 teaspoons MUSTARD, PREPARED, DIJON101 1/2 teaspoons MAYONNAISE, OLIVE OIL, ARTISAN502 wrap WRAP, 100% WHOLE WHEAT34016 fl oz ICED TEA, UNSWEETENED2

16 fl oz WATER, DRINKING WATER, PURIFIED02 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)541 1/2 cups CARROT, BABY, RAW1251 piece STRING CHEESE803 crackers FLATBREAD CRACKER, PLAIN, LOW CARB140

16 fl oz WATER, DRINKING WATER, PURIFIED03 oz CHICKEN BREAST, BONELESS, ROASTED, MEAT ONLY1401 cups PASTA, LOW CARB213EGGPLANT PARMESAN (TOTALS) (0.5 Servings) 200



Meal Plan Paul m




Snack



Day 3

3/4 cups YOGURT, GREEK-STYLE2258 fl oz WATER, DRINKING WATER, PURIFIED02 apricot APRICOT, RAW341/2 bar SNACK BAR, COCONUT ALMOND, LOW CARB60



Meal Plan Paul m




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Lunch


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Dinner


Snack


Day 4

1 cups BLUEBERRY, RAW831/2 oz ALMONDS, SLIVERED8818 1/4 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY911/2 cups OATS, STEEL CUT (OATMEAL)3008 fl oz WATER, DRINKING WATER, PURIFIED0

2 fruit TANGERINE, MANDARIN, RAW892 cups COCONUT WATER911 cups CHEESE, COTTAGE 1%172

16 fl oz WATER, DRINKING WATER, PURIFIED03 oz CHICKEN BREAST, BONELESS, ROASTED, MEAT ONLY1401 cups PASTA, LOW CARB213EGGPLANT PARMESAN (TOTALS) (0.5 Servings) 200

16 fl oz WATER, DRINKING WATER, PURIFIED01 bar NUTRITION BAR 40-30-30, STRAWBERRY YOGURT2101 large APPLE W/SKIN, RAW1101 piece STRING CHEESE80

1 cups MIXED VEGETABLES, BOILED, NO SALT1541 1/4 cups BARLEY, PEARLED, COOKED24116 fl oz WATER, DRINKING WATER, PURIFIED01 teaspoons BUTTER352 oz PORK CENTER LOIN, BRAISED, SLO115

1 oz ALMONDS, SLIVERED1768 fl oz WATER, DRINKING WATER, PURIFIED06 oz YOGURT, FRUIT, LOW FAT179



Meal Plan Paul m



Meal Label Calories Meal ItemsNotes:

Meal Totals: Calories: 355 Carbs: 37g (43%) Protein: 14g (16%) Fat: 16g (41%) Fluid: 14ozCalories Carbs Protein Fat Fluid

Day 4 Totals: 2767 342g (49%) 188g (27%) 75g (24%) 148oz

Day 4



Meal Plan Paul m




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Day 5

1 1/2 cups MILK, COW'S, NONFAT VIT-D ADDED (SKIM)1371 1/2 cups GOLEAN CEREAL, RTE2108 fl oz WATER, DRINKING WATER, PURIFIED02 large EGG, CHICKEN, SCRAMBLED203

1 cups BLUEBERRY, RAW831/2 oz ALMONDS, SLIVERED881/2 cups CHEESE, COTTAGE 1%862 cups COCONUT WATER78

2 oz TOMATO, RAW816 fl oz WATER, DRINKING WATER, PURIFIED02 teaspoons MUSTARD, PREPARED, DIJON104 oz HAM LUNCH MEAT, LOWFAT1181 tablespoons SALAD DRESSING, BALSAMIC ITALIAN VINAIGRETTE351 cups LETTUCE, COS OR ROMAINE, RAW84 slice BREAD, RYE3321/2 large APPLE W/SKIN, RAW55

1 1/2 cups CARROT, BABY, RAW1252 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)5416 fl oz WATER, DRINKING WATER, PURIFIED01 piece STRING CHEESE803 crackers FLATBREAD CRACKER, PLAIN, LOW CARB140

1 wrap WRAP, 100% WHOLE WHEAT17016 fl oz WATER, DRINKING WATER, PURIFIED0CHICKEN FIESTA SALAD (TOTALS) (1 Servings) 377



Meal Plan Paul m




Snack



Day 5

1 1/4 bar NUTRITION BAR, CHOCOLATE PEPPERMINT STICK2258 fl oz WATER, DRINKING WATER, PURIFIED02 apricot APRICOT, RAW341/2 cups YOGURT, GREEK-STYLE150



Meal Plan Paul m




Breakfast


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Lunch


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Dinner


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Day 6

2 wrap WRAP, 100% WHOLE WHEAT3404 tablespoons SALSA2116 fl oz WATER, DRINKING WATER, PURIFIED01 large EGG, CHICKEN, SCRAMBLED1012 oz AVOCADO, RAW91

1/4 cups CHEDDAR CHEESE, SHARP, REDUCED FAT18016 fl oz WATER, DRINKING WATER, PURIFIED01 cups BLACKBERRY, RAW624 cups POPCORN, AIR-POPPED124

1 wrap WRAP, 100% WHOLE WHEAT17016 fl oz WATER, DRINKING WATER, PURIFIED0CHICKEN FIESTA SALAD (TOTALS) (1 Servings) 377

1 tablespoons PEANUT BUTTER8836 1/2 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY1831 large APPLE W/SKIN, RAW110

1 1/2 cups PASTA, LOW CARB3202 teaspoons CHEESE, PARMESAN334 oz SALMON, ATLANTIC, WILD, BAKED OR BROILED12316 fl oz WATER, DRINKING WATER, PURIFIED01 cups SPINACH, BOILED, NO SALT411 1/2 teaspoons OLIVE OIL, EXTRA VIRGIN60

1 cups COCONUT WATER391 cups APPLESAUCE1001 1/4 bar NUTRITION BAR, NUTZ OVER CHOCOLATE225



Meal Plan Paul m



Meal Label Calories Meal ItemsNotes:

Meal Totals: Calories: 364 Carbs: 66g (71%) Protein: 14g (15%) Fat: 6g (14%) Fluid: 7ozCalories Carbs Protein Fat Fluid

Day 6 Totals: 2788 311g (44%) 185g (26%) 93g (30%) 135oz

Day 6



Meal Plan Paul m




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Dinner



Day 7

27 1/2 fl oz ALMOND BEVERAGE, VANILLA UNSWEETENED, NONDAIRY1388 fl oz WATER, DRINKING WATER, PURIFIED02 tablespoons PEANUT BUTTER1762 slice BREAD, RYE1661 1/4 cups STRAWBERRY, RAW58

3/4 cups BLUEBERRY, RAW1012 cups COCONUT WATER916 oz YOGURT, FRUIT, LOW FAT179

2 teaspoons MUSTARD, PREPARED, DIJON102 leaf LETTUCE, COS OR ROMAINE, RAW33 oz TURKEY BREAST, ROASTED1612 wrap WRAP, 100% WHOLE WHEAT34016 fl oz ICED TEA, UNSWEETENED21/2 large APPLE W/SKIN, RAW55

1 1/2 cups CARROT, BABY, RAW1252 tablespoons HUMMUS (SEASONED MASHED CHICKPEA)5416 fl oz WATER, DRINKING WATER, PURIFIED01 piece STRING CHEESE803 crackers FLATBREAD CRACKER, PLAIN, LOW CARB140

1 cups BARLEY, PEARLED, COOKED19316 fl oz WATER, DRINKING WATER, PURIFIED03 1/2 oz CHICKEN, BROILER, BREAST, MEAT, ROASTED1581 cups PEAS & CARROTS, BOILED, NO SALT1131 cups LETTUCE, COS OR ROMAINE, RAW82 tablespoons SALAD DRESSING, BALSAMIC ITALIAN VINAIGRETTE70



Meal Plan Paul m




Snack



Day 7

8 fl oz WATER, DRINKING WATER, PURIFIED01 cups CHEESE, COTTAGE 1%1723 apricot APRICOT, RAW501/4 oz ALMONDS, SLIVERED444 oz KIWI FRUIT, RAW (CHINESE GOOSEBERRY)64



Recipes Paul m


Created: 04-14-2016

Ingredients1 large Egg, Chicken, Raw1 cups Sauce, Spaghetti, Low Salt3 oz Mozzarella Cheese, Shredded1/2 cups Bread Crumbs, Seasoned1/4 teaspoons Basil, Dried1 tablespoons Cheese, Parmesan1/2 eggplant Eggplant, Raw

Instructions1. Preheat oven to 350 degrees F (175 degrees C).2. Dip eggplant slices in egg, then in bread crumbs. Place in a single layer on a baking sheet. Bake inpreheated oven for 5 minutes on each side.3. In a 9x13 inch baking dish spread spaghetti sauce to cover the bottom. Place a layer of eggplantslices in the sauce. Sprinkle with mozzarella and Parmesan cheeses. Repeat with remaining ingredients,ending with the cheeses. Sprinkle basil on top.4. Bake for 35 minutes, or until golden brown.

Eggplant Parmesan (totals) (serves 2)



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Recipes Paul m


Created: 04-14-2016

Ingredients2/3 cups Bean, Black, Boiled8 oz Chicken, Breast W/o Skin, Raw1/2 cups Corn, Sweet, Frozen, Kernels On Cob1/2 cups Tomato, Raw1/2 medium Onion, Raw2 cups Classic Romaine Salad Mix1/4 cups Salsa1/2 tablespoons Vegetable Oil2 tablespoons Chicken Fajitas Seasoning Mix

Instructions1. Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cookthe chicken 8 minutes on each side, or until juices run clear; set aside.2. In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heatuntil warm.3. Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with thebean and corn mixture.

Chicken Fiesta Salad (totals) (serves 2)



Category Quantity ItemAccompaniments 1 1/2 teaspoons Mayonnaise, Olive Oil, Artisan | Spectrum

5 tablespoons Salad Dressing, Balsamic Italian Vinaigrette | Wish-Bone8 teaspoons Mustard, Prepared, Dijon | Grey Poupon

Beverages 1 1/2 cups Milk, Cow's, Nonfat Vit-d Added (skim)6 cups Coconut Water6 cups Coconut Water48 fl oz Iced Tea, Unsweetened | Generic

164 3/4 fl oz Almond Beverage, Vanilla Unsweetened, Nondairy | Blue DiamondAlmond Breeze

408 fl oz Water, Drinking Water, PurifiedBread 10 wrap Wrap, 100% Whole Wheat | Sahara

12 slice Bread, RyeCereal and Grain Products 1 cups Oats, Steel Cut (oatmeal) | Quaker

1 1/4 cups Brown Rice, Long Grain, Cooked3 1/2 cups Barley, Pearled, Cooked3 1/2 cups Pasta, Low Carb | Due Amici

Cereals, Ready to Eat 1/4 cups Cereal, Rte, Multigrain Flakes | Nature's Path1 1/2 cups Golean Cereal, Rte | Kashi

Cookies & Crackers 9 crackers Flatbread Cracker, Plain, Low Carb | AtkinsDairy Products 1/4 cups Cheddar Cheese, Sharp, Reduced Fat | Cracker Barrel

2 1/2 cups Yogurt, Greek-style | Cascade Fresh2 teaspoons Butter3 1/2 cups Cheese, Cottage 1%4 piece String Cheese | Kraft7 fl oz Yogurt Smoothie, Strawberry | Stonyfield Farm7 large Egg, Chicken, Scrambled12 oz Yogurt, Fruit, Low Fat

Fats and Oils 1 1/2 teaspoons Olive Oil, Extra Virgin | BertolliFinfish and ShellfishProducts 4 oz Salmon, Atlantic, Wild, Baked Or Broiled

6 oz Orange Roughy, Baked Or BroiledFruits 2 cups Applesauce | Mott's

1 1/4 cups Strawberry, Raw1 3/4 cups Blackberry, Raw1 3/4 cups Blueberry, Raw2 1/2 cups Blueberry, Raw3 oz Avocado, Raw


Meal Plan Shopping List



Category Quantity Item4 1/2 large Apple W/skin, Raw4 fruit Tangerine, Mandarin, Raw8 oz Kiwi Fruit, Raw (chinese Gooseberry)10 apricot Apricot, Raw

Legumes 4 1/2 tablespoons Peanut Butter6 tablespoons Hummus (seasoned Mashed Chickpea)

Nuts and Seeds 3 3/4 oz Almonds, Slivered | Blue DiamondPork 2 oz Pork Center Loin, Braised, SloPoultry 5 oz Turkey Breast, Roasted

6 oz Chicken Breast, Boneless, Roasted, Meat Only10 oz Chicken, Broiler, Breast, Meat, Roasted

Sausages and Lunch Meats 4 oz Ham Lunch Meat, Lowfat | Oscar MayerSide Dishes 2 cups Mixed Vegetables, Boiled, No SaltSnacks 1 bar Snack Bar, Coconut Almond, Low Carb | Slim-Fast

4 cups Popcorn, Air-poppedSport and Diet Nutritionals 1 1/4 bar Nutrition Bar, Chocolate Peppermint Stick | Luna

1 1/4 bar Nutrition Bar, Nutz Over Chocolate | Luna1 1/4 bar Nutrition Bar, Peanut Butter Cookie | Luna3 bar Nutrition Bar 40-30-30, Strawberry Yogurt | Zone Perfect

Vegetables 1 cups Peas & Carrots, Boiled, No Salt1 cups Peas & Carrots, Boiled, No Salt1 cups Spinach, Boiled, No Salt3 cups Lettuce, Cos Or Romaine, Raw4 leaf Lettuce, Cos Or Romaine, Raw5 1/2 cups Carrot, Baby, Raw

Meal Plan Shopping List



Category Quantity ItemDairy Products 1 large Egg, Chicken, RawVegetables 1/2 eggplant Eggplant, Raw

1/2 medium Onion, RawAccompaniments 1/2 cups Salsa

1 cups Sauce, Spaghetti, Low SaltDairy Products 1 1/3 tablespoons Cheese, Parmesan

3 oz Mozzarella Cheese, Shredded | KraftFats and Oils 1/2 tablespoons Vegetable Oil | WessonIngredients 1/2 cups Bread Crumbs, Seasoned

2 tablespoons Chicken Fajitas Seasoning Mix | Lawry'sLegumes 0.92 cups Bean, Black, BoiledPoultry 8 oz Chicken, Breast W/o Skin, RawSpices 1/4 teaspoons Basil, DriedVegetables 1/2 cups Corn, Sweet, Frozen, Kernels On Cob

3/4 cups Tomato, Raw2 cups Classic Romaine Salad Mix | Dole

Recipe Shopping List



Portion GuideKnowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makesdishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate properportion sizes.Basic Guidelines

Golf Ball¼ cup1 oz

2 tbsp

Tennis Ball1/3 cup

Computer Mouse½ cup

Baseball1 cup

Rounded Handful½ cup

1 oz dried goods

Hockey Puck3 oz muffin or biscuit

Matchbox1 oz serving of meat

Deck of Cards3 oz of chicken, meat,

or fish

Thin Paperback Book8 oz serving of meat

Thumb1 tsp

Poker Chip1 tbsp

Shot Glass1 oz

2 tbsp

CD1 slice of bread1 oz lunch meat

3 Dice1 ½ oz cheese

Kids' School Milk Carton8 oz drink

Useful Examples

Bread & Grains1 cup of cereal = 1 baseball

½ cup cooked rice = computermouse

½ cup cooked paste = computermouse

1 slice of bread = CD3 cups of popcorn = 3 baseballs

Fruits & Vegetables½ cup grapes = about 16 grapes1 cup of strawberries = about 12

berries1 cup of salad greens = 1 baseball

1 cup cooked vegetables = 1 baseball1 baked potato = computer mouse

Meats, Fish & Nuts3 oz lean meat or poultry = deck of

cards3 oz tofu = deck of cards

2 tbsp peanut butter = golf ball¼ cup almonds = about 23 almonds

¼ cup pistachios = about 24pistachios

Dairy & Cheese1 ½ oz cheese = stacked dice

1 cup yogurt = baseball½ cup ice cream = computer mouse

Fats & Oils1 tbsp butter or spread = poker chip1 tbsp salad dressing = poker chip

1 tbsp oil or mayonnaise = poker chip

Sweets & Treats1 slice cake = deck of cards

1 cookie = about 2 poker chips1 piece of chocolate = matchbox



Meal Plan€¦ · 2 16 ﬂ oz iced tea, unsweetened 8 2 oz tomato, raw 83 1 cups carrot, baby, raw...

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