Shredded Meal Plans

Below are 2 meal plans, one for females and one for males.  These meal plans encourage you to eat healthy foods in a manner that will help to increase metabolism, burn body fat, and give you energy.  Use these as a guideline.  If you get hungry in between meals, eat a healthy snack. 

 Be smart with adding condiments to your foods too.  It is okay to add some flavor but opt for low calorie additions.  Give yourself a day to splurge too.  Don't splurge every meal, but treat yourself to foods you enjoy as a reward each week.  Check out this website for serving size guidlines for your foods and use this calculator to estimate the amount of total calories you need to aim for each day. Good luck!

Women's Meal Plan

Meal	Food Type	Quantity	Examples
Meal 1	Fruit	Small Serving	Berries
	Complex Carb	1 serving	Oatmeal
Meal 2	Complex Carb	1 serving	Whole wheat bread
	Protein	small serving	Peanut butter
Meal 3	Protein	1 serving	Chicken Breast
	Fibrous carb	1 serving	Spinach Salad
	Fruit	1 serving	Apple
Meal 4	Fruit	1 serving	Banana
	Protein	Small Serving	Bar
Meal 5	Protein	1 serving	Fish/Chicken
	Fibrous Carb	1 serving	Vegetable Plate

Complex Carbs	Fibrous Carbs	Protein
Wheat Bread	Spinach	Peanut Butter (2 Tbsp)
Wheat Pasta	Broccoli	Whey Protein powder (10-15g)
Brown Rice	Zucchini	Lean chicken breast (4-6oz)
Oatmeal	Cucumbers	Lean turkey/roastbeef (4-6oz)
Baked Potato	Asparagus	Tuna (2-4 oz)
Sweet Potato	Carrots	Eggs (2)
Granola	Cauliflower	Salmon (4-6 oz)
Bran Cereal	Peas	Yogurt
Beans	Green Beans	Cottage cheese
	Popcorn
	Squash

Men's Meal Plan

Meal 1	Food Type	Quantity	Examples
Meal 1
	Protein	15-20g	Eggs
	Complex Carb	Half Cup	Oatmeal
Meal 2	Protein	20-30g	Shake/Bar
			Tuna/PBJ
Meal 3	Protein	30-40g	Chicken Breast
	Complex Carb		Baked Potato
	Fibrous Carb		Green Beans/Broccoli/Spinach
Meal 4	Protein	20-30g	Chicken/Turkey Breast
	Fibrous Carb		Salad/Lima Beans
Meal 5	Protein	40-50g	Steak/Fish/Chicken
	Fibrous Carb		Salad or Green Veggies

Protein choices	Complex Carbs	Fibrous Carbs
Eggs	Wheat Bread	Spinach
Tuna	Wheat Pasta	Broccoli
Salmon	Brown Rice	Zucchini
Turkey Breast	Oatmeal	Cucumbers
Chicken Breast	Baked Potato	Asparagus
Cheese	Sweet Potato	Carrots
Cottage Cheese	Granola	Cauliflower
Lean Beef	Bran Cereal	Peas
Yogurt	Beans	Green Beans
Roast Beef		Popcorn
		Squash

***Guys, base your carbohydrate and protein portions based on whether you are trying to lose, maintain or gain weight.  If you are trying to lose, stick with one serving or less.  If you are trying to maintain stick with one serving and if you are looking to bulk up eat more than one serving.  A generally accepted rule of thumb for protein intake is to take in 1 gram of protein for every pound of body weight that you wish to weigh.  Click here for recommendations on other portion size amounts.