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MealPlan

Strength Training Meal Plan

Builds muscles with 25% protein.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Strength Training Diet

Designed for strength training athletes, this meal plan includes a higher percentage of protein to aid in muscle recovery and growth . Twenty-five percent of each day's calories are from protein, which allows for maximum results. For fuel and energy, this plan derives 50% of its calories from carbohydrates.

Daily Nutrition Information:

Calories Carbohydrate Protein Fat Fiber Sodium
3000 50% 25% 25% 58g 3075mg

Day 1
Breakfast 2 Eggo® Waffles with ¼ cup sliced strawberries and 1 tablespoon maple syrup
2 eggs (cooked any style)
1 cup 1% milk
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch 1 whole wheat bun with 6 ounce chicken breast, 1 slice monterey jack cheese, and 2 tablespoons avocado

2 cups melon
Afternoon
Snack		 Chicken and cheese quesadilla made with 1 flour tortilla, 1 cup mixed vegetables, 2 ounces chicken breast strips, and 2 ounces mozzarella cheese
Dinner 2½ cups spaghetti with 4 ounces meatballs and 1 cup tomato sauce
1 cup asparagus with 1½ tablespoons olive oil
1 medium banana
Evening
Snack		 ½ cup cottage cheese with 1 cup fruit cocktail

Day 2
Breakfast French toast made with 2 slices whole wheat toast, 1 cups 1% milk, 2 egg whites, and 1 teaspoon Smart Balance®

2 cups peaches
Morning
Snack		 1 Anytime Health™ Snack Bar
Lunch 2 slices whole wheat bread with 6 ounces tuna, 2 tablespoons avocado, and 2 tablespoons light mayo

1 large pear
Afternoon
Snack		 1 cup 1% milk blended with 1 scoop Anytime Health™ Vanilla Whey Protein Isolate and 1½ cups mixed berries
Dinner 6 ounces meatloaf with 2 cups mashed potatoes, 2 cups mixed vegetables, and ¼ cup gravy
Evening
Snack		 1 piece string cheese
5-10 whole wheat crackers
1 large banana

Day 3
Breakfast 2 slices whole wheat toast with 1 tablespoon Smart Balance®
Omelet made with 2 whole eggs, ½ teaspoon canola oil, and 1 cup mixed vegetables
1½ cups mixed fruit
1 cup 1 % milk
Morning
Snack		 1 large apple
2 tablespoons peanut butter
Lunch 6 ounces grilled salmon with 2 cups spinach
2 cups salad vegetables and 1 tablespoon balsamic vinaigrette
Afternoon
Snack		 1 cup edamame (soybeans in the pod)
Dinner Beef stir fry made with 8 ounces beef, 2 cups rice noodles, 2 cups vegetables, and 1 teaspoon toasted sesame seed oil
Evening
Snack		 1 Anytime Health™ Meal Replacement Bar

Day 4
Breakfast 1 whole grain bagel with 1 ounce cream cheese
2 ounces turkey sausage
1 ounce cheddar cheese
Morning
Snack		 1 Anytime Health™ Meal Replacement Bar
Lunch Beef stir fry pita made with 1 whole wheat pita, 6 ounces beef, 1 cup mixed vegetables, and 1 tablespoon toasted sesame seed oil

1 cup mango
Afternoon
Snack		 1 cup 1% milk blended with 1 cup oranges and 1 cup pineapple
Dinner 2 cups rotini pasta with 6 ounces chicken, 1 cup bell peppers, 1 cup cherry tomatoes, and ½ cup red onions
Evening
Snack		 ½ cup cottage cheese with 1 cup fruit cocktail

Day 5
Breakfast 1½ cup bran cereal with 1 cup 1% milk, 1½ cups blueberries and strawberries, and 1 tablespoon ground flax seeds
Morning
Snack		 1 cup 1% milk
1½ cups mango and 15 almonds
Lunch 1½ cups rotini pasta with 6 ounces chicken, 1 cup bell peppers, 1 cup cherry tomatoes, and 1 cup red onions
Afternoon
Snack		 1 Anytime Health™ Snack Bar
Dinner Chipotle® Power Bowl with 4 ounces chicken breast and 4 ounces sirloin beef, along with ½ cup cilantro lime brown rice, 3/4 cup fajita vegetables, ½ cup corn salsa, 2 tablespoons avocado, and 1 tablespoon extra virgin olive oil
Evening
Snack		 6 ounces yogurt with 1 cup raspberries and blackberries

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