Body Fortress

Energy and Toning Meal Plan for Women

       

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Energy and Toning Meal Plan
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1/4 Cup 20 3.3 2 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL ONE TOTAL:   215 41.6g 7.9g 3.1g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 54.64 27.83 2
           
SNACK TOTAL:   325 54.64g 27.83g 2g
  
Meal Two Serving Size Calories Carbs Protein Fat
Low Fat 1% Cottage Cheese 1/2 Cup 90 3 16 1
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL TWO TOTAL:   167 23.6g 16.4g 1.3g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 2 oz. 92 0 14.6 3.4
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE (CHOICE 1) TOTAL:   277 29.2g 20.3g 8.5g
   
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
60 Second Whey Shake (1 Scoop)

  140 7 26 2
           
MEAL THREE (CHOICE 2) TOTAL:   140 7g 26g 2g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   159.5 11.5g 26.6g 0.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 2 oz. 60 0 13 0.8
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
Sweet Potato w/ 1 tsp. Butter 1 Small 88 12.4 1.2 3.9
           
MEAL FIVE TOTAL:   296 14.9g 19.7g 17.7g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,462 176.44g 118.73g 32.9g
DAILY TOTAL (CHOICE 2):   1,325 154.24g 124.43g 26.4g
Meal One Serving Size Calories Carbs Protein Fat
Whole Wheat Toast 1 Slice 77 12.8 4.1 1
Low Fat Cottage Cheese 1/4 Cup 90 3 16 1
Grapefruit 1/2 Medium 41 10.3 0.8 0.1
           
MEAL ONE TOTAL:   208 26.1g 20.9g 2.1g
  
Snack Serving Size Calories Carbs Protein Fat
Almond Cherry Vanilla Shake

  202 13 27 6
Banana 1 Medium 105 27 1.3 0.4
           
SNACK TOTAL:   307 40g 28.3g 6.4g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   200 30.5g 5.3g 8.4g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Turkey with Mustard 2 oz. 60 0 13 1
Whole Wheat Bread 1 Slice 60 0 13 1
Green Salad with Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE (CHOICE 1) TOTAL:   231 15.6g 18.6g 10.9g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 50.64 27.83 2
           
MEAL THREE (CHOICE 2) TOTAL:   325 50.64g 27.83g 2g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   99.5 24.6g 0.4g 0.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Lean Pork Chop 1, 3 oz. 164 0 26.5 5.7
Green Beans 1/2 Cup 22 4.9 1.2 0.2
Steamed Peas 1/2 Cup 53 9.1 3.8 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 1 tsp. 34 0 0 3.8
           
MEAL FIVE TOTAL:   382 36.9g 33.8g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,450 177.7g 107.3g 38.6g
DAILY TOTAL (CHOICE 2):   1,544 212.74g 116.53g 29.7g
Meal One Serving Size Calories Carbs Protein Fat
Low Fat Plain Yogurt 6 oz. 100 12.1 9 2
Wheat Germ 2 Tbsp. 61 8.3 5.3 1.6
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL ONE TOTAL:   203 30.9g 14.9g 3.9g
  
Snack Serving Size Calories Carbs Protein Fat
PB & J Protein Shake (1 Scoop)

  339 24 38 12
           
SNACK TOTAL:   339 24g 38g 12g
  
Meal Two Serving Size Calories Carbs Protein Fat
Whole Wheat Crackers 2 40 6.4 1 1.5
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
           
MEAL TWO TOTAL:   160 15.8g 5.5g 9.8g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Poached Eggs 2 142 0.8 12.6 10
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Tomato 1/2 Sliced 22 4.8 1.1 0.2
           
MEAL THREE (CHOICE 1) TOTAL:   233 17.2g 17.3g 11.1g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop)

  309 16.5 53.4 7.3
           
MEAL THREE (CHOICE 2) TOTAL:   309 16.5g 53.4g 7.3g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   67.5 15.3g 0.9g 0.1g
*NOTE: If Consuming Meal Three (Choice 1), ADD 1 Scoop of Whey Protein to Meal Four (Post-Workout)
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (Chocolate)
1 Scoop 270 15 52 4
TOTAL WITH 1 SCOOP WHEY PROTEIN:   207.5 23.3g 26.9g 2.1g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Salmon 4 oz. 137 0 20.6 5.1
Steamed Zucchini 1/2 Cup 14 4 1 0
Steamed Carrots 1/2 Cup 27 6 1 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 2 tsp. 68 0 0 7.6
           
MEAL FIVE TOTAL:   355 32.9g 24.9g 13.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,520 148.1g 127.5g 52.4g
DAILY TOTAL (CHOICE 2):   1,456 139.4g 137.6g 46.6g
Meal One Serving Size Calories Carbs Protein Fat
Fat Free Milk 1/2 Cup 40 6.5 4 0
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Butter 2 Tbsp. 34 0 0 3.8
Apple, Sliced 1 Small 38.5 10.3 0.2 0.15
           
MEAL ONE TOTAL:   181.5 28.4g 7.8g 4.85g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 54.64 27.83 2
           
SNACK TOTAL:   325 54.64g 27.83g 2g
  
Meal Two Serving Size Calories Carbs Protein Fat
Low Fat 1% Cottage Cheese 1/2 Cup 90 3 16 1
Orange 1 62 15.4 1.2 0.2
           
MEAL TWO TOTAL:   152 18.4g 17.2g 1.2g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Hard Boiled Eggs 2 156 1.2 12.6 10.6
Boiled Red Potato 1 Small 123 27 3.2 0.2
Mixed Greens Salad w/Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE TOTAL:   381 32.2g 17.8g 19.8g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Power Shake (1 Scoop)

  192 16.02 31.03 2.49
           
MEAL THREE (CHOICE 2) TOTAL:   192 16.2g 31.03g 2.49g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   159.5 11.5g 26.6g 0.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,613.5 179.04g 119.93g 38.65g
DAILY TOTAL (CHOICE 2):   1,424.5 162.86g 133.16g 21.34g
Meal One Serving Size Calories Carbs Protein Fat
Puffed Brown Rice Cereal 1 Cup 60 14 1 0
Raisins 1/4 Cup 130 31 1 0
Fat Free Milk 1 Cup 80 13 8 0
           
MEAL ONE TOTAL:   270 58g 10g 0g
  
Snack Serving Size Calories Carbs Protein Fat
Almond Cherry Vanilla Shake

  202 13 27 6
Banana 1 Medium 105 27 1.3 0.4
           
SNACK TOTAL:   307 40g 28.3g 6.4g
  
Meal Two Serving Size Calories Carbs Protein Fat
Muenster Cheese 1 oz. 103 0.3 6.6 8.4
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL TWO TOTAL:   180 20.9g 7g 8.7g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Grilled Salmon 3 oz. 127 0 21.7 3.8
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/Butter and Lemon Wedge 1/2 Cup, 1 tsp. 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   312 29.2g 27.4g 8.9g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Power Shake (1 Scoop)

  192 16.02 31.03 2.49
           
MEAL THREE (CHOICE 2) TOTAL:   192 16.2g 31.03g 2.49g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   148.5 8.5g 26.7g 0.2g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Chicken Breast 2 oz. 50 1 9 1
Green Beans w/ Lemon Wedge 1/2 Cup 22 4.9 1.2 0.2
Romaine Salad w/ Olive Oil and Wine Vinegar 1/2 Cup, 2 tsp., 1 Tbsp. 90 1.3 0.7 9
Boiled Red Potato w/ Butter 1 small, 1 tsp. 157 27 3.2 4
           
MEAL FIVE TOTAL:   319 34.2g 14.1g 14.2g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,559 191.8g 113.5g 38.4g
DAILY TOTAL (CHOICE 2):   1,439 178.62g 117.13g 31.99g
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1/4 Cup 20 3.3 2 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL ONE TOTAL:   215 41.6g 7.9g 3.1g
  
Snack Serving Size Calories Carbs Protein Fat
PB & J Protein Shake (1 Scoop)

  339 24 38 12
           
SNACK TOTAL:   339 24g 38g 12g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   200 30.5g 5.3g 8.4g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 2 oz. 92 0 14.6 3.4
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE (CHOICE 1) TOTAL:   277 29.2g 20.3g 8.5g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 54.64 27.83 2
           
MEAL THREE (CHOICE 2) TOTAL:   325 54.64g 27.83g 2g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
           
PRE-WORKOUT TOTAL:   15 4g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Triple Strength L-CarnitineBody Fortress®
Triple Strength L-Carnitine
1 Tbsp. 15 4 0 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress Super Advanced Whey ProteinBody Fortress®
Super Advanced Whey Protein (VANILLA)
2 Scoops 270 15 52 4
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   259.5 28.3g 30.9g 3.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 2 oz. 50 1 9 1
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
Sweet Potato w/ 1 tsp. Butter 1 Small 88 12.4 1.2 3.9
           
MEAL FIVE TOTAL:   286 15.9g 15.7g 17.9g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,599 173.5g 118.1g 53.2g
DAILY TOTAL (CHOICE 2):   1,647 198.94g 125.63g 46.7g
Meal One Serving Size Calories Carbs Protein Fat
Whole Wheat Toast 1 Slice 77 12.8 4.1 1
Low Fat Cottage Cheese 1/4 Cup 90 3 16 1
Grapefruit 1/2 Medium 41 10.3 0.8 0.1
           
MEAL ONE TOTAL:   208 26.1g 20.9g 2.1g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  325 54.64 27.83 2
           
SNACK TOTAL:   325 54.64g 27.83g 2g
  
Meal Two Serving Size Calories Carbs Protein Fat
Whole Wheat Crackers 2 40 6.4 1 1.5
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
           
MEAL TWO TOTAL:   160 15.8g 5.5g 9.8g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Poached Eggs 2 142 0.8 12.6 10
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Tomato 1/2 Sliced 22 4.8 1.1 0.2
           
MEAL THREE (CHOICE 1) TOTAL:   233 17.2g 17.3g 11.1g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (1 Scoop)

  179 9.5 27.4 5.3
           
MEAL THREE (CHOICE 2) TOTAL:   179 9.5 27.4g 5.3g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress Super NOS PumpBody Fortress®
Super NOS Pump
3 Tablets 15 1 0 0
           
PRE-WORKOUT TOTAL:   15 1g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress Super Protein ShotBody Fortress®
Super Protein Shot
1 Shot 110 1 26 0
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   159.5 11.5g 26.6g 0.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,500 159.14g 120.83g 35.8g
DAILY TOTAL (CHOICE 2):   1,446 151.44g 130.93g 30g

*All nutritional totals are approximate values.

Portion size as well as total calories consumed may need to be adjusted depending on your individual metabolism and daily energy expenditure. Always consult your doctor before beginning this or any training or diet/supplement program. Read all label directions and warnings prior to use. Additional low-calorie vegetables should be eaten with your meals such as spinach, raw carrots, Brussels sprouts and asparagus. We also recommend taking a multivitamin.

We also recommend two cheat meals per week, which could consist of your favorite foods such as pizza or ice cream.