Meal Plans: Women | Body Fortress - Your Body. Your Fortress.

Meal One

1/2 cup plain oatmeal sprinkled with cinnamon and slivered 6 almonds

1/4 cup fat free milk

1 small orange

232 calories

41 g carbohydrates

9 g protein

6 g fat

Snack

2 scoops
Body Fortress^® Super Mass Gainer
(310 calories)

310 calories

49 g carbohydrates

24 g protein

3 g fat

meal two

1/2 cup – low fat 1% milk cottage cheese

1 small apple, sliced

136 calories

18 g carbohydrates

14 g protein

1 g fat

meal three Choice 1

2 oz. lean grilled steak

1/2 cup brown rice

1/2 cup steamed broccoli with 1 tsp. butter
and lemon wedge

269 calories

29 g carbohydrates

19 g protein

9 g fat

meal three Choice 2

60 Second 100% Whey Shake

290 calories

7 g carbohydrates

52 g protein

4 g fat

pre-workout

3 tablets - Body Fortress^®
Super NOS Pump (15 calories)

15 calories

1 g carbohydrates

0 g protein

0 g fat

Meal four
(post-workout)

Body Fortress Super Whey Protein Shot and 100% Pure Glutamine Powder

1 – Body Fortress^® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress^® 100% Pure Glutamine Powder (7.5 calories)

1/2 cup blueberries

138.5 calories

6 g carbohydrates

26 g protein

0 g fat

meal five

2 oz. grilled, skinless boneless chicken breast

1 cup chopped romaine salad

1 oz. feta cheese

Dressing – 1 Tbsp. wine vinegar, 2 tsp. olive oil

1 small sweet potato with 1 tsp. butter

384 calories

16 g carbohydrates

41 g protein

17 g fat

before bed

1/2 teaspoon - Body Fortress^®
100% Pure Glutamine Powder
(7.5 calories)

7.5 calories

0 g carbohydrates

0 g protein

0 g fat

Totals for the Day Choice 1

1492 calories

160 g carbohydrates

133 g protein

36 g fat

Totals for the Day Choice 2

1513 calories

138 g carbohydrates

166 g protein

31 g fat

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.

Meal One

1 slice whole wheat toast

1/2 cup low fat 1% milk cottage cheese

1/2 medium grapefruit

229 calories

31 g carbohydrates

20 g protein

3 g fat

Snack

2 scoops
Body Fortress^® Super Mass Gainer
(310 calories)

310 calories

49 g carbohydrates

24 g protein

3 g fat

meal two

1 tablespoon peanut butter

1/2 medium banana

95 calories

4 g carbohydrates

4 g protein

8 g fat

meal three Choice 1

2 oz turkey with mustard

1 slice whole wheat bread

1 cup green salad, 2 tsp olive oil,
1 tablespoon wine vinegar

330 calories

27 g carbohydrates

19 g protein

18 g fat

meal three Choice 2

Apple Strawberry Smoothie

325 calories

50.64 g carbohydrates

27.83 g protein

2 g fat

pre-workout

3 tablets - Body Fortress^®
Super NOS Pump (15 calories)

15 calories

1 g carbohydrates

0 g protein

0 g fat

Meal four
(post-workout)

1 – Body Fortress^® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress^® 100% Pure Glutamine Powder (7.5 calories)

1 small apple

173 calories

16 g carbohydrates

26 g protein

0 g fat

meal five

1 3-oz lean pork chop

1/2 cup green beans

1/2 cup steamed peas

1/2 cup brown rice

1 tsp butter

357 calories

39 g carbohydrates

31 g protein

8 g fat

before bed

1/2 teaspoon - Body Fortress^®
100% Pure Glutamine Powder
(7.5 calories)

7.5 calories

0 g carbohydrates

0 g protein

0 g fat

Totals for the Day Choice 1

1516 calories

157 g carbohydrates

124 g protein

40 g fat

Totals for the Day Choice 2

1511 calories

180.64 g carbohydrates

132.83 g protein

40 g fat

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.

Meal One

6 oz. low fat plain yogurt

2 tablespoons of wheat germ

1/2 cup blueberries

205 calories

23 g carbohydrates

14 g protein

5 g fat

Snack

2 scoops
Body Fortress^® Super Mass Gainer
(310 calories)

310 calories

49 g carbohydrates

24 g protein

3 g fat

meal two

2 whole wheat crackers

1 tablespoon peanut butter

1/2 cup strawberries

215 calories

30 g carbohydrates

6 g protein

10 g fat

meal three Choice 1

1 poached eggs

1 slice whole wheat bread

1/2 tomato, sliced

225 calories

18 g carbohydrates

17 g protein

10 g fat

meal three Choice 2

Peppermint Patty Shake

309 calories

9.5 g carbohydrates

53.4 g protein

7.8 g fat

pre-workout

3 tablets - Body Fortress^®
Super NOS Pump (15 calories)

15 calories

1 g carbohydrates

0 g protein

0 g fat

Meal four
(post-workout)

1 – Body Fortress^® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress^® 100% Pure Glutamine Powder (7.5 calories)

1 small orange

186.5 calories

19 g carbohydrates

27 g protein

0 g fat

meal five

4 oz grilled salmon

1/2 cup steamed zucchini

1/2 cup steamed carrots

1/2 cup brown rice

2 tsp. butter

383 calories

31 g carbohydrates

22 g protein

17 g fat

before bed

1/2 teaspoon - Body Fortress^®
100% Pure Glutamine Powder
(7.5 calories)

7.5 calories

0 g carbohydrates

0 g protein

0 g fat

Totals for the Day Choice 1

1547 calories

171 g carbohydrates

110 g protein

45 g fat

Totals for the Day Choice 2

1631 calories

162.5 g carbohydrates

146.4 g protein

42.8 g fat

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.

Meal One

1/2 cup fat free milk

1 slice of whole wheat bread

1 tablespoon peanut butter

1/2 small apple, sliced

266 calories

22 g carbohydrates

12 g protein

16 g fat

Snack

2 scoops
Body Fortress^® Super Mass Gainer
(310 calories)

310 calories

49 g carbohydrates

24 g protein

3 g fat

meal two

1/2 cup – low fat 1% milk cottage cheese

1 orange

150 calories

21 g carbohydrates

15 g protein

1 g fat

meal three Choice 1

2 hard boiled eggs

1 small boiled red potato

1 cup mixed green salad with 2 tsp olive oil
and 1 Tablespoon wine vinegar

363 calories

33 g carbohydrates

16 g protein

18 g fat

meal three Choice 2

Power Shake

322 calories

16.02 g carbohydrates

57.03 g protein

5 g fat

pre-workout

3 tablets - Body Fortress^®
Super NOS Pump (15 calories)

15 calories

1 g carbohydrates

0 g protein

0 g fat

Meal four
(post-workout)

1 – Body Fortress^® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress^® 100% Pure Glutamine Powder (7.5 calories)

1/2 cup blueberries

138.5 calories

6 g carbohydrates

26 g protein

0 g fat

meal five

3 oz. grilled codfish

1/2 cup brown rice

1/2 cup steamed zucchini

1/2 cup shiitake mushrooms lightly sautéed
in 2 tsp olive oil

273 calories

27 g carbohydrates

28 g protein

3 g fat

before bed

1/2 teaspoon - Body Fortress^®
100% Pure Glutamine Powder
(7.5 calories)

7.5 calories

0 g carbohydrates

0 g protein

0 g fat

Totals for the Day Choice 1

1523 calories

159 g carbohydrates

121 g protein

41 g fat

Totals for the Day Choice 2

1482 calories

142.02 g carbohydrates

162.03 g protein

28 g fat

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.

Meal One

1 cup puffed brown rice cereal

1/4 cup raisins

1/2 cup fat free milk

225 calories

53 g carbohydrates

6 g protein

0 g fat

Snack

2 scoops
Body Fortress^® Super Mass Gainer
(310 calories)

310 calories

49 g carbohydrates

24 g protein

3 g fat

meal two

1 oz muenster cheese

1 small apple, sliced

159 calories

15 g carbohydrates

7 g protein

9 g fat

meal three Choice 1

3 oz grilled salmon

1/2 cup brown rice

1/2 cup steamed broccoli with 1 tsp. butter
and lemon wedge

309 calories

23 g carbohydrates

21 g protein

14 g fat

meal three Choice 2

Power Shake

309 calories

9.5 g carbohydrates

53.4 g protein

7.8 g fat

pre-workout

3 tablets - Body Fortress^®
Super NOS Pump (15 calories)

15 calories

1 g carbohydrates

0 g protein

0 g fat

Meal four
(post-workout)

1 – Body Fortress^® Super Whey Protein Shot (110 calories)

1/2 teaspoon – Body Fortress^® 100% Pure Glutamine Powder (7.5 calories)

1 small peach

168.5 calories

13 g carbohydrates

27 g protein

0 g fat

meal five

2 oz. grilled, skinless chicken breast

1/2 cup green beans with lemon wedge

1 cup romaine salad with 2 tsp olive oil
and 1 tablespoon wine vinegar

1 small boiled red potato with 1 tsp. butter

300 calories

35 g carbohydrates

17 g protein

11 g fat

before bed

1/2 teaspoon - Body Fortress^®
100% Pure Glutamine Powder
(7.5 calories)

7.5 calories

0 g carbohydrates

0 g protein

0 g fat

Totals for the Day Choice 1

1494 calories

189 g carbohydrates

102 g protein

37 g fat

Totals for the Day Choice 2

1494 calories

175.5 g carbohydrates

134.4 g protein

30.8 g fat

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.