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Meal plan: women

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Energy and Toning Meal Plan
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 Body Fortress Super Mass Gainer2 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 Body Fortress Super NOS Pump3 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 Powder1 – 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 Body Fortress 100% Pure Glutamine Powder1/2 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.
Energy and Toning Meal Plan
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 Body Fortress Super Mass Gainer2 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 Body Fortress Super NOS Pump3 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 Powder1 – 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 Body Fortress 100% Pure Glutamine Powder1/2 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.
Energy and Toning Meal Plan
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 Body Fortress Super Mass Gainer2 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 Body Fortress Super NOS Pump3 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 Powder1 – 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 Body Fortress 100% Pure Glutamine Powder1/2 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.
Energy and Toning Meal Plan
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 Body Fortress Super Mass Gainer2 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 Body Fortress Super NOS Pump3 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 Powder1 – 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 Body Fortress 100% Pure Glutamine Powder1/2 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.
Energy and Toning Meal Plan
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 Body Fortress Super Mass Gainer2 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 Body Fortress Super NOS Pump3 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 Powder1 – 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 Body Fortress 100% Pure Glutamine Powder1/2 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.
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Super Whey Protein Shot 100% Pure Glutamine Powder