Energy and Toning Meal Plan for Women

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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		375	54.64	31.83	4

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
Power Shake (1 Scoop)		252	16.02	35.03	5.49

MEAL THREE (CHOICE 2) TOTAL:		252	16.02g	35.06g	5.49g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^®Super Advanced NOS Blast Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Protein Shot	1 Shot	110	1	26	0
Body 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 Powder	1/2 tsp.	7.5	0	0	0

BEFORE BED TOTAL:		7.5	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,627	190.44g	126.73g	38.6g
DAILY TOTAL (CHOICE 2):		1,602	177.26g	141.46g	35.59g

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		272	14	31	9
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		375	55.64	31.83	4

MEAL THREE (CHOICE 2) TOTAL:		325	50.64g	27.83g	2g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		15	4g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced Amino Blast	1 Scoop	45	2	0	0
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,585	178.7g	111.3g	41.6g
DAILY TOTAL (CHOICE 2):		1,729	218.74g	124.53g	34.7g

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)		382.37	27.55	38.66	13

SNACK TOTAL:		382.37	27.55g	38.66g	13g

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)		429	18.5	61.4	13.3

MEAL THREE (CHOICE 2) TOTAL:		429	18.5g	61.4g	13.3g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced Amino Blast	1 Scoop	45	2	0	0
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	0	0	0
Orange	1 Small	45	11.3	0.9	0.1

MEAL FOUR (POST-WORKOUT) TOTAL:		100	13.3g	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 Protein (Chocolate)	1 Scoop	200	8	30	5
TOTAL WITH 1 SCOOP WHEY PROTEIN:		300	21.3g	30.9g	5.2g

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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,688	151.65g	132.16g	56.5g
DAILY TOTAL (CHOICE 2):		1,684	144.95g	146.26g	53.6g

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		375	55.64	31.83	4

SNACK TOTAL:		375	55.64g	31.83g	4g

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)		252	16.02	35.03	5.49

MEAL THREE (CHOICE 2) TOTAL:		252	16.02g	35.03g	5.49g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Strawberry Super Advanced Whey	1 Scoop	190	9	30	4
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	0	0	0
Blueberries	1/2 Cup	42	10.5	0.6	0.3

MEAL FOUR (POST-WORKOUT) TOTAL:		242	19.5g	30.6g	4.3g

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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,778.5	193.0g	127.9g	44.7g
DAILY TOTAL (CHOICE 2):		1,649.5	176.9g	145.2g	30.3g

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		272	14	31	9
Banana	1 Medium	105	27	1.3	0.4

SNACK TOTAL:		377	41g	32.3g	9.4g

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)		252	16.02	35.03	5.49

MEAL THREE (CHOICE 2) TOTAL:		152	16.02g	35.03g	5.49g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Strawberry Super Advanced Whey	1 Scoop	190	9	30	4
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	0	0	0
Peach	1 Small	31	7.5	0.7	0.2

MEAL FOUR (POST-WORKOUT) TOTAL:		231	16.5g	30.7g	4.2g

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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,744	205.8g	121.5g	45.4g
DAILY TOTAL (CHOICE 2):		1,684	192.62g	129.13g	41.99g

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)		382.37	27.55	38.7	13

SNACK TOTAL:		382.37	27.55g	38.7g	13g

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		375	55.64	31.83	4

MEAL THREE (CHOICE 2) TOTAL:		375	55.64g	31.83g	4g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Strawberry Super Advanced Whey	1 Scoop	190	9	30	4
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	0	0	0
Orange	1 Small	45	11.3	0.9	0.1

MEAL FOUR (POST-WORKOUT) TOTAL:		245	20.3g	30g	4.1g

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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,660	171.05g	117.86g	55g
DAILY TOTAL (CHOICE 2):		1,758g	197.49g	129.39g	50.5g

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		375	55.64	31.83	4

SNACK TOTAL:		375	55.64g	31.83g	4g

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)		239	9.5	31.4	8.3

MEAL THREE (CHOICE 2) TOTAL:		239	9.5g	31.4g	8.3g

Pre-Workout	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Super Advanced NOS Blast	1 Scoop	45	6	0	0

PRE-WORKOUT TOTAL:		45	6g	0g	0g

Meal Four (Post-Workout)	Serving Size	Calories	Carbs	Protein	Fat
Body Fortress^® Strawberry Super Advanced Whey	1 Scoop	190	9	30	4
Body Fortress^® 100% Pure Glutamine Powder	1/2 tsp.	10	0	0	0
Blueberries	1/2 Cup	42	10.5	0.6	0.3

MEAL FOUR (POST-WORKOUT) TOTAL:		242	19.5g	30.6g	4.3g

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 Powder	1/2 tsp.	10	0	0	0

BEFORE BED TOTAL:		10	0g	0g	0g

DAILY TOTAL (CHOICE 1):		1,665	173.14g	128.23g	41.8g
DAILY TOTAL (CHOICE 2):		1,671	165.44g	142.33g	39g

*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.

PROTEIN POWDERS

PRE WORKOUT

INTRA-WORKOUT

PERFORMANCE & TRAINING

POWER & RECOVERY

Energy and Toning Meal Plan for Women

PROTEIN POWDERS

PRE WORKOUT

INTRA-WORKOUT

PERFORMANCE & TRAINING

POWER & RECOVERY

Energy and Toning Meal Plan for Women

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