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Energy and Toning Meal Plan for Women

Energy & 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 1 375 54.64 31.83 4
Snack Total: 375 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) 1 252 16.02 35.03 5.49
Meal Three (Choice 2) Total: 252 16.02 35.03 5.49

Pre-Workout

Serving Size Calories Carbs Protein Fat
Body Fortress Super Advanced NOS Blast 1 scoop 45 6 0 0
Pre-Workout Total: 45 6 0 0

Meal Four (Post-Workout)

 Serving Size Calories Carbs Protein Fat
100% Pure Glutamine Powder 1/2 tsp 7.5 0 0 0
Body Fortress Super Protein Shot 1 Shot 110 1 26 0
Blueberries 1/2 cup 42 105 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 2 oz. 60 0 13 0.8
Chopped Romain 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
100% Pure Glutamine Powder 1/2 tsp 7.5 0 0 0
Before Bed Total: 7.5 0 0 0
Daily Total (Choice 1): 1,627 190.44g 126.73 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 1 272 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 Oilve Oil and Wine Vinegar 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 1 375 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 2 0 0
Pre-Workout Total: 45 6 0 0

Meal Four (Post-Workout)

 Serving Size Calories Carbs Protein Fat
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Super Advanced Amino Blast 1 scoop 45 2 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 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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
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
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 (1 Scoop) 1 382.37 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
Stawberries 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) 1 429 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
Super Advanced NOS Blast 1 scoop 45 6 0 0
Pre-Workout Total: 45 6 0 0

Meal Four (Post Workout)

 Serving Size Calories Carbs Protein Fat
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Super Advanced Amino Blast 1 scoop 45 2 0 0
Orange 1 small 45 11.3 0.9 0.1
Meal Four (Post Workout) Total: 100 13.3g 0.9g 0.1g

If Consuming Meal Three Choice 1, Add Whey Protein to Meal 4

 Serving Size Calories Carbs Protein Fat
Super Advanced Whey Protein Chocolate 1 scoop 200 8 30 5
If Consuming Meal Three Choice 1, Add Whey Protein to Meal 4 Total: 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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
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 (Choice 1) 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 16.02 35.03 5.49

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
Super Advanced Whey Protein Strawberry 1 Scoop 190 9 30 4
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
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 1 272 14 31 9
Banana 1 medium 105 27 1.3 0.4
Snack Total: 377 41g 32.3 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 (Choice 1): Total: 312 29.2g 27.4g 8.9g

Meal Three (Choice 2):

 Serving Size Calories Carbs Protein Fat
Power Shake (1 Scoop) 1 252 16.02 35.03 5.49
Meal Three (Choice 2): Total: 252 16.02 35.03 5.49

Pre-Workout

 Serving Size Calories Carbs Protein Fat
Super Advanced NOS Blast 1 45 0 0 0
Pre-Workout Total: 45 0 0 0

Meal Four (Post-Workout)

 Serving Size Calories Carbs Protein Fat
Super Advanced Whey Protein Strawberry 1 scoop 190 9 30 4
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
Romain Salad w/Olive Oil and Wine Vinegar 90 1.3 0.7 9 –
Boiled Red Potato w/Butter 1 small, tsp 157 27 3.2 4
Meal Five Total: 319 34.2g 14.1g 14.2g

Before Bed

 Serving Size Calories Carbs Protein Fat
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
Daily Total (Choice 1): 1,744 205.8g 205.8g 121.5g
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 (1 Scoop) 1 382.37 27.55 38.7 13
Snack Total: 382.37 27.55g 38.37g 13g

Meal Two

 Serving Size Calories Carbs Protein Fat
Peanut Butter 1 tbsp 95 3.5 4 8
Banana 1 medium 105 27 103 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 1 375 55.64 31.83 4
Meal Three (Choice 2) Total: 375 55.64 31.83 4g

Pre-Workout

 Serving Size Calories Carbs Protein Fat
Super Advanced NOS Blast 1 scoop 45 6 0 0
Pre-Workout Total: 45 6 0 0

Meal Five

 Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 2 oz 50 1 9 1
Chopped Romain 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 12.4 1.2 3.9
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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
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 1 375 55.64 31.83 4
Snack Total: 375 55.64 31.83 4

Meal Two

 Serving Size Calories Carbs Protein Fat
Whole What 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 (Choice1)

 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 (Choice1) Total: 233 17.2g 17.3g 11.1g

Meal Three (Choice 2)

 Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (1 Scoop) 1 239 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
Super Advanced NOS Blast 1 scoop 45 6 0 0
Pre-Workout Total: 45 6 0 0

Meal Four (Post-Workout)

 Serving Size Calories Carbs Protein Fat
Super Advanced Whey Protein Strawberry 1 scoop 190 9 30 4
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
100% Pure Glutamine Powder 1/2 tsp 10 0 0 0
Before Bed Total: 10 0 0 0
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.