Dec-03

0 Comments

Sample Day Meal Plans

POSTED BY: Alex Isaly in BLOG

Male & Female Sample Day Meal Plans

Eating balanced meals every 3 to 4 hours doesn’t have to be difficult; the key is being prepared and choosing meals that work for your lifestyle and schedule. Use the following “Sample Day Meal Plan” as a guide to help you plan the meals and meal times that work best for your busy day.

The following nutritional parameters and sample meals are an example only and are not necessarily based on your personal goals or nutrition needs.

7AM: Meal 1 – Scrambled Eggs & Oatmeal (1 hour within waking)

If you have time in the morning, start your day with a fast, high quality breakfast like eggs and oatmeal to boost metabolism. If you are pressed for time, have a quick protein smoothie.

• Female: 1 whole egg, 3 egg whites, ¾ oz. plain oats (weighed dry, sweeten with cinnamon and Stevia)
• Male: 1 whole egg, 6 egg whites, 1 oz. plain oats (weighed dry, sweeten with cinnamon and Stevia), 1 ½ oz. berries

10AM: Meal 2 – Protein Bar like Power Crunch (3 to 4 hours later)

Stash protein bars in your brief case, purse, at work or in the car so you always have a balanced meal available.

• Female & Male: 1 whole protein bar like Power Crunch, Pure Protein or Think Thin. Detour and Balance are not ideal.

1PM: Meal 3 – Turkey and Whole Wheat Wrap (3 to 4 hours later)

If you are accustomed to sitting down for lunch, try a fast and portable turkey and whole grain wrap.

• Female: 3 ½ oz. low sodium turkey, 1 low-carb, whole grain wrap, 1 oz. avocado (can add lettuce, onion or tomato)
• Male: 6 oz. low sodium turkey, 1 low-carb, whole grain wrap, 2 oz. avocado, 4 oz. apple (can add lettuce, onion or tomato)

4PM: Meal 4 – Greek Yogurt with Berries and Almonds (3 to 4 hours later)

For a balanced mid-afternoon snack, try plain Greek yogurt sweetened with vanilla extract and Stevia, fruit and nuts. Other quick snacks like a protein bar or turkey with cheese and fruit or cottage cheese and fruit would work as well.

• Female: 10 oz. fat free Greek yogurt, 1.5 oz. berries, ½ oz. almonds
• Male: 14 oz. fat free Greek yogurt, 3 oz. berries, ½ oz. almonds

7PM: Meal 5 – Grilled Salmon with Sweet Potato and Veggies (3 to 4 hours later)

If you are used to sitting down to dinner, take advantage of by fueling with a high quality meal. Prepare easy staples like sweet potatoes, brown rice, vegetables or a salad in bulk for easy dinners all week long.

• Female: 4 oz. salmon, 2 oz. sweet potato, 4 oz. broccoli
• Male: 6 oz. salmon, 4 oz. sweet potato, 4 oz. broccoli

10PM: Meal 6 – Banana and Peanut Butter Smoothie (3 to 4 hours later)

A balanced meal one hour before bed time will boost metabolism. If not hungry, eat protein and fat only (skip the banana). If hungry, eat a whole meal. Always avoid complex carbs like pasta, brown rice or bread before bed and stick to simple carbs, protein and fat only.

• Female: 1 scoop whey protein powder, 4 oz. low fat milk, 2 oz. banana, ½ tablespoon peanut butter (add desired amount of water and ice)
• Male: 1 ½ scoops whey protein powder, 4 oz. low fat milk, 3 oz. banana, 1tablespoon peanut butter (add desired amount of water and ice)

---

Quick Tips for Success

1. How many meals you eat in a day all depends on how many hours you are awake: as long as you are awake you should be fueling your body.
2. After you figure out how many meals you will need to eat, pack all of your meals the night before for the next day; this will make your mornings easier.
3. Prepare high quality food items like chicken, brown rice, sweet potatoes or a big salad in bulk for quick, grab and go meals all week long.
4. Pack plenty of fast and easy meals like protein bars or cottage cheese and fruit for whenever you are too busy for a sit down meal.

Source:

By Alex Islay | alexislay.com |

http://alexisaly.com/nutrition-tips/diet-nutrition/sample-day-meal-plans/