WWW.BODYBUILDING.COM/BEGINNERSGUIDE
SAMPLE MEAL PLAN - 1500 CALORIES
BREAKFAST PROTEIN CARBOHYDRATES FAT CALORIES
5 EGG WHITES 18 0 0 86
1 WHOLE EGGS (LARGE) 6 0 5 72
1/3 CUP UNCOOKED OATS 4 18 1 103
TOTAL 28 18 8 261
MID-MORNING PROTEIN CARBOHYDRATES FAT CALORIES
1/2 TBSP NATURAL PEANUT/ALMOND
BUTTER
2 2 4 53
1 SLICES WHEAT BREAD (1 OZ) 4 14 1 75
5-8 STRAWBERRIES 0 7 0 20
TOTAL 6 23 5 148
LUNCH PROTEIN CARBOHYDRATES FAT CALORIES
3 OZ CHICKEN 25 0 2 140
1/2 CUP COOKED BROWN RICE 2 20 0 110
3 CUPS SPINACH/MIXED GREENS 3 3 0 21
3-4 SLICES AVOCADO 0 1 5 45
TOTAL 30 24 7 316
MID DAY PROTEIN CARBOHYDRATES FAT CALORIES
3 OZ CHICKEN 25 0 2 140
5 OZ SWEET POTATO (SKINNED) 2 24 0 103
1 CUP BROCCOLI 3 6 0 35
1 TEASPOON OLIVE OIL 0 0 5 45
TOTAL 30 30 7 323
DINNER PROTEIN CARBOHYDRATES FAT CALORIES
7 OZ TILAPIA OR WHITE FISH 29 0 2.5 136
1/2 CUP COOKED BROWN RICE 2 20 0 110
TOTAL 31 20 2.5 246