WWW.BODYBUILDING.COM/BEGINNERSGUIDE
SAMPLE MEAL PLAN - 2000 CALORIES
BREAKFAST PROTEIN CARBOHYDRATES FAT CALORIES
7 EGG WHITES 25 0 0 120
1 WHOLE EGG 6 0 5 72
1/2 CUP UNCOOKED OATS 6 27 3 156
TOTAL 37 27 8 348
MID-MORNING PROTEIN CARBOHYDRATES FAT CALORIES
1 TBSP NATURAL PEANUT/ALMOND
BUTTER
4 4 8 105
1 SLICE WHEAT BREAD (1 OZ) 4 14 1 75
5-10 STRAWBERRIES 0 10 0 35
TOTAL 8 28 9 215
LUNCH PROTEIN CARBOHYDRATES FAT CALORIES
4 OZ CHICKEN 35 0 4 187
3/4 CUP COOKED BROWN RICE 3 34 1 164
3 CUPS SPINACH/MIXED GREENS 3 3 0 21
3-4 SLICES AVOCADO 0 1 5 45
TOTAL 41 38 10 417
MID DAY PROTEIN CARBOHYDRATES FAT CALORIES
4 OZ CHICKEN 35 0 4 187
6 OZ SWEET POTATO 3 35 0 154
1 CUP BROCCOLI 3 6 0 35
1 TEASPOON OLIVE OIL 0 0 5 45
TOTAL 41 41 9 421
DINNER PROTEIN CARBOHYDRATES FAT CALORIES
5 OZ TILAPIA OR WHITE FISH 40 0 3.5 191
1/3 CUP COOKED BROWN RICE 2 20 0 110
1 CUP MIXED VEGETABLES STEAMED 3 12 0 118
TOTAL 45 32 3.5 419