Men’s Sample Diet

Meal 1 (6-7 AM) 

Choose One of the Following:

  • 1 cup of dry oats mixed with water or skim milk
  • Shredded wheat (no frosting) with skim milk
  • Cheerios (regular, not honey nut, etc) with skim milk
  • Other whole grain, low sugar cereal
  • Fresh fruit: 2 pieces of cold weather fruit, or 1 piece of warm weather fruit, or 1 piece of cold weather fruit with peanut butter
  • 1 cup bulgur wheat
  • 1 cup of low sugar, oat-based granola (sugar at less than 6g per serving)
  • ½ slice of 100% whole wheat bagel with peanut butter (natural peanut butter, no sugar or hydrogenated vegetable oil), or light amount of olive oil-based butter

Choose One of the Following:

  • ½ cup of fat-free egg beaters
  • 3 egg whites and 1 whole egg
  • ½ cup fat-free cottage cheese
  • ½ cup Greek yogurt
  • 20-gram protein shake
  • 4 pieces of very lean Canadian bacon or ham
  • 6-8 medium-sized shrimp (cooked without oil or butter)
  • 6 oz. leftover protein from the night before (chicken/beef/fish/etc)

½ multivitamin and/or ½ tablespoon of flaxseed/fish oil

Meal 2 (9-10 AM)

Choose One of the Following:

  • Granola bar (low sugar, 5g or less)
  • ½ cup brown rice or oats
  • ½ cup trail mix (without candy, chocolate or excess dried fruit)
  • Half baked potato or sweet potato
  • Fresh fruit (2 pieces of cold weather fruit or 1 piece of warm weather fruit)

Choose One of the Following:

  • 3 egg whites
  • ½ cup fat-free cottage cheese
  • Protein bar (20g) with a handful of raw almonds or walnuts
  • 6-8 ounces of skinless chicken breast
  • Small can of tuna (packed in water, not oil)

Meal 3 (12 Noon) 

Choose One of the Following:

  • 1 cup of brown rice
  • 1 medium sized baked potato
  • 2/3 cup of oatmeal
  • 1 cup of whole grain pasta with olive oil or tomato-based sauce on it
  • 1 cup quinoa
  • 1 cup bulgur wheat
  • 1 cup of low sugar, oat-based granola (sugar at less than 6g per serving)

Choose One of the Following:

  • 2 cups of green beans
  • Broccoli
  • Asparagus
  • Carrots
  • 3 cups of raw salad or spinach
  • 1 cup of lean bean (such as lentil) soup
  • 1 cup of raw berries
  • 1 cup of sliced bell pepper
  • Various raw vegetables dipped into hummus, yogurt sauce (tzatziki), etc.

Choose One of the Following:

  • 10-12 ounces of skinless chicken breast
  • Turkey
  • Lean fish
  • ¾ cup 0% Greek yogurt
  • ¾ cup 1% or fat-free cottage cheese
  • 30-gram protein shake
  • 8-10 medium-sized shrimp (cooked without oil or butter), or equivalent amount of lean shellfish

Meal 4 (3 PM)

Choose One of the Following:

  • Northern fruit (apple, pear, ½ cup blueberries, 2 plums, etc)
  • Low carb snack
  • Handful of raw almonds or walnuts (almonds=15, walnuts=8)

Choose One of the Following:

  • 2 egg whites and 1 yolk
  • ½ cup fat-free cottage cheese
  • Protein bar (20g)
  • ½ skinless chicken breast
  • Can of tuna (packed in water, not oil)

Meal 5 (6 PM) 

Choose One of the Following:

  • 2-3 cups of green beans, broccoli or any other desired vegetable
  • A large salad with lots of raw vegetables (at least 3 deep-colored veggies), seeds, nuts and less than 100 calories’ worth of dressing, but no cheese or croutons
  • 5-6 ounces of raw berries or northern fruit (apple, pear plum, blueberries, blackberries, raspberries)

Choose One of the Following:

  • 12-15 ounces of skinless chicken breast
  • Turkey
  • 95% lean beef
  • Lean fish
  • Shellfish
  • 40-50 gram protein shake
  • A mix of egg whites, Greek yogurt, and beans at 15-20 grams per group, 50 grams total

½ multivitamin and/or ½ tablespoon of flaxseed/fish oil

 

Women’s Sample Diet

 

Meal 1 (6-7 AM) 

 

Choose One of the Following:

  • 1 cup of dry oats mixed with water or skim milk
  • ½ baked sweet potato with light Cajun seasoning (or alternative calorie-free dry spice)
  • ½ cup wild rice
  • ½ sliced raw apple with peanut butter (natural peanut butter, no sugar or hydrogenated vegetable oil), or light amount of olive-oil based butter
  • Fresh fruit (1–1½ pieces cold weather fruit, or ½–1 piece warm weather fruit
  • 1 cup bulgur wheat
  • 1 cup of low sugar, oat-based granola (sugar at less than 6g per serving)
  • 1 cup quinoa or beans

Choose One of the Following:

  • ½ cup of fat-free egg beaters
  • 2 egg whites and 1 whole egg
  • ½ cup fat-free cottage cheese
  • ½ cup o% Greek yogurt
  • 15-gram protein shake
  • 2-3 pieces of very lean Canadian bacon or ham
  • 4-5 medium-sized shrimp (cooked without oil or butter)
  • Leftover protein from the night before (chicken/beef/fish/etc)

½ multivitamin and/or ½ tablespoon of flaxseed/fish oil

Meal 2 (9-10 AM)

Choose One of the Following:

  • Granola bar (low sugar, less than 5g)
  • ½ cup wild rice or oats
  • ½ cup trail mix without any candy or chocolate (less than 6g sugar per serving)
  • Half baked potato or sweet potato
  • Fresh fruit (1 piece of cold weather fruit, or ½ piece of warm weather fruit)

Choose One of the Following:

  • 2 egg whites
  • ½ cup fat-free cottage cheese or Greek yogurt
  • Protein bar (15-20g) with handful of raw almonds or walnuts
  • 4-6 ounces skinless chicken breast
  • ½ small can of tuna in water

Meal 3 (12 Noon) 

Choose One of the Following:

  • 1/3 cup of wild rice
  • 1/3 baked sweet potato
  • 1/3 cup of oatmeal
  • 1 cup of spaghetti squash with olive oil or tomato-based sauce on it (tomato sauce cannot have added sugar)
  • 1 cup quinoa
  • ½ cup bulgur wheat
  • 1/3 cup of low sugar, oat-based granola (sugar at less than 6g per serving)

Choose One of the Following:

  • 2 cups of green beans
  • Broccoli
  • Asparagus
  • Carrots
  • 3 cups of raw salad or spinach
  • 1 cup lean bean (such as lentil) soup
  • 1 cup raw berries
  • 1 cup sliced bell pepper
  • Various raw vegetables dipped into hummus, yogurt sauce (tzatziki), etc.

Choose One of the Following:

  • 6-8 ounces of skinless chicken breast
  • Turkey
  • Lean fish
  • ¾ cup Greek yogurt
  • ½ cup 1% or fat-free cottage cheese
  • 20-gram protein shake
  • 8-10 medium-sized shrimp/scallops (cooked without oil or butter), or equivalent amount of lean shellfish

Meal 4 (3 PM)

Choose One of the Following:

  • Northern fruit (apple, pear, ½ cup blueberries, 2 plums, etc)
  • Low carb snack
  • handful of raw almonds or walnuts (almonds=10-12, walnuts=5-7)

Choose One of the Following:

  • 2 egg whites and 1 yolk
  • ½ cup fat-free cottage cheese
  • Protein bar (20g)
  • ½ skinless chicken breast
  • Can of tuna (packed in water, not oil)

Meal 5 (6 PM) 

Choose One of the Following:

  • 1-2 cups of green beans, broccoli or any another desired vegetable
  • A large salad with lots of raw vegetables (at least 3 deep-colored veggies), seeds, nuts & less than 100 calories’ worth of dressing, but no cheese or croutons
  • 5-6 ounces of raw berries or northern fruit (apple, pear plum, blueberries, blackberries, raspberries)

Choose One of the Following:

  • 8-10 ounces of skinless chicken breast
  • Turkey
  • 95% lean beef
  • Lean fish
  • Shellfish
  • 20-30 gram protein shake
  • A mix of egg whites, Greek yogurt, and beans at 15-20 grams per group, 50 grams total

½ multivitamin and/or ½ tablespoon of flaxseed/fish oil

Extra Lean Sample Diet

Meal 1 (6-7 AM) 

Choose One of the Following:

Workout day:

  • 1/3 cup of dry oats mixed with water only
  • Fresh fruit (1 piece or ½ cup cold weather fruit only: apple, pear, plum, blueberries, blackberries, raspberries)
  • 1/2 cup bulgur wheat
  • 1/2 cup of low sugar, oat-based granola (sugar at less than 5g per serving)
  • ½ cup quinoa
  • 1 cup beans

Non-workout day:

  • 2 tbsp. natural peanut butter (natural peanut butter, no sugar or hydrogenated vegetable oil)
  • 15 raw almonds
  • 8 raw walnuts or pecans
  • ½ avocado
  • 2 tbsp. fish oil

Choose One of the Following:

  • ½ cup of fat-free egg beaters
  • 3 egg whites and 1 whole egg
  • ½ cup fat-free cottage cheese
  • ½ cup o% Greek yogurt
  • 20-gram protein shake
  • 4 pieces very lean Canadian bacon or ham
  • 6-8 medium sized shrimp (cooked without oil or butter)
  • Leftover protein from the night before (chicken/beef/fish/etc)

½ Tablespoon of Flaxseed/Fish Oil and/or ½ multivitamin

Meal 2 (9-10 AM)

Choose One of the Following:

  • 2 cups of green beans
  • Broccoli
  • Asparagus
  • Carrots
  • 3 cups of raw salad or spinach
  • 1 cup lean bean soup
  • 1 cup raw berries
  • 1 cup sliced bell pepper
  • Various raw vegetables dipped into low-fat hummus, yogurt sauce (tzatziki), etc.
  • 1 piece cold weather fruit (apple, pear, plum, blueberries, blackberries, raspberries)

Choose One of the Following:

3 egg whites

  • ½ cup fat-free cottage cheese
  • Protein bar (20g) with handful of raw almonds or walnuts
  • 6-8 ounces skinless chicken breast
  • Small can of tuna (packed in water, not oil)

Meal 3 (12 Noon) 

Choose One of the Following:

  • 2 cups of green beans
  • Broccoli
  • Asparagus
  • Carrots
  • 3 cups of raw salad or spinach
  • 1 cup lean bean (such as lentil) soup
  • 1 cup raw berries
  • 1 cup sliced bell pepper
  • Various raw vegetables dipped into hummus, yogurt sauce (tzatziki), etc.

Choose One of the Following:

10-12 ounces of skinless chicken breast

  • Turkey
  • Lean fish
  • ¾ cup Greek yogurt
  • 3/4 cup 1% or fat-free cottage cheese
  • 30-gram protein shake
  • 8-10 medium-sized shrimp (cooked without oil or butter), or equivalent amount of lean shellfish

Meal 4 (3 PM)

Choose One of the Following:

  • 2 tbsp. natural peanut butter (natural peanut butter, no sugar or hydrogenated vegetable oil)
  • 15 raw almonds
  • 8 raw walnuts or pecans
  • ½ avocado
  • 2 tbsp. fish oil

Choose One of the Following:

  • 2 egg whites and 1 yolk
  • ½ cup fat-free cottage cheese
  • Protein bar (20g)
  • ½ skinless chicken breast
  • Can of tuna (packed in water, not oil)

Meal 5 (6 PM) 

Choose One of the Following:

  • 2-3 cups of green beans, broccoli or any another desired vegetable
  • A large salad with lots of raw vegetables (at least 3 deep-colored veggies), seeds, nuts & less than 100 calories’ worth of dressing, but no cheese or croutons
  • 5-6 ounces of raw berries or northern fruit (apple, pear plum, blueberries, blackberries, raspberries)

Choose One of the Following:

  • 12-15 ounces of skinless chicken breast
  • Turkey
  • 95% lean beef
  • Lean fish
  • Shellfish
  • 40-50 gram protein shake
  • A mix of egg whites, Greek yogurt, and beans at 15-20 grams per group, 50 grams total

½ multivitamin and/or ½ tablespoon of flaxseed/fish oil