http://www.trainwithdave.com This is a sample 30 day meal plan from my Personal Training weightloss manual - "The Healthiest Weight Loss Solution Personal Training Manual!" http://www.trainwith...
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You might not have heard of the ketogenic diet yet, but you will! Also called the Keto Diet, this diet is a very low carb, moderate protein, and high fat diet. The plan calls for 75 percent fat, 20 percent protein, and only 5 percent carbohydrates ea
This is the 12-week plan I will be following to get lean. This plan is intended for me to simulate what it would be like to prep for a competition. My goal is to be able to compete in a 1-2 years.
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Dr. Ian’s 30-Day Meal Plan
Dy 1 Meal 1
Dy 2 Meal 1
2 cups o cold cereal
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1 cup o low-at milk
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1 cup o low-at milk
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1 boiled egg
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Meal 1
1 cup o cold cereal
1 piece o ruit
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Dy 3
1 medium banana
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2 strips o turkey bacon
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3 cups o salad
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5 oz o sliced chicken breast
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6 oz o yogurt
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3 tbsp o low-at dressing
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1 cup o soup
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1 piece o ruit
Meal 3
1 cup o brown rice
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5 oz o sliced chicken breast
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Meal 3 4 oz o turkey
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2 slices o whole wheat or multi-grain bread
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1 tbsp o mayo or mustard
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2 slices o whole wheat or multi-grain bread 1 tbsp o mayo or mustard 1 cup o vegetables
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1 slice o low-at cheese
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1 handul o pretzels
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2 cups o vegetables
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Snack 1 Choose rom the list
5 oz o sh
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2 cups o vegetables
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Snack 2 Choose rom the list
Meal 3
2 slices o whole wheal or multi-grain bread
5 oz o chicken breast
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2 cups o vegetables
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Snack 1 Choose rom the list
Meal 4 5 oz o grilled sh
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2 cups o vegetables
Snack 2 Choose rom the list
1 small whey protein shake (under 300 calories)
Choose rom the list
1 cup o beans
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1 cup o brown rice
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1 cup o vegetables
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Meal 4 4 oz o sh
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2 cups o vegetables
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Meal 4 5 oz o lean steak 2 cups o vegetables
1 small veggie burger 2 slices whole wheat or multi-grain bread
1 scrambled egg 1 slice o whole wheat or multi-grain bread 6 oz o yogurt 1 cup o ruit
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1 small smoothie (under 200 calories)
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Meal 3 5 small shrimp
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2 tbsp o dipping sauce
Meal 2 1 cup o soup
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3 saltines
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4 oz o turkey
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1 slice o whole wheat or multi-grain bread
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2 cups o salad
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Meal 3 1 cup o whole wheat pasta
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Snack 1 Choose rom the list
1 cup o vegetables
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⅓ cup o tomato sauce
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Meal 4 1½ cups o bee stew
Snack 1
2 cups o vegetables
Choose rom the list
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1 cup o brown rice
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Meal 4 Snack 2 Choose rom the list
4 oz o turkey
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2 cups o vegetables
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Snack 2 Choose rom the list
Congratulations! You’ve successully completed Dr. Ian’s 30-Day Meal Plan. Keep making progress—continue using the meal plan to maintain a smarter, healthier liestyle.
