Sample Meal Plans

September 04 2012


I've had a few members ask me recently if I could put together a couple of sample meal plans and post them on the site.

Marlaena did this a couple of years ago, here, and I thought it was time to do it again. So here is a 2 day meal plan for anyone looking to clean up their diet and get some guidance on how to eat a little better.

Day 1

Breakfast:
egg scramble (egg whites, cheese, tomatoes, bell peppers, onions)
bacon 
strawberries

Mid morning snack:
cheese string 
apple

Lunch:
Salmon or Tuna Salad (romaine hearts, bell peppers, onions, sunflower seeds)

Afternoon snack:
raw veggies (carrot sticks, celery, bell pepper)
cottage cheese

Dinner:
grilled chicken
brown rice
steamed vegetables (broccoli, carrots, asparagus)

Day 2

Breakfast:
2 hard boiled eggs
whole wheat toast
turkey sausages
serving of fruit (grapefruit, oranges, berries or anything seasonal)

Mid morning snack:
yogurt
banana

Lunch:
mixed salad with chicken or turkey (try to use colourful veggies like mixed greens or spinach, bell peppers, carrots, tomatoes, mushrooms, hemp seeds, etc.)

Mid afternoon snack:
blueberries
raw nuts (almonds, walnuts, cashews)

Dinner:
Pork tenderloin
baked yams
carrots and peas

Try to keep things simple. Eat real foods and stay away from anything processed, pre-cooked, frozen, deep fried, etc. Choose raw nuts and seeds, locally grown, colourful produce and lean meats. Try to eat 3 meals and 2 snacks every day. Spread your calories throughout those meals and make sure to include a source of protein, carbs and good fats in every meal you eat.
Article by (Train Online)  |  September 04 2012

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