Profile: 95 lbs. woman who has more bodyfat than she prefers but wants to keep or add LBM.
Training Days:
4 meals/day + pre-/post workout carb/protein supplement
Total Calories: 1500 kcal/day, 315 kcal per meal (4 meals) + 250 kcal for pre-/post-workout
Protein: 95 grams/day; ~19 g per meal (4 meals) + 20 g for pre-/post-workout
Carbohydrates: 169 grams/day; 32 g per meal (4 meals) + 40 g for pre-/post-workout
Fat: 50 grams/day; 12.5 g/meal (4 meals)
Non-Training Days:
5 meals/day
Total Calories: 1500 kcal/day, 300 kcal per meal (5 meals)
Protein: 95 grams/day; 19 g per meal
Carbohydrates: 169 grams/day; 34 g per meal
Fat: 50 grams/day; 10 g/meal
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 slice
4 oz.
2 tsp.
1
Banana Protein Bread*
nonfat milk
flaxseed oil
peach (medium)
14.0
4.0
0.0
1.0
16.0
6.0
0.0
9.0
2.0
0.0
10.0
0.0
19.0
31.0
12.0
6.0
8.0
5.0
0.0
0.5
1.0
0.0
26.0
0.0
5.0
5.0
0.0
1.0
5.0
0.0
19.5
32.0
11.0
4.0
13.0
1.0
0.5
0.0
1.0
10.0
0.0
10.0
6.0
0.0
4.0
1.0
2.0
0.0
0.0
10.0
0.0
19.5
30.0
13.0
10.0
0.0
1.0
20.0
0.5
0.0
10.0
21.0
0.5
10.0
0.0
1.0
20.0
0.5
0.0
Post-Workout Totals:
10.0
21.0
0.5
chicken breast, stir-fried w/
red bell pepper
baby carrots
diced celery
soy sauce
olive oil
steamed brown rice
sliced strawberries
Meal 5 Totals:
16.0
0.5
0.5
0.0
1.0
0.0
1.3
0.5
19.8
0.0
3.5
6.0
1.0
1.0
0.0
15.2
5.0
31.7
1.0
0.0
0.0
0.0
0.0
10.0
0.7
0.0
11.7
97.8
391.2
1496.3
26.1%
95.0
1.0
95 g
166.7
666.8
48.7
438.3
44.6%
29.3%
1.8
169 g
0.5
50 g
Meal 1
Meal 1 Totals:
Meal 2
1
2
1
1 tsp.
1/2 c.
large, whole egg, scrambled w/
large egg white
whole wheat English Muffin
flaxseed oil
sliced strawberries
Meal 2 Totals:
Meal 3
1/2 c.
2 oz.
2 pieces
1/2 c.
2 tsp.
1
lentil soup
sliced beef Eye-of-Round roast
rye crispbread
baby carrots (raw)
flaxseed oil
apricot (raw)
Meal 3 Totals:
PreWorkout
Supp.
(Meal 4)
1/2 scoop
20 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 4)
1/2 scoop
20 g
Precision Protein
dextrose
Meal 5
2 oz.
1/2 c.
1/2 c.
1 stalk
1 tbsp.
2 tsp.
1/3 c.
1/2 c.
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
* recipe
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1/2
1/2 tbsp.
1/2 c.
bran muffin (medium)
butter
cottage cheese, 2%
4.0
0.0
14.0
27.5
0.0
4.0
4.0
5.5
2.0
18.0
31.5
11.5
8.0
10.0
1.0
0.5
0.0
10.7
1.0
10.0
10.0
0.0
2.4
0.5
0.0
0.0
10.0
19.5
31.7
12.9
14.0
3.2
0.5
1.0
0.0
0.0
0.0
24.0
6.0
2.0
0.0
0.0
1.0
0.0
0.0
0.0
4.0
7.0
18.7
32.0
12.0
10.0
0.0
1.0
20.0
0.5
0.0
10.0
21.0
0.5
10.0
0.0
1.0
20.0
0.5
0.0
10.0
21.0
0.5
15.0
2.0
1.0
1.0
0.0
0.0
23.0
5.0
4.0
0.0
5.0
1.0
0.0
0.0
7.0
19.0
32.0
13.0
95.2
380.8
1511.2
25.2%
95.0
1.0
95 g
169.2
676.8
50.4
453.6
44.8%
30.0%
1.8
169 g
0.5
50 g
Meal 1
Meal 1 Totals:
Meal 2
2/3 c.
1/2 scoop
1 c.
1/2 c.
2 tsp.
lowfat yogurt, plain - blended w/
Precision Protein
sliced strawberries
fresh pineapple
flaxseed oil
Meal 2 Totals:
Meal 3
2 oz.
4 oz.
1/2 c.
1/2 c.
1 tsp.
1/2 tbsp.
sliced roast turkey breast
baked potato
baby carrots. sauteed w/
broccoli florets
butter
flaxseed oil
Meal 3 Totals:
PreWorkout
Supp.
(Meal 4)
1/2 scoop
20 g
Precision Protein
dextrose
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 4)
1/2 scoop
20 g
Precision Protein
dextrose
Post-Workout Totals:
Meal 5
2 1/2 oz.
1/2 c.
1 c.
1
1/2 tbsp.
grilled salmon
steamed brown rice
green beans
apricot
flaxseed oil
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1
2
1/2
1/2
1 tsp.
large whole egg, scrambled w/
large egg whites
whole wheat bagel (4")
grapefruit
flaxseed oil
6.0
8.0
4.5
1.0
0.0
1.0
0.0
24.0
10.0
0.0
5.0
0.0
0.5
0.0
5.0
19.5
35.0
10.5
7.5
10.0
1.0
0.0
13.0
1.0
20.0
0.0
0.0
0.5
0.0
10.0
18.5
34.0
10.5
16.0
1.0
0.5
0.0
1.0
0.0
2.0
0.0
2.0
6.0
1.0
1.0
0.0
23.0
1.0
0.0
0.0
0.0
0.0
7.0
1.0
20.5
33.0
9.0
16.0
0.0
6.0
0.0
0.5
0.5
0.0
1.0
26.0
0.5
2.5
5.0
0.0
7.4
2.0
0.0
0.0
0.0
23.0
35.0
9.4
13.0
3.2
1.0
0.5
0.0
0.0
24.0
5.0
5.0
0.0
2.0
0.0
0.0
0.0
7.0
Meal 1
Meal 1 Totals:
Meal 2
3/4 c.
1/2 scoop
1 c.
2 tsp.
nonfat yogurt, plain, blended w/
Precision Protein
fresh pineapple
flaxseed oil
Meal 2 Totals:
Meal 3
2 oz.
1/2 c.
1/2 c.
1 stalk
1 tbsp.
1/2 tbsp.
1/2 c.
chicken breast, stir-fried w/
broccoli florets
baby carrots
diced celery
soy sauce
olive oil
steamed brown rice
Meal 3 Totals:
Meal 4
2 oz.
2 tsp.
2 slices
1/2 c.
1/2
1/2 c.
water packed tuna
mayonnaise
whole wheat bread
shredded lettuce
sliced tomato
vegetable juice cocktail
Meal 4 Totals:
Meal 5
2 oz.
4 oz.
1 c.
1/2 c.
1/2 tbsp.
sliced beef Eye-of-Round roast
baked potato
green beans
sliced strawberries
flaxseed oil
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
17.7
34.0
9.0
99.2
396.8
1516.4
26.2%
95.0
1.0
95 g
171.0
684.0
48.4
435.6
45.1%
28.7%
1.8
169 g
0.5
50 g
Meal #
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1 c.
4 oz.
1/2 scoop
1/2 tbsp.
oatmeal (cooked)
nonfat milk
Precision Protein
flaxseed oil
6.0
4.0
10.0
0.0
26.0
6.0
1.0
0.0
2.0
0.0
0.5
7.0
20.0
33.0
9.5
9.5
8.0
0.0
21.3
12.0
0.0
3.4
0.0
7.0
17.5
33.3
10.4
15.0
2.0
2.0
0.0
0.5
0.0
23.0
4.0
0.0
7.0
5.0
1.0
0.0
5.0
0.0
19.5
34.0
11.0
1.0
18.8
0.0
27.0
5.4
0.0
0.0
2.7
7.0
19.8
32.4
9.7
14.0
1.0
0.0
4.0
0.0
24.0
0.0
11.0
1.0
0.0
8.0
0.0
Meal 1
Meal 1 Totals:
Meal 2
1
8 oz.
1/2 tbsp.
Chocolate and Banana Protein Bar*
nonfat milk
flaxseed oil
Meal 2 Totals:
Meal 3
2 1/2 oz.
1/2 c.
1 c.
1 tsp.
1/2 c.
grilled salmon
steamed brown rice
broccoli florets, sauteed in
olive oil
cantaloupe
Meal 3 Totals:
Meal 4
1
2/3 c.
1/2 tbsp.
medium banana
lowfat cottage cheese (2%)
flaxseed oil
Meal 4 Totals:
Meal 5
2 oz.
4 oz.
2 tsp.
1/2 c.
roast turkey breast
baked yam
butter
green peas
Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
* recipe
19.0
35.0
9.0
95.8
383.2
1500.4
25.5%
95.0
1.0
95 g
167.7
670.8
49.6
446.4
44.7%
29.8%
1.8
169 g
0.5
50 g
