Timbo89
08-06-2009, 12:10 PM
This isnt a bulking meal plan, Im just trimming off the little bit of excess fat I have accumulated after a 4 month bulk. So I still want to preserve muscle. Not really a bulker or a super cutter, just trimming fat while preserving muscle.
MEAL 1:
4 TIMES PER WEEK HAVE:
- 12 Ounces Cottage Cheese (1%) or 10 Egg Whites and 2 yolk (2-3 Teaspoons Salsa) Add veggies of your choice
- 1 Grapefruit or 1 Peach (medium) or 2 Clementines
- Coffee (optional - max. 2 cups per day, no more than 2 milk in each) or Barbour's Tea of choice (optional)
NOTE: for the yolks go with Omega 3 eggs, and have 2 whole Omega 3 eggs so: 8 egg whites + 2 whole Omega 3 eggs = 8 egg whites + 2 yolks
3 TIMES PER WEEK HAVE:
- 1/2 Cups Berries of choice
- Coffee (optional - max. 2 cups per day, no more than 2 milk in each)
- 2 oz oatmeal(dry measurement)
- 2 scoops Whey Protein Isolate
- Cinamon for taste
- 1 oz nuts of choice(Almonds, Wallnuts, Brazil nuts)
OR
- 3 slices Ezekiel bread (2 tbsp Almond butter)
- 1 1/2 Cups Berries of choice
- Barbour's Tea of choice (optional) or 1 cup Arthur's Açai plus juice (max. 3 times per week)
SNACK:
7 TIMES PER WEEK HAVE:
- 1 1/2 Cups Berries of choice or 1 Apple (med-large)
- 1.5 scoops Whey Protein Isolate
- 1/4 cup oats
- 1 tbsp almond butter OR 100% natural peanut butter
- Cinanmon for taste(optional)
- Add ice as desired
Put all engredients in blender and drink
MEAL 2:
4 TIMES PER WEEK HAVE:
- 7 Ounces Sole with Almonds
1 tsp olive oil, 1 tsp fresh ground pepper, 1oz slivered almonds, 4-4oz sole fillets, 2 tsp whole wheat flour, 2 tbsp fresh lemon juice, Pepper to taste, Lemon wedges and parsley sprigs.
* Preheat oven at 375F. In a baking dish, spread slivered almonds and bake for 5-7 minutes until almonds start crackling. Remove from oven and set aside. In small bowl combine flour and pepper; sprinkle both sides of each filet with an equal amount of seasoned flour. In skillet; heat olive oil over medium heat. Add fish and cook until golden brown. Carefully turn filets and cook until other side is browned and fish flakes easily when tested with a fork; remove to a serving platter. Reduce heat to low; add lemon juice and sauté almonds to skillet and cook over low heat, stirring, until heated. Top filets with almond mixture; garnish with lemon wedges and parsley.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cups Uncle Ben's whole grain brown rice
OR
- 5 Ounces Lean Pork
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cup Brown rice (cooked)
NOTE: for the veggies there are no limits!...so you can have as much as you want!
3 TIMES PER WEEK HAVE:
- 5 Ounces Chicken à la Parmesan
4 boneless chicken breasts, 1 tsp. olive oil, salt and pepper to taste, 1/2 tsp. dried oregano, Whole wheat flour for dredging, 2 cups tomato sauce, 1/4 cup low fat shredded cheese, 4 tsp. freshly grated light Parmesan cheese..
* Preheat oven to 375F. Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper and oregano and dredge it in flour. Saute the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken. Bake for 15 to 20 minutes until the sauce is bubbling and then sprinkle both cheeses on top, cook for another 15 minutes or until chicken is cooked and the cheese is melted and lightly golden.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cup Whole Wheat Pasta (cooked al dente)
**Add 1 tbsp of extra virgin cold pressed olive oil to this recipe**
OR
- 4 1/2 Ounces Sockeye or wild salmon
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 7 Ounces Baked Sweet Potatoes
4 sweet potatoes, 1 tbsp olive oil, Vinegar for sprinkling, Pepper to taste.
* Preheat oven to 375 F. Slice potatoes 1/4-inch thick, brush with oil. Lightly grease baking sheet with olive oil. Place potatoes on baking sheet and bake 30 to 40 minutes, until golden. Sprinkle with vinegar and pepper, as desired.
SNACK:
7 TIMES PER WEEK HAVE:
- 1 Apple (med-large)
- 2 slices Ezekiel bread
- 6 oz tuna packed in water
- 1 tbsp fat free mayo and or mustard
- lettuce and or any veggie you want
MEAL 3:
4 TIMES PER WEEK HAVE:
- 6 Ounces Dijon chicken
4 chicken breasts (4-5 oz. each), 1 tsp. olive oil, salt and pepper to taste, 1/2 onion, finely chopped, 1 clove minced garlic, 1/2 cup low-sodium chicken broth, 2 tsp. Dijon mustard.
* Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes. Quickly add the chicken broth and stir to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice
OR
- 6 Ounces Deer or Moose(optional)
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice or 7 oz sweet potato
3 TIMES PER WEEK HAVE:
- 6 Ounces Glazed Scallops
2 tsp olive oil, divided, 1 lb. sea scallops patted dry, 1 red onion, thinly sliced, 1 yellow bell pepper, 1/2 cup cherry tomatoes, halved, 1/4 cup balsamic vinegar, 1 tbsp brown sugar Twin, 2 tsp fresh parsley, chopped.
* Heat 1 tsp olive oil in skillet at medium-high heat. Add scallops and sauté until scallops are golden brown. Remove from skillet and set aside. In same skillet, heat 1 tsp olive oil and add onion and bell pepper and cook until tender. Approximately 5-6 minutes. Add tomatoes, vinegar and brown sugar Twin. Simmer 3-4 minutes. Stir in scallops. Add parsley for garnish and serve. or 6 Ounces Chicken Breast
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice or 7 oz sweet potato
NOTE: you can alternate this seafood with any other, like: lobster, crab shrimp, muscles or clams, just keep your same portions
OR
- 2 Cups Barley Soup
12 cups low sodium chicken broth, 3 cups bite-size chicken breast, 1 large onion; chopped, 4 stalks of celery; chopped, 1 large parsnip; sliced thin, 1 cup mushrooms; sliced, 1 cup pearl barley, 2 cloves minced garlic, 1 tsp. dried basil, salt and pepper to taste.
* Combine all ingredients except salt and pepper and simmer until the barley is cooked, about 45 minutes. Season to taste with salt and pepper and serve. *Barley can be cooked separately if you prefer thinner soup.
- Make sure your getting your portion of chicken (6 oz)with your soup
- 3 cups veggies
SNACK:
(Optional or anytime throughout the day. Note - Limit berries to a maximum of 3 cups per day)
- Tofuti Chocolate Fudge Treat (30 calories) or 1 1/2 Cups Berries of choice or Light Jello (sugar free) or Celery
NOTE: with any of these snacks include a shake:
- 2 scoops Whey Protein Isolate
- 1 tbsp almond butter or 100% Natural peanut butter
- Add water for the consistency you want< !'d go with 2 cups
- Add Ice if you want
MEAL 1:
4 TIMES PER WEEK HAVE:
- 12 Ounces Cottage Cheese (1%) or 10 Egg Whites and 2 yolk (2-3 Teaspoons Salsa) Add veggies of your choice
- 1 Grapefruit or 1 Peach (medium) or 2 Clementines
- Coffee (optional - max. 2 cups per day, no more than 2 milk in each) or Barbour's Tea of choice (optional)
NOTE: for the yolks go with Omega 3 eggs, and have 2 whole Omega 3 eggs so: 8 egg whites + 2 whole Omega 3 eggs = 8 egg whites + 2 yolks
3 TIMES PER WEEK HAVE:
- 1/2 Cups Berries of choice
- Coffee (optional - max. 2 cups per day, no more than 2 milk in each)
- 2 oz oatmeal(dry measurement)
- 2 scoops Whey Protein Isolate
- Cinamon for taste
- 1 oz nuts of choice(Almonds, Wallnuts, Brazil nuts)
OR
- 3 slices Ezekiel bread (2 tbsp Almond butter)
- 1 1/2 Cups Berries of choice
- Barbour's Tea of choice (optional) or 1 cup Arthur's Açai plus juice (max. 3 times per week)
SNACK:
7 TIMES PER WEEK HAVE:
- 1 1/2 Cups Berries of choice or 1 Apple (med-large)
- 1.5 scoops Whey Protein Isolate
- 1/4 cup oats
- 1 tbsp almond butter OR 100% natural peanut butter
- Cinanmon for taste(optional)
- Add ice as desired
Put all engredients in blender and drink
MEAL 2:
4 TIMES PER WEEK HAVE:
- 7 Ounces Sole with Almonds
1 tsp olive oil, 1 tsp fresh ground pepper, 1oz slivered almonds, 4-4oz sole fillets, 2 tsp whole wheat flour, 2 tbsp fresh lemon juice, Pepper to taste, Lemon wedges and parsley sprigs.
* Preheat oven at 375F. In a baking dish, spread slivered almonds and bake for 5-7 minutes until almonds start crackling. Remove from oven and set aside. In small bowl combine flour and pepper; sprinkle both sides of each filet with an equal amount of seasoned flour. In skillet; heat olive oil over medium heat. Add fish and cook until golden brown. Carefully turn filets and cook until other side is browned and fish flakes easily when tested with a fork; remove to a serving platter. Reduce heat to low; add lemon juice and sauté almonds to skillet and cook over low heat, stirring, until heated. Top filets with almond mixture; garnish with lemon wedges and parsley.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cups Uncle Ben's whole grain brown rice
OR
- 5 Ounces Lean Pork
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cup Brown rice (cooked)
NOTE: for the veggies there are no limits!...so you can have as much as you want!
3 TIMES PER WEEK HAVE:
- 5 Ounces Chicken à la Parmesan
4 boneless chicken breasts, 1 tsp. olive oil, salt and pepper to taste, 1/2 tsp. dried oregano, Whole wheat flour for dredging, 2 cups tomato sauce, 1/4 cup low fat shredded cheese, 4 tsp. freshly grated light Parmesan cheese..
* Preheat oven to 375F. Heat the olive oil in a large, nonstick skillet. While the oil is heating, season the chicken with salt, pepper and oregano and dredge it in flour. Saute the chicken over medium-high heat until golden brown, about 2 minutes on each side. Transfer the chicken to a shallow baking dish. Pour the tomato sauce over the chicken. Bake for 15 to 20 minutes until the sauce is bubbling and then sprinkle both cheeses on top, cook for another 15 minutes or until chicken is cooked and the cheese is melted and lightly golden.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 Cup Whole Wheat Pasta (cooked al dente)
**Add 1 tbsp of extra virgin cold pressed olive oil to this recipe**
OR
- 4 1/2 Ounces Sockeye or wild salmon
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 7 Ounces Baked Sweet Potatoes
4 sweet potatoes, 1 tbsp olive oil, Vinegar for sprinkling, Pepper to taste.
* Preheat oven to 375 F. Slice potatoes 1/4-inch thick, brush with oil. Lightly grease baking sheet with olive oil. Place potatoes on baking sheet and bake 30 to 40 minutes, until golden. Sprinkle with vinegar and pepper, as desired.
SNACK:
7 TIMES PER WEEK HAVE:
- 1 Apple (med-large)
- 2 slices Ezekiel bread
- 6 oz tuna packed in water
- 1 tbsp fat free mayo and or mustard
- lettuce and or any veggie you want
MEAL 3:
4 TIMES PER WEEK HAVE:
- 6 Ounces Dijon chicken
4 chicken breasts (4-5 oz. each), 1 tsp. olive oil, salt and pepper to taste, 1/2 onion, finely chopped, 1 clove minced garlic, 1/2 cup low-sodium chicken broth, 2 tsp. Dijon mustard.
* Heat the olive oil in a non-stick skillet over medium heat. Add the onion and cook until the onion becomes tender, about 4 minutes. Add the garlic and cook 1 minute more. Turn the heat up to medium-high. Season the chicken with salt and pepper and add it to the skillet. Saute the chicken until it is golden brown on all sides, about 4 minutes. Quickly add the chicken broth and stir to release any caramelized bits that are stuck to the pan. Cook until the chicken broth has reduced by half. Stir in the mustard.
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice
OR
- 6 Ounces Deer or Moose(optional)
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice or 7 oz sweet potato
3 TIMES PER WEEK HAVE:
- 6 Ounces Glazed Scallops
2 tsp olive oil, divided, 1 lb. sea scallops patted dry, 1 red onion, thinly sliced, 1 yellow bell pepper, 1/2 cup cherry tomatoes, halved, 1/4 cup balsamic vinegar, 1 tbsp brown sugar Twin, 2 tsp fresh parsley, chopped.
* Heat 1 tsp olive oil in skillet at medium-high heat. Add scallops and sauté until scallops are golden brown. Remove from skillet and set aside. In same skillet, heat 1 tsp olive oil and add onion and bell pepper and cook until tender. Approximately 5-6 minutes. Add tomatoes, vinegar and brown sugar Twin. Simmer 3-4 minutes. Stir in scallops. Add parsley for garnish and serve. or 6 Ounces Chicken Breast
- 3 Cups Choice of veggies (no corn, potato, squash or peas)
- 1 cup brown rice or 7 oz sweet potato
NOTE: you can alternate this seafood with any other, like: lobster, crab shrimp, muscles or clams, just keep your same portions
OR
- 2 Cups Barley Soup
12 cups low sodium chicken broth, 3 cups bite-size chicken breast, 1 large onion; chopped, 4 stalks of celery; chopped, 1 large parsnip; sliced thin, 1 cup mushrooms; sliced, 1 cup pearl barley, 2 cloves minced garlic, 1 tsp. dried basil, salt and pepper to taste.
* Combine all ingredients except salt and pepper and simmer until the barley is cooked, about 45 minutes. Season to taste with salt and pepper and serve. *Barley can be cooked separately if you prefer thinner soup.
- Make sure your getting your portion of chicken (6 oz)with your soup
- 3 cups veggies
SNACK:
(Optional or anytime throughout the day. Note - Limit berries to a maximum of 3 cups per day)
- Tofuti Chocolate Fudge Treat (30 calories) or 1 1/2 Cups Berries of choice or Light Jello (sugar free) or Celery
NOTE: with any of these snacks include a shake:
- 2 scoops Whey Protein Isolate
- 1 tbsp almond butter or 100% Natural peanut butter
- Add water for the consistency you want< !'d go with 2 cups
- Add Ice if you want