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Free Meal Plan - Weight loss & Muscle Mass

December 6, 2017

 

Day 1 

 

Breakfast - Egg & Veggie Scramble with Whole Grain English Muff

  • Serving size: 1 breakfast sandwich

  • Recipe yields: 1 serving

  • Calories: 429

  • Fat: 21 g

  • Carbs: 29 g

  • Protein: 31 g

Lunch - Apple-Stuffed Chicken

  • Serving size: 1 stuffed chicken breast on greens

  • Recipe yields: 2 servings

  • Calories: 408

  • Fat: 16 g

  • Carbs: 28 g

  • Protein: 38 g

Dinner - Cajun Tilapia with Sweet Potato and Broccoli

  • Serving size: 1 meal

  • Recipe yields: 1 serving

  • Calories: 359

  • Fat: 3 g

  • Carbs: 53 g

  • Protein: 30 g

 

Day 1 Nutrition Total
  • Calories: 1,190

  • Fat: 4 g

  • Carbs: 110 g

  • Protein: 99 g

 

Day 2

Breakfast: Canadian Bacon Egg Muffin

  • Serving size: 1 Muffin

  • Recipe yields: 1 serving

  • Calories: 400

  • Fat: 12 g

  • Carbs: 44 g

  • Protein: 29 g

Chicken, Potato, and Pumpkin Crockpot Soup

  • Serving size: 1.5 cups

  • Recipe yields: 6 servings

  • Calories: 343

  • Fat: 3 g

  • Carbs: 54 g

  • Protein: 25 g

Post-Workout Meal: Hearty Banana Oat Bowl

  • Serving size: 1 bowl

  • Recipe yields: 1 serving

  • Calories: 244

  • Fat: 8 g

  • Carbs: 38 g

  • Protein: 25 g

Bedtime Snack: Sautéed Ground Turkey and Spinach

  • Serving size: 1 recipe

  • Recipe yields: 1 serving

  • Calories: 264

  • Fat: 20 g

  • Carbohydrates: 1 g

  • Protein: 20 g

Day 2 Nutrition Total

  • Calories: 1,200

  • Fat: 37 g

  • Carbs: 110g

  • Protein: 109g

 

Day 3 

Day 3 - Breakfast: Muffin-Tin Turkey and Cheese Frittatas

  • Serving size: 1 frittata

  • Recipe yields: 6 servings

  • Calories:167

  • Fat: 7 g

  • Carbs: 4 g

  • Protein: 22 g

Day 3 - Lunch: Cheesy Pumpkin Macaroni

  • Serving size: 1 cup

  • Recipe yields: 8 servings

  • Calories: 316

  • Fat: 8 g

  • Carbs: 33 g

  • Protein: 28 g

Day 3 - Pre-Workout Meal

  • Serving size: 1 meal

  • Recipe yields 1 meal

  • Calories: 345

  • Fat: 5 g

  • Carbohydrates: 43 g

  • Protein: 32 g

Day 3 - Dinner Shrimp Stir-Fry

  • Serving size: 1 meal

  • Recipe yields: 1 meal

  • Calories 351

  • Fat 7 g

  • Carbohydrates 40 g

  • Protein 32 g

Day 3 Nutrition Facts Total
  • Calories: 1,100

  • Fat: 27 g

  • Carbohydrates: 120 g

  • Protein: 128g

Day 4

Day 4 - Breakfast: Green Breakfast Smoothie

  • Serving size: 1 smoothie

  • Recipe yields: 1 smoothie

  • Calories: 294

  • Fat: 14 g

  • Carbs: 14 g

  • Protein: 28 g

 

Day 4 - Lunch: Low-Fat Meatloaf and Sweet Potato Puree

  • Serving size: 1 slice meatloaf with 2/3 cup potatoes

  • Recipe yields 6 servings

  • Calories 420

  • Fat 20 g

  • Carbs 35 g

  • Protein 25 g

 

Day 4 - Pre-Workout Meal: Fresh Cod, Brown Rice, and Broccoli

  • Serving size: 1 meal

  • Recipe yields: 1 meal

  • Calories: 268

  • Fat: 4 g

  • Carbohydrates: 35 g

  • Protein: 23 g

 

Day 4 - Dinner: Turkey and Cheese Roll-Up

  • Serving size: 1 meal

  • Recipe yields: 1 serving

  • Calories: 156

  • Fat: 4 g

  • Carbohydrates: 6 g

  • Protein: 24 g

 

Day 4 Nutrition Total
  • Calories: 1,156

  • Fat: 42 g

  • Carbohydrates: 90 g

  • Protein: 100 g

Day 5

Day 5 - Breakfast: Pumpkin Overnight Oatmeal

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 375

  • Fat: 7 g

  • Carbohydrates: 50 g

  • Protein: 28 g

Day 5 - Lunch: Stuffed Baked Potato

  • Serving size: 1 stuffed potato

  • Recipe yields: 1 serving

  • Calories: 303

  • Fat: 7 g

  • Carbs: 32 g

  • Protein: 28 g

 

Day 5 - Post-Workout Meal: Banana Ice Cream

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 271

  • Fat: 3 g

  • Carbohydrates: 40 g

  • Protein: 21 g

Day 5 - Dinner: Greek Salmon Salad

  • Serving size: 1 salad

  • Recipe yields: 1 salad

  • Calories: 281

  • Fat: 13 g

  • Carbs: 17 g

  • Protein: 24 g

Day 5 Nutrition Facts Total
  • Calories: 1,200

  • Fat: 30 g

  • Carbs: 150 g

  • Protein: 100 g

 

Day 6 

Day 6 - Breakfast: Tropical Overnight Oatmeal

  • Serving size: 1 serving

  • Recipe yields: 1 serving

  • Calories: 463

  • Fat: 19 g

  • Carbs: 45 g

  • Protein: 28 g

Day 6 - Lunch: Tuna Salad Wrap

  • Serving size: 1 wrap

  • Recipe yields: 1 wrap

  • Calories: 311

  • Fat: 3 g

  • Carbs: 37 g

  • Protein: 34 g

Day 6 - Pre-Workout Meal: Roasted Beet Salad

  • Serving size: 1/4 recipe

  • Recipe yields: 4 servings

  • Calories: 188

  • Fat: 4 g

  • Carbs: 35 g

  • Protein: 3 g

 

Day 6 - Dinner: Strawberry and Banana Smoothie

  • Serving size: 1 smoothie

  • Recipe yields: 1 serving

  • Calories: 343

  • Fat: 11 g

  • Carbs: 35 g

  • Protein: 26 g

 

Day 6 Nutrition Total
  • Calories: 1,414

  • Fat: 40 g

  • Carbs: 154 g

  • Protein: 110

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dave@fitpt.ca 

#416-844-2604

39 Brant St.

ON Canada

M5v0M8

We make every effort to ensure that we accurately represent these products and services and their potential for muscle building results and fat burning results. Muscle gain and fat loss results made by our company and its customers are estimates of what we think you can possibly earn. There is no guarantee that you will experience the same results and you accept the risk that the muscle building results and fat loss results differ by individual.

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