Fitness Nutrition

21 DAY MEAL PLAN

Daily Schedule

Days 1 – 3: Plan A
Days 4 – 5: Plan B
Days 6 – 7: Plan C
Days 8 – 11: Plan B
Days 12 – 13: Plan A
Day 14: Plan C
Days 15 – 19: Plan B
Days 20 – 21: Plan C

Plan A

Meal 1

1 Protein

1 Complex Carb

1 Fibrous Carb
Meal 2

1 to 1.5 scoop Whey Protein Shake
Meal 3

1 Protein

1 Fibrous Carb
Meal 4

1 to 1.5 scoop Whey Protein Shake
Meal 5

1 Protein

1 Fibrous Carb
Meal 6

1 to 1.5 scoop Whey Protein Shake

Plan B

Meal 1

1 Protein

1 Fibrous Carb
Meal 2

1 to 1.5 scoop Whey Protein Shake
Meal 3

1 Protein

1 Fibrous Carb
Meal 4

1 to 1.5 scoop Whey Protein Shake
Meal 5

1 Protein

1 Fibrous Carb
Meal 6

1 to 1.5 scoop Whey Protein Shake

Plan C

Meal 1

1 Protein

1 Complex Carb

1 Fibrous Carb
Meal 2

1 to 1.5 scoop Whey Protein Shake
Meal 3

1 Protein

1 Complex Carb

1 Fibrous Carb
Meal 4

1 to 1.5 scoop Whey Protein Shake
Meal 5

1 Protein

1 Fibrous Carb
Meal 6

1 to 1.5 scoop Whey Protein Shake

Meals

Protein

Egg whites

Turkey breast

95 to 99% fat free ground sirloin

99% fat free ground turkey

Ground Chicken

Grilled Chicken

Canned tuna in water

Canned white meat chicken or turkey

Flank or Top round steak (1 per week max)

Salmon

Mackerel

Fibrous Carbs

All Vegetables fresh or frozen

Except: carrots, peas, and corn

Complex Carbs

½ Sweet potato

½ cup Beans

½ cup Oatmeal

½ cup Brown rice

Yucca-boiled

Butternut squash

½ cup Quinoa

Beverages

Water

Diet Drinks

Diet sodas

Iced tea artificially sweetened

Hot tea

Coffee

Green tea

Sugar free kool aid

Crystal light

Condiments

All herbs and spices

A little salt here and there (limit it)

Pepper

Splenda

Mustard

Ketchup (in moderation)

BBQ sauce (in moderation)

Flax seed oil

Snacks

Sugar free popsicles

Sugar free jello

1 handful of raw almonds (only on plan b days)