Meal Plans

1200 Calorie Sample Menu Plan - Rapid Weight Loss
1500 Calorie Sample Menu Plan - Moderate Weight Loss
Plateau Sample Meal

1200 Calorie Sample Menu Plan - Rapid Weight Loss

	Sample 1	Sample 2	Sample 3	Sample 4	Sample 5
Breakfast	3 Egg White Omelet (Onions, tomatoes, 1/2 oz of cheese) 1 Slice Whole Wheat English Muffin with Butter Water	1 Tbspn of Peanut Butter and 1 Tbspn of Jam on two Whole Wheat English muffins or Oroweat Sandwich Thins 1 cup 2% Low Fat Milk	1 Cup Oatmeal with Raisins or Cranberries ¼ cup of nuts Water	1 bowl of Kashi high protein/high fiber cereal with ½ cup of 2% Low Fat Milk	1 Cup of plain Yogurt with granola or Kashi Cereal mixed with ½ cup of strawberries, Raspberries and/or Boysenberries
Protein Snack	2 Scoops StayFit Protein Shake	200 calorie or less Snack Bar - Mojo Cliff Bars are Great	2oz beef or turkey Jerkey	½ cup of 2% Cottage Cheese with 1/3 cup of Fruit	¼ cup of roasted or smoked nuts
Lunch	1 Turkey Sandwich using Oroweat Sandwich Thins. Pack on the turkey and lettuce. Slice of Tomato. No Mayo, No Cheese. Only Mustard. Diet Drink or water	1 can of Tuna (in water) or Chicken Breast 1 serving of whole wheat crackers No more than 100 calories Water	High Protein Lean Cuisine Focus on Lean Cuisines that are high in fiber and protein with Calorie counts around 300 Diet Drink or Water	Chicken Breast salad (Two Chicken Breast 4 to 6oz). In a bed of lettuce, Greens, Tomatoes and onions. Use only 1 tblspn of dressing or 3 to 4 tblspns of Pace Picante Salsa Diet Drink or water	High Protein Lean Cuisine. Try different varieties until you find the ones you like. There are plenty of Choices on the market. Water
Snack	¼ Cup of Roasted or Smoked Nuts	1 Scoop StayFit Protein Shake	1 cup of roasted nuts mixed with Raisins and/or yogurt covered Cranberries	Snack Bar	2 Scoops of Stay Fit Protein
Dinner	4oz of Lean Ground Turkey Diced Tomatoes ½ cup of Black Beans Diet Drink or Water	Seasoned Skinless Chicken Breast (A1 Sauce/BBQ) Bowl of Lettuce topped with Pace Picante Salsa and Grated Cheese Diet Drink Or Water	4oz of Fish Filet (Salmon, Halibut, etc) ½ cup of steamed veggies season to liking avoiding butter Diet Drink or Water	Lean Beef Burger using Oroweat Sandwich Thins. Pack on the Lettuce, Tomato and onions. Do Not Use Mayo. Only ketchup and Mustard Diet Drink or Water	Teriyaki Chicken Breast with 1 cup of Black Beans, Corn and Peas 1 Slice of Ezekiel Bread lightly Buttered Diet Drink or Water
Workout Days	1 Scoop of StayFit Protein	1 Scoop of Stay Fit Protein	1 Scoop of Stay Fit Protein	1 scoop of Stay Fit Protein	1 Scoop of StayFit Protein

Most males and females that are training hard and have a good amount of lean muscle and do not require to lose more than 15lbs can increase their caloric intake by occasionally adding an additional serving of fruit or vegetable to their lunch or dinner. Additionally, if your goal is to increase lean body mass, you should double the chicken breast, fish filet or beef portion of your lunch or dinner at least 2 times per week.

1500 Calorie Sample Menu Plan - Moderate Weight Loss

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	½ whole wheat bagel 1 oz low fat cheese (mozzarella) 1 cup soymilk 3 cashews 1 cup berries	6 oz nonfat milk 2 walnuts 1 cup all Bran Cereal 1 cup melon chunks	Omelet (4 egg whites beaten with 1 T nonfat milk + ½ cup mixed vegetables) ½ tsp olive oil 1 oz low fat cheese (e.g., parmesan) 1 slice whole wheat toast 1 cup sliced strawberries	1 slice whole wheat toast 1 cup grapes 1 poached egg 1 medium tomato (sliced)	1 tablespoon peanut butter 1 slice whole wheat bread 1 small banana ¾ cup nonfat milk	1 cup puffed kashi cereal 1 cup nonfat, sugar-free yogurt 1 small apple 3 walnuts	½ cup oatmeal w/ 1 tsp almond butter (or 6 almonds) ½ cup nonfat milk 1 cup blueberries
Mid Morning Snack	Everyday: 1 scoop of StayFit Protein
Lunch	1 cup beans 1 small baked potato (with skin) ¼ avocado sliced 1 cup broccoli 1 medium orange 1 cup nonfat cottage cheese	4 oz tuna (packed in water) ½ whole wheat pita pocket ½ medium tomato ½ cup raw vegetables 1-2 tablespoons fat free dressing 3 almonds	3 oz shrimp ½ cup corn or peas 1-2 cups salad greens 1-2 tablespoons fat-free salad dressing 6 oz nonfat milk	4 oz skinless chicken 2 slice whole grain bread ½ cup raw vegetables 1 teaspoon reduced fat mayonnaise + mustard to taste	4 oz lean roast beef 2 slices whole grain bread Lettuce, tomato Mustard 6 baby carrots	1 cup bean soup 1-2 cups salad greens + ½ cup raw vegetables 2 cups of melon chunks 2 tsp olive oil and vinegar dressing	1 baked sweet potato ½ teaspoon butter 1 cup cauliflower 4 dried apricots
Mid-Afternoon Snack	celery sticks 1 tsp peanut butter	¼ cup granola ½ cup nonfat, sugar-free yogurt	1 small orange 1 cup popcorn (no fat)	2 graham cracker squares (4 in) ½ cup nonfat, sugar-free yogurt	1 cup grapes 1 oz low fat cheese (e.g., mozzarella)	1 rice cake 1 tsp almond butter	½ cup hummus 6 baby carrots
Dinner	4 oz grilled tuna 1 cup brown rice ½ cup cooked mixed vegetables 1 tsp olive oil	6 oz lean roast beef 1 small potato ½ teaspoon butter ½ cup broccoli 1 cup nonfat milk 1 cup blueberries	4 oz sirloin or other lean meat 1 cup zucchini 1 whole wheat roll ½ cup mixed vegetables 6 oz nonfat milk ½ teaspoon olive oil w/ garlic (for bread)	Salmon Salad (4 oz salmon + 2 cups spinach greens) 1 tablespoon fat-free Italian dressing 3-4 whole wheat crackers ½ cup nonfat milk 2 cups watermelon	4 oz pork chops ½ cup lentils or beans 1 cup asparagus 1 cup nonfat milk ½ cup applesauce	1 cup whole grain pasta 2 oz salmon 1 cup mixed vegetables 1 tsp flaxseed oil 1 cup nonfat milk 2½ cups strawberries	1 small whole wheat tortilla 4 oz turkey breast 2 cups raw vegetables ¼ avocado 2 cups melon ½ cup nonfat cottage cheese

Note: Healthy weight loss should be about 2 to 3 pounds per week. If weight loss is greater, it is recommended to increase your protein intake by adding 2 scoops of StayFit Protein/ day or increase Chicken, Fish or Lean Beef

Plateau Sample Meal

Calorie Restriction Plan not to be used more than once/week. Designed to Jump Start Weight Loss
Breakfast	1 egg or egg substitute or 2 egg whites or 1 cup of plain oatmeal with raisins ¼ Grapefruit Calorie Free Beverage
Mid Morning Snack	1 scoop of StayFit Protein
Lunch	4oz fish or chicken cup of greens (Lettuce, Spinach, etc) Grapefruit
Afternoon Snack	1 cup of cottage cheese or 1 scoop of StayFit Protein
Dinner	4oz of Fish, Chicken or lean beef 1 cup of greens with 1 tblspn of dressing
Evening Snack	1 scoop of StayFit Protein
Fluids on this day will be strictly water unless you train intensely, a low calorie Gatorade can be included after workout to replenish carbs and electrolytes