Breakfast
6-8AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 2 Hard Boiled Eggs | 155 / 1 | 13 | 11 |
| 1 Whole Wheat English Muffin | 140 / 25 | 6 | 1.5 |
| 1/4 Avocado | 80 / 4 | 1 | 7 |
| 1 Small Banana | 90 / 23 | 1 | 0 |
| TOTAL | 465 / 53 | 21 | 19.5 |
Small Snack
9-11 AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Non-Fat Vanilla Greek Yogurt | 110 / 15 | 12 | 0 |
Lunch
12-2 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 3 oz Grilled Chicken Breast | 126 / 0 | 25 | 3 |
| 2 Slices Whole Wheat Bread | 160 / 28 | 8 | 2 |
| 1 1/2 oz Avocado | 68 / 3.5 | 1 | 7 |
| 1 Cup Lettuce, Tomato, Sliced Peppers | 30 / 2 | 0 | 0 |
| 1 Medium Banana | 105 / 27 | 1.3 | 0 |
| TOTAL | 489 / 60.5 | 35.3 | 12 |
Late afternoon/ Post workout snack
4-6 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1 Scoop 1stPhorm LEVEL 1 Chocolate Protein | 150 / 6 | 24 | 3 |
| or… | |||
| 1/2 Scoop 1stPhorm LEVEL 1 Vanilla Protein | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Low-Fat 1% Milk | 51 / 6 | 4 | 1 |
| 4 oz Tart Cherry Juice | 64 / 15 | 0 | 0 |
| TOTAL | 190 / 24 | 16 | 2.5 |
Dinner
6-8 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Grilled Steak | 315 / 0 | 30 | 15 |
| 2 1/2 Cup Veggies (Peppers,Broccoli,Mushroom,Onion) | 90 / 8 | 3 | 0 |
| 1/2 Cup Sweet Potatoes | 90 / 20 | 2 | 0 |
| TOTAL | 495 / 28 | 35 | 15 |
Breakfast
6-8AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm LEVEL 1 Chocolate Protein | 150 / 6 | 24 | 3 |
| 1/2 Cup Quick Oats w/ 1 Cup Water | 150 / 27 | 5 | 2.5 |
| 1/2 Tbsp Peanut Butter | 47 / 1.5 | 2 | 4 |
| 1 Medium Banana | 105 / 27 | 1.3 | 0 |
| TOTAL | 452 / 61.5 | 32.3 | 8.5 |
Small Snack
9-11 AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm Vanilla LEVEL 1 Protein w/ 6-8 oz water |
75 / 3 | 12 | 1.5 |
| 1 Cup Strawberries | 56 / 13 | 1 | 1 |
| TOTAL | 131 / 16 | 13 | 2.5 |
Lunch
12-2 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 3 oz Thin Sliced Turkey Breast | 145 / 0 | 20 | 4 |
| 10 in Whole Wheat Wrap | 170 / 35 | 7 | 3 |
| 2 Romaine Lettuce Leaves | 2 / 1 | 0 | 0 |
| 2 Tsp Mustard | 6 / 1 | 1 | 1 |
| 2 Cups Mixed Salad Greens w/ 2 Tbsp Balsamic Vinaigrette | 104 / 6 | 1.5 | 8 |
| 1 Medium Apple | 95 / 25 | 0 | 0 |
| TOTAL | 522 / 68 | 29.5 | 16 |
Late afternoon/ Post workout snack
4-6 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1 Scoop 1stPhorm LEVEL 1 Chocolate Protein | 150 / 6 | 24 | 3 |
| or… | |||
| 1/2 Scoop 1stPhorm LEVEL 1 Vanilla Protein | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Low-Fat 1% Milk | 51 / 6 | 4 | 1 |
| 4 oz Tart Cherry Juice | 64 / 15 | 0 | 0 |
| TOTAL | 190 / 24 | 16 | 2.5 |
Dinner
6-8 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Chicken Breast | 187 / 0 | 34 | 4 |
| 1 Cup Veggies (Peppers,Broccoli,Mushroom,Onion) | 45 / 5 | 1 | 0 |
| 1/2 Cup Brown Rice | 109 / 23 | 2 | 1 |
| 1/2 Tbsp Olive Oli | 60 / 0 | 0 | 7 |
| 1 Tbsp Teriyaki Sauce | 16 / 3 | 1 | 0 |
| TOTAL | 417 / 28 | 39 | 12 |
Breakfast
6-8AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 2 Scrambled Eggs (1 whole/1 white) w/ 1 oz Cheddar Cheese | 210 / 2 | 15.5 | 14 |
| 2 Small Whole Wheat Tortillas | 150 / 20 | 2 | 1.5 |
| 2 Tbsp Salsa | 10 / 2 | 0 | 0 |
| 1 Medium Orange | 93 / 23 | 1.5 | 0 |
| TOTAL | 463 / 47 | 19 | 16.5 |
Small Snack
9-11 AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm Vanilla LEVEL 1 Protein w/ 6-8 oz water | 75 / 3 | 12 | 1.5 |
| 4 oz Greek Vanilla Yogurt | 80 / 17 | 10 | 2 |
| TOTAL | 155 / 20 | 22 | 3.5 |
Lunch
12-2 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 3 oz Salmon w/ Squeezed Lemon | 145 / 0 | 20 | 6 |
| 1/2 Tbsp Olive Oli | 60 / 0 | 0 | 7 |
| 1 Small Baked Potato | 156 / 30 | 3.5 | 3 |
| 1/2 Cup Brown Rice | 109 / 23 | 2 | 1 |
| TOTAL | 470 / 53 | 25.5 | 17 |
Late afternoon/ Post workout snack
4-6 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm LEVEL 1 Vanilla Protein | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Low-Fat 1% Milk | 51 / 6 | 4 | 1 |
| 4 oz Tart Cherry Juice | 64 / 15 | 0 | 0 |
| TOTAL | 190 / 24 | 16 | 2.5 |
Dinner
6-8 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Salmon glazed w/ 1 Tbsp Soy Sauce | 166 / 1 | 26 | 5 |
| 1/2 Cup Basmati Rice | 102 / 22.5 | 2 | 0 |
| 3 oz Grilled Asparagus (3-4 spears) | 17 / 3 | 2 | 0 |
| 2 Cups Mixed Salad Greens w/ 2 Tbsp Italian Dressing | 88 / 7 | 1 | 0 | TOTAL | 373 / 33.5 | 31 | 5 |
Breakfast
6-8AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| (Almond Butter Parfait Blend) | |||
| 4 oz Vanilla Greek Yogurt | 110 / 15 | 12 | 0 |
| 1 Tbsp Almond Butter | 98 / 3 | 3.5 | 9 |
| 1/2 Cup Granola | 298 / 33 | 8.5 | 15 |
| TOTAL | 506 / 52 | 24 | 24 |
Small Snack
9-11 AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm Vanilla LEVEL 1 Protein w/ 6-8 oz water | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Orange Juice | 56 / 13 | 1 | 0 |
| 1 oz Vanilla Greek Yogurt | 24 / 4 | 1 | 0 |
| TOTAL | 155 / 20 | 14 | 1.5 |
Lunch
12-2 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 3 oz Grilled Chicken Breast | 126 / 0 | 25 | 3 |
| 2 Tsp Olive Oil | 80 / 0 | 0 | 4.5 |
| 1 1/2 Cup Broccoli Florets | 38 / 9 | 4 | 0 |
| 1/2 Cup Brown Rice | 109 / 23 | 2 | 1 |
| 2 Tbsp Stir Fry Sauce | 22/ 4 | 1 | 0 |
| 1 Medium Orange | 93 / 23 | 1.5 | 0 |
| TOTAL | 468 / 59 | 38 | 8.5 |
Late afternoon/ Post workout snack
4-6 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm Vanilla LEVEL 1 Protein w/ 6-8 oz water | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Orange Juice | 56 / 13 | 1 | 0 |
| 1 oz Vanilla Greek Yogurt | 24 / 4 | 1 | 0 |
| TOTAL | 155 / 20 | 14 | 1.5 |
Dinner
6-8 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Grilled Steak | 315 / 0 | 30 | 15 |
| 2 oz Grilled Bell Pepper Slices
+ 1/2 Cup Grilled Mushrooms w/ 1/4 tbsp Olive Oil |
90 / 7 | 3 | 3.5 |
| 3/4 Cup Diced Red Potatoes | 81 / 18 | 2 | 0 |
| 1 Tbsp Steak Sauce | 15 / 3 | 0 | 0 | TOTAL | 501 / 28 | 35 | 18.5 |
Breakfast
6-8AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm LEVEL 1 Chocolate Protein | 150 / 6 | 24 | 3 |
| 1/2 Cup Quick Oats w/ 1 Cup Water | 150 / 27 | 5 | 2.5 |
| 1/2 Tbsp Peanut Butter | 47 / 1.5 | 2 | 4 |
| 1 Medium Banana | 105 / 27 | 1.3 | 0 |
| TOTAL | 452 / 61.5 | 32.3 | 8.5 |
Small Snack
9-11 AM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1/2 Scoop 1stPhorm Vanilla LEVEL 1 Protein w/ 6-8 oz water |
75 / 3 | 12 | 1.5 |
| 1 Cup Strawberries | 56 / 13 | 1 | 1 |
| TOTAL | 131 / 16 | 13 | 2.5 |
Lunch
12-2 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 3 oz Thin Sliced Turkey Breast | 145 / 0 | 20 | 4 |
| 10 in Whole Wheat Wrap | 170 / 35 | 7 | 3 |
| 2 Romaine Lettuce Leaves | 2 / 1 | 0 | 0 |
| 2 Tsp Mustard | 6 / 1 | 1 | 1 |
| 2 Cups Mixed Salad Greens w/ 2 Tbsp Balsamic Vinaigrette | 104 / 6 | 1.5 | 8 |
| 1 Medium Apple | 95 / 25 | 0 | 0 |
| TOTAL | 522 / 68 | 29.5 | 16 |
Late afternoon/ Post workout snack
4-6 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 1 Scoop 1stPhorm LEVEL 1 Chocolate Protein | 150 / 6 | 24 | 3 |
| or… | |||
| 1/2 Scoop 1stPhorm LEVEL 1 Vanilla Protein | 75 / 3 | 12 | 1.5 |
| 1/2 Cup Low-Fat 1% Milk | 51 / 6 | 4 | 1 |
| 4 oz Tart Cherry Juice | 64 / 15 | 0 | 0 |
| TOTAL | 190 / 24 | 16 | 2.5 |
Dinner
6-8 PM
| Food Item | Cal/Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|
| 4 oz Chicken Breast | 187 / 0 | 34 | 4 |
| 1 Cup Veggies (Peppers,Broccoli,Mushroom,Onion) | 45 / 5 | 1 | 0 |
| 1/2 Cup Brown Rice | 109 / 23 | 2 | 1 |
| 1/2 Tbsp Olive Oli | 60 / 0 | 0 | 7 |
| 1 Tbsp Teriyaki Sauce | 16 / 3 | 1 | 0 |
| TOTAL | 417 / 28 | 39 | 12 |
