For this diet plan, protein intake should be a minimum of 180 grams per day. If you are a bigger guy/woman, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. If you eat a little more protein the drop your daily fat intake to make up for the calories.
Fat intake should be approximately 20-30% of your daily calories. Once you have determined your daily calories from proteins and fats, fill in your eating plan with carbohydrates.
Also, you are allowed up to 10% of your daily calories from dirty foods/junk foods. If you like, you may not have to eat any junk.
Week 1 Diet
Breakfast
6 egg whites
1⁄2 cup of oatmeal
Morning Snacks
6 oz nonfat or 1% Greek yogurt
1 banana
Lunch
6 oz chicken breast
4 oz sweet potato
1 cup of broccoli
Post-workout Snacks
Shake with 35g of whey protein
Dinner
6 oz of salmon
1⁄4 cup of brown rice
4 oz of asparagus
Week 2 Diet
Breakfast
1⁄2 oats
1⁄2 banana
6 egg whites 2 eggs
Morning Snacks
I cup of yogurt
1 cup of cottage cheese
1 cup of grape
1 cup of flaxseed oil
Lunch
3 cups of spinach 2 strips of turkey bacon
1⁄2 cup of black beans
1⁄2 cup of mushrooms
1 cup of carrots 3 oz. chicken
Post-workout Snacks
1 apple
1 oz. walnuts 1 protein shake
Dinner
3 oz of salmon 1⁄2 cup of brown rice
Week 3 Diet
Breakfast
1 cup yogurt
1 cup cottage cheese
1 cup of grape
1 cup of flaxseed oil
Morning Snacks
2 cups of chocolate milk
Lunch
1 oz walnuts
1 protein shake
1 tbsp flaxseed oil
1⁄2 cup oat bran
1 cup blueberries
Post-workout Snacks
3 oz. salmon 1⁄2 cup cottage cheese
Dinner
3 oz pork
1 sweet potato
1 cup broccoli
1 orange
Week 4 Diet
Breakfast
1 cup yogurt
1 cup cottage cheese
1 cup oatmeal
1 apple
Morning Snacks
1⁄2 banana
1 protein shake 1 tbsp peanut butter
1 oz. walnuts
Lunch
2 eggs
6 egg whites
1 cup broccoli
1⁄2 cup bell pepper
2 pears
Post-workout Snacks
1 cup spinach
2 strips turkey bacon
1⁄2 cup black beans
1⁄2 cup mushrooms
Dinner
1 cup carrots
1 cup milk
4 oz . ground turkey
Week 5 Diet
Breakfast
1 cup cottage cheese
1 tsp flaxseed
1 cup blueberries
1⁄2 cup oats
Morning Snacks
2 eggs
2 egg whites
2 cups spinach
Lunch
1 apple
1 orange
1 oz. almonds
1 cup yogurt
Post-workout Snacks
1 cup carrot
3 oz. chicken
1 can tuna
Dinner
1⁄2 cup black beans
1 pepper
5 oz. steak
1⁄2 cup Marinara Sauce
Week 6 Diet
Breakfast
1⁄2 oats
1⁄2 banana
9 egg whites
Morning Snacks
1 garlic
1 cup squash
1 whole grapefruit
1 yogurt
Lunch
1 cup milk
1 oz. walnuts
1 banana
1 scoop protein powder
Post-workout Snacks
1⁄2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Dinner
3 oz. pork
1 sweet potato
1 cup asparagus
1 cup milk
Week 7 Diet
Breakfast
1 cup spinach
Strips of turkey
1 clove garlic
Morning Snacks
1 cup cottage cheese
1 cup grapes
1 cup flaxseed oil
Lunch
1 cup blueberries
Post-workout Snacks
1 whole-wheat tortilla
1 handful spinach
3 oz. chicken
1⁄2 cup carrots
Dinner
1 oz. almonds
1 cup cherry tomato
Week 8 Diet
Breakfast
1 cup blueberries
1 oz. almonds
Morning Snacks
6 egg whites
1⁄2 cup oatmeal
Lunch
1% greek yogurt
1 banana
Post-workout Snacks
1 cup cottage cheese
1 cup yogurt
1 cup pineapple
Dinner
1 cup blueberries
2 tsp flaxseed oil
Week 9 Diet
Breakfast
2 eggs
6 egg whites
1⁄2 banana
Morning Snacks
1 cup yogurt
1 cup cottage cheese
1 cup cheese
Lunch
6 oz. chicken breast
4 oz. sweet potato
1 cup broccoli
Post-workout Snacks
Shake with 35g whey protein
Dinner
6 oz. salmon
1⁄4 cup brown rice
4 oz. asparagus
Week 10 Diet
Breakfast
1⁄2 oats
1 whey protein pancake
1 cup flaxseed oil
Morning Snacks
1 cup yogurt
1 cup grapes
Lunch
3 cups spinach
2 strips turkey bacon
1⁄2 cup black beans
Post-workout Snacks
1 apple
1 oz. walnuts
1 protein shake
Dinner
6 oz. cottage cheese
10 almonds
Week 11 Diet
Breakfast
1 cup yogurt
1 cup cottage cheese
1 cup grapes
Morning Snacks
2 cups chocolate milk
Lunch
3 o. chicken
1 cup carrots
1⁄2 cup mushrooms
Post-workout Snacks
3 oz. salmon
1⁄2 cup brown rice
Dinner
1 oz. almonds
1 cup cherry tomato
Week 12 Diet
Breakfast
1 cup oatmeal
1 apple
1 cup yogurt
Morning Snacks
1 orange
1 cup blueberries
Lunch
1 oz. walnuts
1 protein shake
1⁄2 cup oat bran
Post-workout Snacks
1 cup blueberries
3 oz. salmon
Dinner
3 oz. pork
1 sweet potato
1 cup broccoli
In the next part i’ll be introducing you to supplements, recommended quantities and it’s effects on your body.
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