Nutrition

8 Week Training Plan – Nutrition Plan

Breakfast Options

Egg White Omelet

5 egg whites

¼ c spinach

¼ c mushrooms

¼ c red peppers

Whole Grain Oats

1/3 c oats

Sausage, Egg White Sandwich

2 english muffins

4 oz turkey sausage

2 egg whites

¼ c spinach

Special K Protein Plus Cereal

1 ½ c of cereal

Lunch Options

Chicken w/ Rice and Sweet Potatoes

6-8 oz grilled/baked chicken

¼ c brown rice

¼ c sweet potatoes

Turkey Burgers w/ Sweet Potatoes

2 whole grain sandwich thins

6-8 oz ground turkey

¼ c sweet potatoes

Baked Ziti

8 oz ziti

1 jar of tomato sauce

1 c mushrooms

1 c spinach

1 c red peppers

8 oz shredded cheese

Fish Tacos

2 tortillas

8-10 oz fish

½ c brown rice

½ c red peppers

Chicken Spinach Salad

6-8 oz grilled/baked chicken

2 c spinach

¼ c shredded cheese

Dinner Options

Steak w/ Broccoli

6-8 oz steak

1 c broccoli

Burritos

2 Tortillas

6-8 oz ground turkey

¼ c red pepper

¼ c brown rice

¼ c spinach

Beef Stir Fry

1 lb beef

½ c mushrooms

½ c broccoli

½ c red peppers

½ c spinach

Grocery List

Proteins (Per week)

1 lbs Chicken Breast

1.5 lbs eye of round steak

2 lbs ground turkey

8 oz. fish

8 oz. turkey sausage

15 egg whites

Veggies (Per week)

8 oz spinach

15 oz red pepper

6 oz mushrooms

7 oz broccoli

6 oz sweet potato

Carbs (As needed)

8 oz whole grain pasta

1 package whole grain sandwich thins

1 package English muffins

1 package tortillas

Brown Rice

Oats

Protein Cereal

Other (weekly)

1 lb shredded cheese

Weekly Meal Schedule

SUNDAY

8:00 am – Egg White Omelet

1:30 pm – Chicken Spinach Salad

7:30 pm – Beef Stir Fry

MONDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Steak & Broccoli

TUESDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Chicken w/ rice and sweet potato

7:30 pm – Turkey Burrito

WEDNESDAY

8:00 am – Egg White Omelet

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

THURSDAY

8:00 am – Protein Cereal

1:30 pm – Turkey Burger

7:30 pm – Beef Stir Fry

FRIDAY

8:00 am – Breakfast Sandwich

1:30 pm – Baked Pasta

7:30 pm – Steak & Broccoli

SATURDAY

8:00 am  - Egg White Omelet

1:30 pm – Fish Tacos

7:30 pm – Turkey Burrito