No Fail Meal Plan

THE NO-FAIL MEAL PLAN
Full Step-By-Step
Nutrition Guide
By Sean Nalewanyj
- Copyright & Disclaimer -
Before beginning any new exercise, nutrition or dietary supplement program you
should consult a physician first. The information presented herein is not meant to
treat or prevent any disease or to provide the reader with medical advice. If you are
looking for specific medical advice then you should obtain this information from a
licensed health-care practitioner.
This publication is intended for informational use only. Sean Nalewanyj and
www.BodyTransformationTruth.com will not assume any liability or be held
responsible for any form of injury, personal loss or illness caused by the utilization of
this information. The individual results obtained from the use of this program will vary
from person to person and we make no guarantee as to the degree of results that
you will personally achieve.
This publication is fully copyrighted and does not come with giveaway or resale
rights. You may not sell or redistribute this report. It is reserved solely for registered
Body Transformation Blueprint Members. Copyright and illegal distribution violations
will be prosecuted.
www.BodyTransformationTruth.com - All Rights Reserved

Introduction
Nutrition is equally as important as what you do in the gym, and following the correct dietary
strategies each day is of critical importance to your results.
Using The Body Transformation Blueprint, you can be sure that you're employing the most
intelligent and soundly structured nutritional approach possible.
Just find the appropriate meal plan and you'll instantly know which foods to eat, when to eat
them and how much to eat in order to perfectly fuel your results.
Here are the 3 simple steps you need to follow to get started...
Step 1: Determine your daily calorie needs.
This will help you determine which specific meal plan is appropriate for your individual
physiology and goals.
This information is covered in detail in the No Nonsense Nutrition chapter of the main Muscle
Building & Fat Loss Decoded E-Course.
Step 2: Read through the Meal Plan Guidelines.
This is a very important step and should not be skipped. This section will explain the layout of
the meal plan and show you how to implement it in the most convenient, flexible and effective
way possible.
Step 3: Access your specific meal plan.
You'll find all 15 plans laid out from 1500 calories all the way up to 5000. You can either
follow the meal plan right from your computer or print if off to follow offline.
Step 4 (Optional): View the Food Substitution List.
If you'd like to switch up the food sources in certain meals due to food availability issues or
taste preference, this section will show you which food items can be used interchangeably.
Go ahead and get started right away.
If you need any assistance with this, hit me up on my Facebook Page and I'll be happy to
help you.
Meal Plan Guidelines
Before you get started, make sure to read over this important meal plan information first...
1) For a complete explanation of the principles behind optimum fitness nutrition, and to learn
exactly why the meal plans are structured the way they are, make sure to read through the
No Nonsense Nutrition chapter of the main e-course.
2) Each plan is based off of 6 meals per day. If you would prefer to consume 5, 4, or even 3
meals per day instead, you can simply combine some of the meals together. For example, if
meal #1 consisted of chicken and rice, and meal #2 consisted of a whey protein shake
blended with fruit and oatmeal, you could simply combine this into a single sitting to reduce
the total number of daily meals.
3) There is no concrete time interval for the meals. Aim to spread them apart by around 2-5
hours each depending on your schedule and your number of daily meals.
4) For each meal you will find 3 different options that you can choose from. This keeps the
plan as flexible as possible. Any of the options are acceptable and you can make your choice
based on taste preference and food availability. Each option contains the same number of
calories and roughly the same nutrient breakdown.
5) The number in brackets beside each food item is the calorie total for that specific item. The
calorie information for the food items was taken from the food database on calorieking.com.
6) Each plan is based off of an evening workout. If you perform your workouts in the morning
or afternoon you'll have to re-arrange things slightly to accommodate this.
7) To learn more about which supplements to integrate into your meal plan, make sure to
read through the Real Supplement Science module of the main e-course.
8) Along with all of the foods youll be eating, aim to consume about 0.6 ounces of water per
pound of body weight each day.
9) If you want to modify some of the meals to suit your individual preference, visit the Food
Substitution List to find alternative options.
10) Don't obsess about getting the meal plan 100% right. It's not realistic that you'll be able to
measure everything perfectly or even include the exact food sources outlined. Just do your
best. If you simply get it 80-90% right, you'll achieve very impressive results.
12) As long as you take into account the calorie/protein/carbohydrate/fat content, roughly 10-
20% of your daily macronutrient intake can come from any foods you'd like.
For example, if your daily carbohydrate intake is 300 grams and you'd like to consume some
fat free ice cream that day, you could replace a 1/2 cup of rolled oats (30 grams of carbs) with
an amount of fat free ice cream equal to 30 grams of carbs.
In the big picture these small replacements will not have any negative impact on your bottom
line results. This is all covered in the No Nonsense Nutrition chapter.
BT Blueprint 1500 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)
Option #1: Option #1:
(55) 1/2 scoop whey protein powder (110) 1 scoop whey protein powder
(57) 5 ounces skim milk (67) 6 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement) (78) 1/4 cup rolled oats (dry measurement)
(121) 1 large banana (62) 1/2 cup blueberries
(35) 1 tsp. natural peanut butter (33) 1 tsp. almond butter
___________________________________ ___________________________________
(140) 2 whole eggs (140) 2 whole eggs

(124) 2/5 cup rolled oats (dry measurement) (170) 2 slices toast
(86) 1 large orange (43) 1/2 large orange
___________________________________ ___________________________________
(70) 1 whole egg (159) 3oz. lean sirloin beef

(93) 2 oz. extra lean ground beef (173) 4/5 cup rice (cooked)
(113) 1 cup sliced potato
(77) 1 1/4 cup grapes
Meal #2 (Snack) Meal #2 (Snack)
(62) 1/5 cup rolled oats (dry measurement) (34) 3 ounces skim milk
(83) 12 almonds (124) 2/5 cup rolled oats (dry measurement)
___________________________________ ___________________________________
(101) 1/3 cup rolled oats (dry measurement) (81) 1/2 cup low-fat cottage cheese
(51) 1/2 tbsp. almond butter (83) 1 cup sliced pineapple
___________________________________ ___________________________________
(82) 1 cup blueberries (87) 2/3 can tuna

(60) 1/2 tbsp. flaxseed oil (54) 1/4 cup rice (cooked)
Meal #3 (Lunch) Meal #3 (Pre-Workout)
(140) 3 oz. chicken breast (28) 1/4 scoop whey protein powder
(112) 2/3 large pita (67) 6 ounces skim milk
Unlimited vegetables (116) 1 large apple
__________________________________ (42) 6 almonds
___________________________________
Option #2:
Option #2:
(145) 1 can tuna
(111) 1/2 cup quinoa (cooked) (28) 1/4 scoop whey protein powder
Unlimited vegetables (56) 5 ounces skim milk
___________________________________ (124) 2/5 cup rolled oats (dry measurement)
(50) 1/2 tbsp. almond butter
Option #3: ___________________________________
(147) 2.75oz. lean sirloin beef Option #3:

(108) 1/2 cup rice (cooked)
Unlimited vegetables (28) 1/4 scoop whey protein powder
(67) 6 ounces skim milk
(27) 1/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack) Meal #4 (Post-Workout)
(28) 1/4 scoop whey protein powder (55) 1/2 scoop whey protein powder
(57) 5 ounces skim milk (135) 6 ounces unsweetened fruit juice
(60) 1/2 large banana ___________________________________
___________________________________
(57) 5 ounces skim milk (124) 2/5 cup rolled oats
(62) 1/5 cup rolled oats (dry measurement) ___________________________________
(60) 1/2 tbsp. extra virgin olive oil
___________________________________ Option #3:
Option #3: (55) 1/2 scoop whey protein powder

(145) 1/4 cup corn grits (dry measurement)
(28) 1/4 scoop whey protein powder
(48) 1/4 cup sliced pear
Meal #5 (Dinner) Meal #5 (Dinner)
(187) 4oz. chicken breast (187) 4oz. chicken breast

(158) 1 cup chopped yam (162) 3/4 cup rice (cooked)
___________________________________ Unlimited vegetables
___________________________________
Option #2:
Option #2:
(175) 3oz. salmon
(173) 4/5 cup rice (cooked) (198) 5oz. halibut
Unlimited vegetables (167) 3/4 cup quinoa (cooked)
___________________________________
Option #3:
Option #3:
(187) 3.5oz. lean sirloin beef
(161) 1 medium potato (187) 3.5oz. lean sirloin beef
Unlimited vegetables (180) 1 cup sweet potato
Unlimited vegetables
(60) 1/2 tbsp. extra virgin olive oil (60) 1/2 tbsp. extra virgin olive oil
___________________________________ ___________________________________
(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

(54) 2 walnuts (60) 1/2 tbsp. flaxseed oil
___________________________________ ___________________________________
(164) 3.5 oz. chicken breast (163) 1 cup low-fat cottage cheese
(43) 5 cashews (34) 4 cashews
(121) 1 large banana (82) 1 cup blueberries
(35) 1 tsp. natural peanut butter (35) 6 large strawberries
___________________________________ (33) 1 tsp. almond butter
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(124) 2/5 cup rolled oats (dry measurement) (140) 2 whole eggs
(86) 1 large orange (170) 2 slices toast
(60) 1/2 large banana (86) 1 large orange
___________________________________ ___________________________________

(93) 2 oz. extra lean ground beef (115) 3/5 cup sweet potato
(113) 1 cup sliced potato (130) 3/5 cup rice (cooked)
(53) 1 large grapefruit
(62) 1/5 cup rolled oats (dry measurement) (28) 1/4 scoop whey protein powder
(46) 8 large strawberries (45) 4 ounces skim milk
(83) 12 almonds (124) 2/5 cup rolled oats (dry measurement)
___________________________________ ___________________________________
(153) 1/2 cup rolled oats (dry measurement) (81) 1/2 cup low-fat cottage cheese
(51) 1/2 tbsp. almond butter (83) 1 cup sliced pineapple
___________________________________ (50) 3/4 cup sliced peach
___________________________________
Option #3:
Option #3:
(82) 1 cup blueberries
(120) 1 tbsp. flaxseed oil (87) 2/3 can tuna
(170) 1 large pita (67) 6 ounces skim milk
Unlimited vegetables (116) 1 large apple
__________________________________ (42) 6 almonds
___________________________________
Option #2:
Option #2:
(145) 1 can tuna
(167) 3/4 cup quinoa (cooked) (55) 1/2 scoop whey protein powder
___________________________________ (124) 2/5 cup rolled oats (dry measurement)
Option #3: ___________________________________
(147) 2.75oz. lean sirloin beef Option #3:

Unlimited vegetables (55) 1/2 scoop whey protein powder
(60) 1/2 large banana ___________________________________
___________________________________ Option #2:
Option #2: (110) 1 scoop whey protein powder

(124) 2/5 cup rolled oats
(55) 1/2 scoop whey protein powder ___________________________________
(62) 1/5 cup rolled oats (dry measurement) Option #3:
(60) 1/2 tbsp. extra virgin olive oil
___________________________________ (110) 1 scoop whey protein powder
Option #3:


(197) 3/4 medium yam (216) 1 cup rice (cooked)
___________________________________
Option #2:
Option #2:
(175) 3oz. salmon
(216) 1 cup rice (cooked) (198) 5oz. halibut
Unlimited vegetables (222) 1 cup quinoa (cooked)
___________________________________ ___________________________________
(187) 3.5oz. lean sirloin beef (187) 3.5oz. lean sirloin beef
(208) 3/4 large potato (225) 1 1/4 cup sweet potato
Unlimited vegetables Unlimited vegetables
(110) 1 scoop whey protein powder (110) 1 scoop whey protein powder
___________________________________ ___________________________________

(54) 2 walnuts (34) 2 egg whites
___________________________________ (60) 1/2 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(187) 4oz. chicken breast
(43) 5 cashews (203) 1 1/4 cup low-fat cottage cheese
(34) 4 cashews
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(51) 3 egg whites (140) 2 whole eggs
(124) 2/5 cup rolled oats (dry measurement) (51) 3 egg whites
(86) 1 large orange (170) 2 slices toast
(60) 1/2 large banana (86) 1 large orange
___________________________________ ___________________________________

(34) 2 egg whites (115) 3/5 cup sweet potato
(113) 1 cup sliced potato
(46) 8 large strawberries (124) 2/5 cup rolled oats (dry measurement)
(55) 8 almonds ___________________________________
___________________________________ Option #2:
Option #2: (122) 3/4 cup low-fat cottage cheese

(83) 1 cup sliced pineapple
(55) 1/2 scoop whey protein powder (50) 3/4 cup sliced peach
(91) 8 ounces skim milk ___________________________________
(62) 1/5 cup rolled oats (dry measurement)
(51) 1/2 tbsp. almond butter Option #3:
___________________________________
(87) 2/3 can tuna
Option #3: (162) 3/4 cup rice (cooked)

(43) 3/4 cup sliced apple (116) 1 large apple
Unlimited vegetables (42) 6 almonds
__________________________________ ___________________________________
(145) 1 can tuna (55) 1/2 scoop whey protein powder

(203) 4/5 cup quinoa (cooked) (91) 8 ounces skim milk
Unlimited vegetables (124) 2/5 cup rolled oats (dry measurement)
___________________________________ (50) 1/2 tbsp. almond butter
___________________________________
Option #3:
Option #3:
(216) 1 cup rice (cooked) (55) 1/2 scoop whey protein powder
(60) 1/2 large banana ___________________________________
___________________________________ Option #2:
Option #2: (110) 1 scoop whey protein powder

(124) 2/5 cup rolled oats
(55) 1/2 scoop whey protein powder (60) 1/2 large banana
(91) 8 ounces skim milk ___________________________________
(62) 1/5 cup rolled oats (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil Option #3:
___________________________________
(110) 1 scoop whey protein powder
Option #3: (145) 1/4 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple

(263) 1 medium yam (271) 1 1/4 cup rice (cooked)
___________________________________ ___________________________________
(175) 3oz. salmon (198) 5oz. halibut

(271) 1 1/4 cup rice (cooked) (254) 1 cup quinoa (cooked)
___________________________________ ___________________________________
(278) 1 large potato (270) 1 1/2 cup sweet potato
___________________________________ ___________________________________

___________________________________ (60) 1/2 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(51) 6 cashews
(124) 2/5 cup oatmeal (dry measurement) (124) 2/5 cup oatmeal (dry measurement)
__________________________________ (33) 1 tsp. almond butter
_____________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(124) 2/5 cup oatmeal (dry measurement) (69) 4 egg whites
(86) 1 large orange (213) 2.5 slices toast
(121) 1 large banana (86) 1 large orange
__________________________________ _____________________________________

(170) 1 1/2 cup sliced potato
(52) 9 large strawberries (124) 2/5 cup oatmeal (dry measurement)
(55) 8 almonds _____________________________________
__________________________________ Option #2:

(83) 1 cup sliced pineapple
(83) 3/4 scoop whey protein powder (66) 1 cup sliced peach
(62) 1/5 cup oatmeal (dry measurement) _____________________________________
__________________________________ Option #3:
Option #3: (131) 1 can tuna

(164) 3.5 oz. chicken breast (83) 3/4 scoop whey protein powder
(71) 1 1/4 cup sliced apple (116) 1 large apple
__________________________________ _____________________________________
(157) 1 1/5 can tuna (83) 3/4 scoop whey protein powder
(254) 1 cup quinoa (cooked) (91) 8 ounces skim milk
Unlimited vegetables (124) 2/5 cup oatmeal (dry measurement)
__________________________________ (50) 1/2 tbsp. almond butter
_____________________________________
Option #3:
Option #3:
(216) 1 cup rice (cooked) (83) 3/4 scoop whey protein powder
(83) 3/4 scoop whey protein powder (138) 1 1/4 scoop whey protein powder
(60) 1/2 large banana _____________________________________
__________________________________ Option #2:
Option #2: (138) 1 1/4 scoop whey protein powder

(124) 2/5 cup oatmeal
(83) 3/4 scoop whey protein powder (96) 4/5 large banana
(91) 8 ounces skim milk _____________________________________
(62) 1/5 cup oatmeal (dry measurement)
__________________________________
(138) 1 1/4 scoop whey protein powder
Option #1 Option #1:
(210) 4.5oz. chicken breast (210) 4.5oz. chicken breast

(284) 1 4/5 cup yam (288) 1 1/3 cup rice (cooked)
__________________________________ _____________________________________
(204) 3.5oz. salmon (198) 5oz. halibut

(288) 1 1/3 cup rice (cooked) (318) 1 1/4 cup quinoa (cooked)
__________________________________ _____________________________________
(213) 4oz. lean sirloin beef (200) 3.75oz. lean sirloin beef
(278) 1 large potato (299) 1 2/3 cup sweet potato
__________________________________ _____________________________________

__________________________________ (60) 1/2 tbsp. flaxseed oil
_____________________________________
Option #3:
Option #3:
(68) 8 cashews
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(86) 1 large orange (213) 2 1/2 slices toast
___________________________________ (40) 1/3 large banana
___________________________________
Option #3:
Option #3:
(70) 1 whole egg
(69) 4 egg whites (213) 4oz. lean sirloin beef
(93) 2 oz. extra lean ground beef (108) 3/5 cup sweet potato
(170) 1 1/2 cup sliced potato (216) 1 cup rice (cooked)
(35) 1/2 slice whole grain bread (156) 1/2 cup oatmeal (dry measurement)
(58) 10 large strawberries ___________________________________
(55) 8 almonds
___________________________________ Option #2:

(124) 1 1/2 cup sliced pineapple
(83) 3/4 scoop whey protein powder (99) 1 1/2 cup sliced peach
(91) 8 ounces skim milk ___________________________________
(51) 1/2 tbsp. almond butter Option #3:
___________________________________
(131) 1 can tuna
Option #3: (216) 1 cup rice (cooked)

(164) 3.5 oz. chicken breast (83) 3/4 scoop whey protein powder
(213) 1 1/4 large pita (91) 8 ounces skim milk
___________________________________ ___________________________________
(131) 1 can tuna (83) 3/4 scoop whey protein powder

(318) 1 1/4 cup quinoa (cooked) (91) 8 ounces skim milk
___________________________________
Option #3:
Option #3:
(271) 1 1/4 cup rice (cooked) (83) 3/4 scoop whey protein powder
(83) 3/4 scoop whey protein powder (138) 1 1/4 scoop whey protein powder
(91) 3/4 large banana ___________________________________
___________________________________ Option #2:

(83) 3/4 scoop whey protein powder (120) 1 large banana
(91) 8 ounces skim milk ___________________________________
___________________________________
(96) 1 cup sliced pear
Option #1 Option #1:
(210) 4.5oz. chicken breast (210) 4.5oz. chicken breast

(316) 2 cups yam (325) 1 1/2 cup rice (cooked)
___________________________________ ___________________________________
(204) 3.5oz. salmon (218) 5.5oz. halibut

___________________________________ ___________________________________
(213) 4oz. lean sirloin beef (200) 3.75oz. lean sirloin beef
(315) 1 3/4 cup sweet potato (324) 1 4/5 cup sweet potato
(62) 1/5 cup oatmeal (dry measurement) (120) 1 tbsp. extra virgin olive oil
(60) 1/2 tbsp. extra virgin olive oil ___________________________________
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(216) 1 1/3 cup low-fat cottage cheese (86) 5 egg whites
(108) 4 walnuts (120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________
(210) 4.5oz. chicken breast (216) 1 1/3 cup low-fat cottage cheese
(110) 1 scoop whey protein powder (138) 1 1/4 scoop whey protein powder
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(35) 1 tsp. natural peanut butter (80) 2/3 large banana
___________________________________ ___________________________________
(140) 2 whole eggs (240) 4.5oz. lean sirloin beef

(93) 2 oz. extra lean ground beef (216) 1 cup rice (cooked)
(170) 1 1/2 cup sliced potato
(58) 10 large strawberries
(55) 8 almonds ___________________________________
___________________________________
Option #2:
Option #2:
(130) 4/5 cup low-fat cottage cheese
(110) 1 scoop whey protein powder (124) 1 1/2 cup sliced pineapple
(91) 8 ounces skim milk (99) 1 1/2 cup sliced peach
(124) 2/5 cup oatmeal (dry measurement) ___________________________________
___________________________________ Option #3:
Option #3: (131) 1 can tuna

(216) 1 cup rice (cooked)
(45) 1/3 cup plain fat-free yogurt
(187) 4oz. chicken breast (110) 1 scoop whey protein powder

___________________________________ ___________________________________
(164) 1 1/3 can tuna (110) 1 scoop whey protein powder

___________________________________
Option #3:
Option #3:
(288) 1 1/3 cup rice (cooked) (110) 1 scoop whey protein powder
(110) 1 scoop whey protein powder (165) 1 1/2 scoop whey protein powder
(121) 1 large banana ___________________________________
(67) 2 tsp. almond butter
___________________________________ Option #2:

(110) 1 scoop whey protein powder (120) 1 large banana
(91) 8 ounces skim milk ___________________________________
(80) 2 tsp. extra virgin olive oil Option #3:
___________________________________
(80) 2 tsp. flaxseed oil

___________________________________ ___________________________________

___________________________________ ___________________________________
(315) 1 3/4 cup sweet potato (360) 2 cups sweet potato
(138) 1 1/4 scoop whey protein powder (110) 1 scoop whey protein powder
(80) 2 tsp. extra virgin olive oil (120) 1 tbsp. extra virgin olive oil
___________________________________ ___________________________________
(216) 1 1/3 cup low-fat cottage cheese (140) 2 whole eggs

(108) 4 walnuts (78) 1/4 cup oatmeal (dry measurement)
____________________________________ (120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(210) 4.5oz. chicken breast
(54) 1/4 cup rice (cooked) (216) 1 1/3 cup low-fat cottage cheese
(111) 13 cashews (70) 1 slice toast
(128) 15 cashews
(165) 1 1/2 scoop whey protein powder (138) 1 1/4 scoop whey protein powder
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(70) 2 tsp. natural peanut butter (80) 2/3 large banana
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(69) 3 egg whites (240) 4.5oz. lean sirloin beef
(93) 2 oz. extra lean ground beef (180) 1 cup sweet potato
(227) 2 cup sliced potato (216) 1 cup rice (cooked)
(53) 1 large grapefruit (33) 1 tsp. almond butter
(58) 10 large strawberries
(55) 8 almonds ___________________________________
___________________________________
Option #2:
Option #2:
(163) 1 cup low-fat cottage cheese
(110) 1 scoop whey protein powder (83) 1 cup sliced pineapple
(91) 8 ounces skim milk (66) 1 cup sliced peach
(156) 1/2 cup oatmeal (dry measurement) (96) 1 cup sliced pear
(51) 1/2 tbsp. almond butter ___________________________________
___________________________________
Option #3:
Option #3:
(157) 1 1/5 can tuna
(110) 1 scoop whey protein powder (260) 1 1/5 cups rice (cooked)
(187) 4oz. chicken breast (110) 1 scoop whey protein powder

___________________________________ ___________________________________

___________________________________ (70) 2 tsp. natural peanut butter
___________________________________
Option #3:
Option #3:
(303) 1 2/5 cup rice (cooked) (110) 1 scoop whey protein powder
(110) 1 scoop whey protein powder (183) 1 2/3 scoop whey protein powders
(121) 1 large banana ___________________________________
___________________________________ Option #2:
Option #2: (183) 1 2/3 scoop whey protein powders

(91) 8 ounces skim milk ___________________________________
___________________________________
(183) 1 2/3 scoop whey protein powders
(120) 1 1/4 cup sliced pear
(257) 5.5oz. chicken breast (234) 5oz. chicken breast

(38) 1/4 cup corn (61) 1/2 cup unsweetened fruit juice
(40) 1 tsp. extra virgin olive oil Unlimited vegetables
Unlimited vegetables ___________________________________
___________________________________
Option #2:
Option #2:
(238) 5.5oz. halibut
(248) 4.25oz. salmon (356) 1 2/5 cup quinoa (cooked)
(359) 1 2/3 cup rice (cooked) (53) 1/2 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil Unlimited vegetables
___________________________________
(360) 2 cups sweet potato (360) 2 cups sweet potato
(40) 1 tsp. flaxseed oil (61) 1/2 cup unsweetened fruit juice
___________________________________ ___________________________________

___________________________________ (120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(234) 4.75oz. chicken breast
(128) 15 cashews
(165) 1 1/2 scoop whey protein powder (165) 1 1/2 scoop whey protein powders
(121) 1 large banana (103) 1 1/4 cup blueberries
(45) 1/3 cup plain fat-free yogurt (58) 10 large strawberries
___________________________________ ___________________________________
(140) 2 whole eggs (140) 2 whole eggs

(86) 5 egg whites (103) 6 egg whites
(205) 2/3 cup oatmeal (dry measurement) (213) 2 1/2 slices toast
(86) 1 large orange (86) 1 large orange
(121) 1 large banana (121) 1 large banana
___________________________________ ___________________________________
(140) 2 whole eggs (266) 5oz. lean sirloin beef

(69) 3 egg whites (216) 1 1/5 cup sweet potato
(93) 2 oz. extra lean ground beef (216) 1 cup rice (cooked)
(227) 2 cup sliced potato (33) 1 tsp. almond butter
(40) 1/3 cup unsweetened fruit juice
(58) 10 large strawberries (56) 1/3 pita
(55) 8 almonds ___________________________________
___________________________________
Option #2:
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(110) 1 scoop whey protein powder (83) 1 cup sliced pineapple
(91) 8 ounces skim milk (66) 1 cup sliced peach
(156) 1/2 cup oatmeal (dry measurement) (96) 1 cup sliced pear
(43) 1/4 large pita ___________________________________
___________________________________ Option #3:
Option #3: (157) 1 1/5 can tuna

(260) 1 1/5 cups rice (cooked)
(110) 1 scoop whey protein powder (53) 1/2 cup unsweetened fruit juice
(222) 4.75oz. chicken breast (110) 1 scoop whey protein powder

___________________________________ ___________________________________

___________________________________ (88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
Option #3:
(346) 1 3/5 cups rice (cooked) (110) 1 scoop whey protein powder
(110) 1 scoop whey protein powder (193) 1 3/4 scoop whey protein powders
(151) 1 1/2 large banana ___________________________________
___________________________________ Option #2:

(91) 8 ounces skim milk ___________________________________
___________________________________
(50) 3/4 cup sliced peach

(76) 1/2 cup corn (61) 1/2 cup unsweetened fruit juice
___________________________________
Option #2:
Option #2:
(359) 1 2/3 cup rice (cooked) (80) 3/4 cup unsweetened fruit juice
___________________________________
Option #3:
Option #3:
(280) 5.25oz. lean sirloin beef (360) 2 cups sweet potato
(360) 2 cups sweet potato (61) 1/2 cup unsweetened fruit juice
___________________________________ ___________________________________

___________________________________
Option #3:
Option #3:
(111) 13 cashews (105) 1 1/2 slice toast
(128) 15 cashews
(103) 3/4 cup plain fat-free yogurt (58) 10 large strawberries
(70) 2 tsp. natural peanut butter (40) 1/3 cup unsweetened fruit juice
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(40) 1/3 cup unsweetened fruit juice (121) 1 large banana
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(93) 2 oz. extra lean ground beef (216) 1 1/5 cup sweet potato
(53) 1 large grapefruit (40) 1/3 cup unsweetened fruit juice
(77) 1 1/4 cup grapes (33) 1 tsp. almond butter
(55) 8 almonds (40) 1 tsp. extra virgin olive oil
___________________________________ ___________________________________
(110) 1 scoop whey protein powder (228) 1 2/5 cup low-fat cottage cheese
(91) 8 ounces skim milk (83) 1 cup sliced pineapple
(156) 1/2 cup oatmeal (dry measurement) (66) 1 cup sliced peach
(85) 1/2 large pita (96) 1 cup sliced pear
(51) 1/2 tbsp. almond butter (60) 1 1/2 tsp. flaxseed oil
___________________________________ ___________________________________
(110) 1 scoop whey protein powder (157) 1 1/5 can tuna

(91) 8 ounces skim milk (260) 1 1/5 cups rice (cooked)
(83) 1 cup blueberries (53) 1/2 cup unsweetened fruit juice
(137) 1 cup plain fat-free yogurt (60) 1 1/2 tsp. flaxseed oil

Unlimited vegetables (30) 1/4 cup unsweetened fruit juice
___________________________________ (83) 12 almonds
___________________________________
Option #2:
Option #2:
(218) 1 2/3 can tuna
(381) 1 1/2 cup quinoa (cooked) (110) 1 scoop whey protein powder
___________________________________ (124) 2/5 cup oatmeal (dry measurement)
Option #3: (88) 2 1/2 tsp. natural peanut butter
___________________________________
(346) 1 3/5 cups rice (cooked) Option #3:
(151) 1 1/2 large banana (30) 1/2 tbsp. dextrose
(101) 1 tbsp. almond butter ___________________________________
___________________________________
Option #2:
Option #2:
(138) 1 1/4 scoop whey protein powder (156) 1/2 cup oatmeal
(91) 8 ounces skim milk (150) 1 1/4 large banana
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________ Option #3:

(138) 1 1/4 scoop whey protein powder (21) 1/4 cup sliced pineapple
(50) 3/4 cup sliced peach
(100) 2 1/2 tsp. flaxseed oil

(76) 1/2 cup corn (121) 1 cup unsweetened fruit juice
___________________________________
Option #2:
Option #2:
(359) 1 2/3 cup rice (cooked) (107) 1 cup unsweetened fruit juice
___________________________________
Option #3:
Option #3:
(360) 2 cups sweet potato (97) 4/5 cup unsweetened fruit juice
___________________________________ ___________________________________

___________________________________
(234) 5oz. chicken breast (244) 1 1/2 cup low-fat cottage cheese
(108) 1/2 cup rice (cooked) (140) 2 slice toast
(137) 1 cup plain fat-free yogurt (58) 10 large strawberries
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(120) 1 cup unsweetened fruit juice
(55) 8 almonds (120) 1 tbsp. extra virgin olive oil
___________________________________ ___________________________________
(138) 1 1/4 scoop whey protein powder (228) 1 2/5 cup low-fat cottage cheese
(156) 1/2 cup oatmeal (dry measurement) (66) 1 cup sliced peach
(51) 1/2 tbsp. almond butter (120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________
(138) 1 1/4 scoop whey protein powder (157) 1 1/5 can tuna
(102) 9 ounces skim milk (260) 1 1/5 cups rice (cooked)
(83) 1 cup blueberries (70) 2/3 cup unsweetened fruit juice
(137) 1 cup plain fat-free yogurt (120) 1 tbsp. flaxseed oil

___________________________________ ___________________________________

(40) 1 tsp. flaxseed oil (124) 2/5 cup oatmeal (dry measurement)
___________________________________
Option #3:
Option #3:
(346) 1 3/5 cups rice (cooked) (110) 1 scoop whey protein powder
(40) 1 tsp. flaxseed oil (91) 8 ounces skim milk
Unlimited vegetables (55) 2/3 cup blueberries
(194) 1 3/5 large banana (60) 1 tbsp. dextrose
___________________________________
Option #2:
Option #2:
___________________________________ Option #3:

(83) 1 1/4 cup sliced peach

(76) 1/2 cup corn (151) 1 1/4 cup unsweetened fruit juice
___________________________________
Option #2:
Option #2:
(359) 1 2/3 cup rice (cooked) (142) 1 1/3 cup unsweetened fruit juice
___________________________________
Option #3:
Option #3:
(360) 2 cups sweet potato (145) 1 1/5 cup unsweetened fruit juice
__________________________________ _______________________________

___________________________________
(162) 3/4 cup rice (cooked) (140) 2 slice toast
(105) 1 tbsp. natural peanut butter (85) 4/5 cup unsweetened fruit juice
___________________________________ (99) 1 tbsp. almond butter
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(35) 1 tsp. natural peanut butter
___________________________________ ___________________________________
(156) 1/2 cup oatmeal (dry measurement) (50) 3/4 cup sliced peach
(51) 1/2 tbsp. almond butter (70) 1 slice whole grain bread
___________________________________
Option #3:
Option #3:
(102) 9 ounces skim milk (157) 1 1/5 can tuna
(83) 1 cup blueberries (260) 1 1/5 cups rice (cooked)
(182) 1 1/3 cup plain fat-free yogurt (106) 1 cup unsweetened fruit juice
(60) 1/2 tbsp. flaxseed oil (120) 1 tbsp. flaxseed oil
(246) 5.25oz. chicken breast (138) 1 1/4 scoop whey protein powders
___________________________________ ___________________________________
(218) 1 2/3 can tuna (138) 1 1/4 scoop whey protein powders
(80) 2 tsp. flaxseed oil (124) 2/5 cup oatmeal (dry measurement)
___________________________________
Option #3:
Option #3:
(346) 1 3/5 cups rice (cooked) (138) 1 1/4 scoop whey protein powders
(80) 2 tsp. flaxseed oil (91) 8 ounces skim milk
Unlimited vegetables (55) 2/3 cup blueberries
(165) 1 1/2 scoop whey protein powder (220) 2 scoop whey protein powders
(194) 1 3/5 large banana (90) 1 1/2 tbsp. dextrose
___________________________________
Option #2:
Option #2:
(220) 2 scoop whey protein powders
___________________________________ Option #3:
Option #3: (220) 2 scoop whey protein powders


(80) 2 tsp. extra virgin olive oil (40) 1 tsp. flaxseed oil
___________________________________ ___________________________________

(80) 2 tsp. flaxseed oil (142) 1 1/3 cup unsweetened fruit juice
Unlimited vegetables (40) 1 tsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(360) 2 cups sweet potato (293) 5.5oz. lean sirloin beef
(80) 2 tsp. flaxseed oil (360) 2 cups sweet potato
Unlimited vegetables (145) 1 1/5 cup unsweetened fruit juice
___________________________________ ___________________________________

(45) 4oz. skim milk (103) 6 egg whites
___________________________________ ___________________________________
(162) 3/4 cup rice (cooked) (45) 4oz. skim milk
(128) 15 cashews
(220) 2 scoop whey protein powders (220) 2 scoop whey protein powders
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(105) 1 cup unsweetened fruit juice (121) 1 large banana
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(163) 3.5 oz. extra lean ground beef (216) 1 1/5 cup sweet potato
___________________________________ ___________________________________
(102) 9 ounces skim milk (57) 5oz. skim milk
(156) 1/2 cup oatmeal (dry measurement) (83) 1 cup sliced pineapple
(128) 3/4 large pita (50) 3/4 cup sliced peach
(51) 1/2 tbsp. almond butter (96) 1 cup sliced pear
___________________________________ (70) 1 slice whole grain bread
(120) 1 tbsp. flaxseed oil
Option #3: ___________________________________
(183) 1 2/3 scoop whey protein powder Option #3:

(83) 1 cup blueberries (218) 1 2/3 can tuna
(182) 1 1/3 cup plain fat-free yogurt (260) 1 1/5 cups rice (cooked)
(60) 1/2 tbsp. flaxseed oil (106) 1 cup unsweetened fruit juice
___________________________________ ___________________________________
(56) 1/3 large pita (124) 2/5 cup oatmeal (dry measurement)
Unlimited vegetables (88) 2 1/2 tsp. natural peanut butter
___________________________________ ___________________________________
(253) 4.75oz. lean sirloin beef (183) 1 2/3 scoop whey protein powders
(390) 1 4/5 cups rice (cooked) (102) 9 ounces skim milk
(80) 2 tsp. flaxseed oil (55) 2/3 cup blueberries
Unlimited vegetables (60) 1/2 large banana
(242) 2 large bananas (90) 1 1/2 tbsp. dextrose
___________________________________
Option #2:
Option #2:
___________________________________ Option #3:

(35) 1/2 slice whole grain bread
(327) 7oz. chicken breast (316) 6.75oz. chicken breast

___________________________________ ___________________________________

___________________________________
Option #3:
Option #3:
(360) 2 cups sweet potato (320) 6oz. lean sirloin beef
(59) 2 large carrots (360) 2 cups sweet potato
___________________________________ ___________________________________

___________________________________ ___________________________________
(162) 3/4 cup rice (cooked) (68) 6oz. skim milk
(128) 15 cashews
(165) 1 1/5 cup plain fat-free yogurt (58) 10 large strawberries
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
(161) 1 1/3 large banana (86) 1 large orange
(105) 1 tbsp. natural peanut butter (106) 1 cup unsweetened fruit juice
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(53) 1 large grapefruit (121) 1 cup unsweetened fruit juice
(160) 1 1/3 cup unsweetened fruit juice
___________________________________ ___________________________________
(102) 1 tbsp. almond butter (96) 1 cup sliced pear
___________________________________ (70) 1 slice whole grain bread
Option #3: ___________________________________

(83) 1 cup blueberries (262) 2 cans tuna
(100) 2 1/2 tsp. flaxseed oil (106) 1 cup unsweetened fruit juice
(113) 2 cups sliced apple (116) 1 large apple
___________________________________ ___________________________________
___________________________________ ___________________________________
(433) 2 cups rice (cooked) (102) 9 ounces skim milk
(85) 1/2 pita ___________________________________
(101) 1 tbsp. almond butter
___________________________________ Option #2:

(165) 1 1/2 scoop whey protein powder (180) 1 1/2 large banana
(102) 9 ounces skim milk ___________________________________
(311) 1 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil Option #3:
___________________________________ (256) 2 1/3 scoop whey protein powders

Option #3: (54) 2/3 cup sliced pineapple


(153) 2 cups corn (151) 1 1/4 cup unsweetened fruit juice
___________________________________ ___________________________________

(433) 2 cups rice (cooked) (381) 1 1/2 cup quinoa (cooked)
___________________________________
Option #3:
Option #3:
___________________________________ ___________________________________

___________________________________ ___________________________________
(216) 1 cup rice (cooked) (91) 8oz. skim milk
(128) 15 cashews
(158) 1 1/2 tbsp. natural peanut butter (106) 1 cup unsweetened fruit juice
___________________________________ (149) 1 1/2 tbsp. almond butter
___________________________________
Option #2:
Option #2:
(140) 2 whole eggs
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(53) 1 large grapefruit (121) 1 cup unsweetened fruit juice
(77) 1 1/4 cup grapes (99) 1 tbsp. almond butter
(88) 2 1/2 tsp. natural peanut butter
___________________________________ ___________________________________
___________________________________ (105) 1 1/2 slice whole grain bread
Option #3: ___________________________________

(100) 2 1/2 tsp. flaxseed oil (85) 4/5 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil (121) 1 cup unsweetened fruit juice
___________________________________ ___________________________________
(262) 2 cans tuna (183) 1 2/3 scoop whey protein powders

(80) 2 tsp. flaxseed oil (121) 1 cup unsweetened fruit juice
__________________________________ ___________________________________
(433) 2 cups rice (cooked) (102) 9 ounces skim milk
(193) 2 scoop whey protein powders (275) 2 1/2 scoop whey protein powders
(194) 2 large bananas (180) 3 tbsp. dextrose
(85) 1/2 pita ___________________________________
___________________________________ Option #2:

(311) 1 cup oatmeal
(193) 2 scoop whey protein powders (150) 1 1/4 large banana
(102) 9 ounces skim milk ___________________________________
(311) 1 cup oatmeal (dry measurement)
___________________________________

(120) 1 tbsp. extra virgin olive oil (80) 2 tsp. flaxseed oil
___________________________________ ___________________________________

(433) 2 cups rice (cooked) (381) 1 1/2 cup quinoa (cooked)
(120) 1 tbsp. flaxseed oil (142) 1 1/3 cup unsweetened fruit juice
___________________________________
Option #3:
Option #3:
___________________________________ ___________________________________

(233) 3/4 cup oatmeal (dry measurement) (311) 1 cups oatmeal (dry measurement)
___________________________________ ___________________________________
(136) 16 cashews (175) 2 1/2 slice toast
(128) 15 cashews
(248) 2 1/4 scoop whey protein powders (220) 2 scoop whey protein powders
___________________________________
Option #2:
Option #2:
(210) 3 whole eggs
(105) 1 cup unsweetened fruit juice (181) 1 1/2 large banana
___________________________________
Option #3:
Option #3:
(140) 2 whole eggs
(53) 1 large grapefruit (161) 1 1/3 cup unsweetened fruit juice
(77) 1 1/4 cup grapes (99) 1 tbsp. almond butter
(88) 2 1/2 tsp. natural peanut butter
(193) 1 3/4 scoop whey protein powder (220) 2 scoop whey protein powders
___________________________________ ___________________________________
___________________________________ (105) 1 1/2 slice whole grain bread
Option #3: ___________________________________

(100) 2 1/2 tsp. flaxseed oil (85) 4/5 cup unsweetened fruit juice
___________________________________ ___________________________________
(262) 2 cans tuna (183) 1 2/3 scoop whey protein powders

___________________________________ ___________________________________
(476) 2 1/5 cups rice (cooked) (102) 9 ounces skim milk
(120) 2 tbsp. flaxseed oil (55) 2/3 cup blueberries
(128) 3/4 pita ___________________________________
___________________________________ Option #2:

(311) 1 cup oatmeal
(193) 2 scoop whey protein powders (180) 1 1/2 large banana
(102) 9 ounces skim milk ___________________________________
(311) 1 cups oatmeal (dry measurement)
___________________________________

(368) 2 1/3 cups yam (359) 1 2/3 cup rice (cooked)
(120) 1 tbsp. extra virgin olive oil (120) 2 tbsp. flaxseed oil
___________________________________ ___________________________________
(380) 6.5oz. salmon (357) 9oz. halibut

(476) 2 1/5 cups rice (cooked) (381) 1 1/2 cup quinoa (cooked)
Unlimited vegetables (120) 2 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(405) 2 1/4 cups sweet potato (373) 7oz. lean sirloin beef
Unlimited vegetables (120) 2 tbsp. flaxseed oil
(120) 1 tbsp. extra virgin olive oil (120) 1 tbsp. extra virgin olive oil
___________________________________ ___________________________________

___________________________________ ___________________________________
(339) 7.25oz. chicken breast (325) 2 cups low-fat cottage cheese

(28) 1/2 cup sliced apple (175) 2 1/2 slice toast
Food Substitution List
Below is a list of interchangeable food sources for each major food type found in the meal
plans.
For example, if you wanted to find a substitute for oatmeal, you would look under "starchy
carbohydates" and find an alternative. Or if you wanted a substitute for walnuts, you would
look under "nuts". If you don't like tuna, check under "seafood" etc.
Each group of foods will be similar but not identical in calorie content. If you want to be as
accurate as possible, you can use the food database on calorieking.com to ensure that you
are swapping in the correct quantity when you make a particular substitution.
For example, if you were swapping out 1 cup of low fat cottage cheese, the meal plan shows
you that this is equal to 163 calories. If you were going to put turkey breast in its place, you
would reference the food database to make sure you were swapping in an amount equal to
roughly 163 calories.
Solid Proteins
Chicken Breast
Turkey Breast
Lean Steak
Extra Lean Ground Beef
Lean Pork
Eggs/Egg Whites
Cottage Cheese
Whey Protein
Salmon
Tuna
Talapia
Halibut
Cod
Bass
Trout
Sablefish
Shrimp
Starchy Carbohydrates
Oatmeal
Rice (white or brown)
Quinoa
Potatoes
Sweet potatoes
Yam
Whole grain breads
Whole grain cereals
Whole wheat pitas
Pasta
Vegetables
All vegetable sources can be used interchangeably.
Fruits
All fruit sources can be used interchangeably.
Fruit Juices
All fruit juices can be used interchangeably. Just make sure you are using unsweetened, pure
juice with no additional sugar added.
Nut Butters
Natural Peanut Butter

Almond Butter
Walnut Butter
Cashew Butter
Pecan Butter
Macadamia Nut Butter
Nuts
Peanuts
Almonds
Walnuts
Cashews
Pecans
Macadamia Nuts
Oils
Flaxseed Oil
Extra Virgin Olive Oil
Udo's Oil
Milk
The meal plans use skim milk as the base liquid for mixing up your whey protein shakes. If
you don't consume regular milk, then you can use a milk alternative (almond milk or rice milk)
or simply use water.
Just make sure to add an extra half scoop of whey protein powder to a full scoop of whey
protein powder to make up for the lost calories. Almond/rice milk are extremely low in
calories, while water is obviously calorie free.
1 scoop of whey protein contains about the same number of calories as 10 ounces of skim
milk.

No Fail Meal Plan

Uploaded by

Copyright:

Available Formats

No Fail Meal Plan

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

No Fail Meal Plan

Uploaded by

Copyright:

Available Formats

THE NO-FAIL MEAL PLAN

www.BodyTransformationTruth.com - All Rights Reserved

Step 1: Determine your daily calorie needs.

Step 2: Read through the Meal Plan Guidelines.

Step 4 (Optional): View the Food Substitution List.

Go ahead and get started right away.

Option #1: Option #1:

Option #2: Option #2:

(140) 2 whole eggs (140) 2 whole eggs

Option #3: Option #3:

(70) 1 whole egg (159) 3oz. lean sirloin beef

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

Option #2: Option #2:

Option #3: Option #3:

(82) 1 cup blueberries (87) 2/3 can tuna

Meal #3 (Lunch) Meal #3 (Pre-Workout)

Option #1: Option #1:

(147) 2.75oz. lean sirloin beef Option #3:

Meal #4 (Snack) Meal #4 (Post-Workout)

Option #1: Option #1:

Option #3: (55) 1/2 scoop whey protein powder

Meal #5 (Dinner) Meal #5 (Dinner)

Option #1: Option #1:

(187) 4oz. chicken breast (187) 4oz. chicken breast

Meal #6 (Snack) Meal #6 (Snack)

Option #1: Option #1:

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

Option #3: Option #3:

Option #1: Option #1:

Option #3: Option #3:

(70) 1 whole egg (159) 3oz. lean sirloin beef

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

Meal #3 (Lunch) Meal #3 (Pre-Workout)

Option #1: Option #1:

(147) 2.75oz. lean sirloin beef Option #3:

Option #1: Option #1:

Option #2: (110) 1 scoop whey protein powder

(55) 1/2 scoop whey protein powder

Meal #5 (Dinner) Meal #5 (Dinner)

Option #1: Option #1:

(187) 4oz. chicken breast (187) 4oz. chicken breast

Option #3: Option #3:

Meal #6 (Snack) Meal #6 (Snack)

Option #1: Option #1:

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

Option #1: Option #1:

Option #3: Option #3:

(70) 1 whole egg (212) 4oz. lean sirloin beef

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

Option #2: (122) 3/4 cup low-fat cottage cheese

(55) 1/2 scoop whey protein powder

Meal #3 (Lunch) Meal #3 (Pre-Workout)

Option #1: Option #1:

Option #2: Option #2: