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Friday, May 10, 2019

Sample Meal Plans

The following meal plans are based on calorie levels and food group recommendations published by
the USDA.Note that the meal plans listed below are written for
men who are at a healthy weight and participate in physical activity for 30 - 60 minutes. If you are physically
active for less than 30 minutes per day, a lower calorie meal plan may be needed to maintain your
current weight. If you participate in more than 60 minutes of physical activity per day, you may need
to follow a higher calorie meal plan to maintain your current weight. 






Maximum Fat Burning / Lean Sparing Diets
 
Sample Maximum Fat Burning/Lean Sparing Diet-Male

Meal #1



  • 5 oz. lean beef or Turkey
  • 6 egg whites, 2 yolks (if you prefer not to bother with the eggs you may substitute 1 scoop MRP and 1 whole egg blended in 6 to 8 oz water)
  • 1/2 grapefruit
Meal #2
  • 2 scoops MRP, 12 to 18 oz. water (optional you may add 3 to 4 strawberries. I like the frozen ones that you get in a bag) 
Meal #3


  • 8 ounces chicken (weighed prior to cooking)
  • 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 TBS Newman�s Vinegar and Oil dressing.
  • Or 6 oz. can tuna or 5 oz. Chicken, 3 egg whites, 1 whole egg 1 tomato 
Meal #4
  • 2 to 3 scoops MRP, 12 to 18 oz. water

Meal #5
  • 8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 TBS butter 

Sample Maximum Fat Burning / Lean Sparing Diet - Female 

Meal #1
  • 4 oz. turkey breast 3 egg whites, 1 yolk (if you prefer not to bother with the eggs you may substitute 1 scoop MRP blended in 6 8 oz water)
  • 1/2 grapefruit (grapefruit is best but you may substitute 4 strawberries)

Meal #2
  • 1 to 2 scoops MRP, 6 to 12 oz. water (optional: add 3 to 4 strawberries, I like the frozen ones that you get in a bag)

Meal #3 

  • 5 ounces chicken (weighed prior to cooking)
  • 2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 1 Tbs. Newman�s Vinegar and Oil dressing
  • Or 6 oz. can tuna, 2 egg whites, and 1 tomato (you may substitute � cup vegetables for tomato) 
Meal #4
  • 1 to 2 scoops MRP, 6 to 12 oz. water 
Meal #5
  • 5 oz. lean meat (chicken breast, turkey breast) or 6 oz. Cod Fish
  • 1 cup vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini) 

Monday and Thursday: Eat in place of your 5th meal at the end of the day: 1/2 cup oatmeal or 2/3 cup cooked rice, 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp. butter 


Lean Gain/Fat Burning Diets

Moderate carbohydrate and fat diets. A ratio of 50% protein, 20% carbohydrate and 30% fat works very well.
Goal: Controlled fat loss while increasing lean body mass.

Sample Lean Gain / Fat Burning Diet - Male

Meal #1 



  • I whole egg + 5 egg whites
  • 5 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking
  • I TBS Flax Oil 
(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 3 TBS heavy whipping cream, 18 oz water and 1/3 cup quick oats
Meal #2
  • 2 Scoops MRP, 4 to 6 TBS whipping cream (2 oz.), and 12 to 18 oz. water

Meal #3

  • 8 oz. chicken (before cooking)
  • 6 oz. sweet potato or 1/2 cup cooked brown rice
  • 1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
  • Or 6 oz chicken or beef, 1 cup cottage cheese, � cup pineapple (fresh or packed in its own juice)

Meal #4

  • 2 Scoops MRP, 2 to 3 TBS whipping cream, and 12 to 18 oz. water

Meal #5
  • 8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 1 TBS Flax Oil

Meal #6
  • 2 whole eggs + 4 egg whites, 4 oz. 93% lean beef, 1 cup vegetables
  • Or: 8 oz. chicken breast, 1 apple
  • Or: any of the MRP recipes for Anabolic Lean Mass Gain

Sample Lean Gain / Fat Burning Diet - Female
 
Meal #1

  • 1 whole egg + 3 egg whites
  • 3 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking

(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)
2 scoops MRP, 1 TBS heavy whipping cream, 12 oz. water and 1/4 cup quick oats
Meal #2
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or 1 cup cottage cheese, 1/3 cup pineapple (fresh or packed in its own juice)

Meal #3

  • 5 oz. chicken (before cooking)
  • 4 oz. sweet potato or 1/2 cup cooked brown rice
  • 1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing or 6 oz chicken or turkey breast
  • 1 apple or peach

Meal #4
  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or any of the MRP recipes for anabolic lean mass

Meal #5
  • 6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 2 tsp. Flax Oil 
Lean Gain / Off Season �Growth� Diets

Moderate to high carbohydrate 40% to 50% and lower fat diets.
Goal: Maximize lean gains while minimizing fat gain.

Sample Lean Gain / Off Season Diet - Male

Meal # 1  



  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • 3 rice cakes

Meal # 2
  • 2 scoops MRP, 16 oz. water

Meal # 3
  • 6 ounces lean meat
  • 10 oz potato
  • 1 cup vegetables

Meal # 4
 

  • 2 scoops MRP, 16 oz. water

Meal # 5
  • 6 oz. lean meat
  • 1 cup cooked rice
  • 1 cup vegetables

Meal #6
  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • Or 2 scoops MRP, 16 oz. water

Sample Lean Gain / Off Season Diet - Female
 
Meal #1 

  • 6 egg whites
  • 2 serving cream of rice or grits

Meal #2
  • 1 to 1� scoops MRP, 12 oz. water

Meal #3
  • 4 oz. lean meat
  • 3/4 cup rice or beans
  • 1 cup vegetables

Meal #4


  • 1 to 1� scoop MRP, 12 oz. water

Meal #5
  • 4 oz. lean meat
  • 3/4 cup rice or beans

Meal #6
  • 6 egg whites
  • 1 cup vegetables
  • Or 1 scoop MRP in 8 oz. water

Bulk Up...High Calorie Weight Gainer

Goal: Increase lean muscle tissue and overall weight for the hard gainer.

Sample Weight Gain Diet - Male  



Meal #1
  • 2 whole eggs + 4 egg whites
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
  • 1 TBS Flax Oil

Meal #2
  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana)

Meal #3
  • 8 oz. chicken (before cooking) or other meat
  • 8 oz. sweet potato or 1 cup rice
  • 2 cups vegetables

Meal #4

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 to 6 frozen strawberries or 1/2 banana)

Meal #5
  • 10 oz. sirloin steak (lean) or other meat
  • 8 oz. sweet potato or small baked potato
  • 2 cups vegetables

Meal #6

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana) or 2 whole eggs + 4 egg whites

Or:
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
 
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