The First Health Blog Service

A Month Long Menu For Weight Loss

April 25th, 2006

This month’s plan will help you perform the impossible –bulking up while losing unwanted, muscle-obscuring fat. The 2,500-calorie-a-day, high-protein diet is designed to provide the majority of your carbs and calories between 9 and 5, when you’re most likely to burn them for energy instead of storing them as flab. To keep your meals interesting, we’ve also added great recipes to the mix. Being on a program doesn’t have to be boring. (Don’t worry: Recipes that make more than one serving of a given meal can be stored or frozen for later in the week.) Based on your existing diet and fitness level, expect to lose one to three pounds of pure fat each week you follow our plan.

MF meal plan

MONDAY                              TUESDAY

BREAKFAST                           BREAKFAST
Vegetable omelet                    Oat-bran waffles (Make
(3 whole eggs, 1/2 cup              a half-serving of waffle mix,
shredded fat-free cheese,           following the package
1/2 cup diced vegetables            directions, and add 2 scoops
of your choice)                     of pure whey protein. Cook
2 slices 12-grain bread             in a waffle iron or flat in
1 fresh orange                      a skillet, like a pancake.)
647 calories, 30 g protein,         580 calories, 48 g protein,
80 g carbs, 23 g fat                65 g carbs, 14 g fat

MIDMORNING SNACK                    MIDMORNING SNACK
Protein shake *                     Protein shake
1 large piece of fruit              1 large piece of fruit
468 calories, 32 g protein,         468 calories, 32 g protein,
42 g carbs, 18 g fat                42 g carbs, 18 g fat

LUNCH                               LUNCH
Turkey and cheese sandwich          Tuna and cheese sandwich
(2 slices 12-grain bread, 4 oz      (2 slices 12-grain bread,
turkey breast, 1 thin 2-oz slice    4 oz tuna–drained, 1 thin
low-fat provolone cheese,           2-oz slice cheddar cheese,
nonfat mayo, lettuce, tomato)       nonfat mayo, lettuce, tomato)
1 large grapefruit                  1 large pear
628 calories, 44 g protein,         612 calories, 49 g protein,
77 g carbs, 16 g fat                57 g carbs, 22 g fat

AFTERNOON SNACK                     AFTERNOON SNACK
Protein shake                       Protein shake
348 calories, 32 g protein,         348 calories, 32 g protein,
12 g carbs, 18 g fat                12 g carbs, 18 g fat

DINNER                              DINNER
2 servings chicken and onion        1 beef and tomato burger
casserole (see recipe below)        (see recipe below)
363 calories, 25 g protein,         450 calories, 26 g protein,
32 g carbs, 15 g fat                40 g carbs, 20 g fat

WEDNESDAY                           THURSDAY

BREAKFAST                           BREAKFAST
Buckwheat pancakes                  Vegetable omelet
(Make a half serving of a mix       (3 whole eggs, 1/2 cup
like those from Arrowhead           shredded fat-free cheese,
Mills and stir 2 scoops of          1/2 cup diced vegetables
whey protein into the batter.)      of your choice)
1 cup skim milk                     2 slices 12-grain bread
1 cup fresh blueberries             1 fresh orange
535 calories, 41 g protein,         647 calories, 30 g protein,
59 g carbs, 15 g fat                80 g carbs, 23 g fat

MIDMORNING SNACK                    MIDMORNING SNACK
Protein shake                       Protein shake
1 large piece of fruit              1 large piece of fruit
468 calories, 32 g protein,         468 calories, 32 g protein,
42 g carbs, 18 g fat                42 g carbs, 18 g fat

LUNCH                               LUNCH
Ham and cheese sandwich             Turkey and cheese sandwich
(2 slices 12-grain bread, 4 oz      (2 slices 12-grain bread, 4 oz
sliced ham, 1 thin 2-oz slice       turkey breast, 1 thin 2-oz slice
reduced-fat Swiss cheese,           low-fat provolone cheese,
lettuce, tomato, and mustard)       nonfat mayo, lettuce, tomato)
1 large apple                       1 large grapefruit
610 calories, 44 g protein,         628 calories, 44 g protein,
77 g carbs, 14 g fat                77 g carbs, 16 g fat

AFTERNOON SNACK                     AFTERNOON SNACK
Protein shake                       Protein shake
348 calories, 32 g protein,         348 calories, 32 g protein,
12 g carbs, 18 g fat                12 g carbs, 18 g fat

DINNER (A)                          DINNER
1 grilled pork chop                 2 servings chicken and onion
1 cup broccoli and rice stir-fry    casserole (see recipe, p. 116)
450 calories, 38 g protein,         363 calories, 25 g protein,
43 g carbs, 14 g fat                32 g carbs, 15 g fat

FRIDAY                              SATURDAY

BREAKFAST                           BREAKFAST
Oat-bran waffles (Make              1 cup hot oatmeal with 1
a half-serving of waffle mix,       scoop whey protein mixed in
following the package               (If you have time, try the
directions, and add 2 scoops        recipe for Banana Bread
of pure whey protein. Cook          Oatmeal available on our
in a waffle iron or flat in         Web site, mensfitness.com.)
a skillet, like a pancake.)         420 calories, 34 g protein,
580 calories, 48 g protein,         60 g carbs, 6 g fat
65 g carbs, 14 g fat

MIDMORNING SNACK                    MIDMORNING SNACK
Protein shake                       Protein shake
1 large piece of fruit              1 large piece of fruit
468 calories, 32 g protein,         468 calories, 32 g protein,
42 g carbs, 18 g fat                42 g carbs, 18 g fat

LUNCH                               LUNCH
Tuna and cheese sandwich            Grilled salmon and mango
(2 slices 12-grain bread,           salad (see recipe below)
4 oz tuna–drained, 1 thin          317 calories, 37 g protein,
2-oz slice cheddar cheese,          8 g carbs,
nonfat mayo, lettuce, tomato)       15 g fat
1 large pear
612 calories, 49 g protein,
57 g carbs, 22 g fat

AFTERNOON SNACK                     AFTERNOON SNACK
Protein shake                       Protein shake
348 calories, 32 g protein,         348 calories, 32 g protein,
12 g carbs, 18 g fat                12 g carbs, 18 g fat

DINNER                              DINNER (A)
1 beef and tomato burger            2 chicken burritos
(see recipe, p. 116)                334 calories, 31 g protein,
450 calories, 26 g protein,         40 g carbs, 5 g fat
40 g carbs, 20 g fat

SUNDAY

BREAKFAST
Buckwheat pancakes
(Make a half serving of a mix
like those from Arrowhead
Mills and stir 2 scoops of
whey protein into the batter.)
1 cup skim milk
1 cup fresh blueberries
535 calories, 41 g protein,
59 g carbs, 15 g fat

MIDMORNING SNACK
Protein shake
1 large piece of fruit
468 calories, 32 g protein,
42 g carbs, 18 g fat

LUNCH
Ham and cheese sandwich
(2 slices 12-grain bread, 4 oz
sliced ham, 1 thin 2-oz slice
reduced-fat Swiss cheese,
lettuce, tomato, and mustard)
1 large apple
610 calories, 44 g protein,
77 g carbs, 14 g fat

AFTERNOON SNACK

Protein shake
348 calories, 32 g protein,
12 g carbs, 18 g fat

DINNER (A)
1 grilled pork chop
1 cup broccoli and rice stir-fry
450 calories, 38 g protein,
43 g carbs, 14 g fat

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COPYRIGHT 2004 Gale Group

Entry Filed under: Weight Loss Articles