Beginner Meal Plan

0 Comments | Last Update: February 19, 2015

This meal plan is constructed for people who want to stay healthy and have more energy. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

Target: 2,500 calories, 218 g carbs, 218 g protein, 83 g fat

How the options below work?

You select the main option as below “Greek Yogurt with Raspberries”, then you have alternate choices below to add to the meal. Choose as you see fit.

Meal 1:

Granola & Scrambled Eggs



Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
  • Vanilla Almond Crunch Bear Naked Granola Vanilla Almond Crunch Bear Naked Granola

    1/3 cup


Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest

Meal 2

Double Chocolate Cherry Smoothie



Alternate Options: 2 tbsp chopped walnuts


Alternate Options: 1 cup blackberries


Alternate Options: 1 tbsp chia seeds


Meal 3

Bibb Lettuce Burger



Alternate Options: 6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger


Alternate Options: 1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese


Alternate Options: 2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled edamame beans

Meal 4

Post-Workout Nutrition

Meal 5

Shrimp With Spinach Salad & Brown Rice


Alternate Options: 7 oz scallops, 7 oz crabmeat, 6 oz red snapper, or 5 oz turkey breast


Alternate Options: 7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula


Alternate Options: 1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese

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