Sample Meal Plan #2

Sample Meal Plan II:

Target Population:  Active female

Goal:  Maintain mass/lose fat on calorie-restricted VEGETARIAN diet

Meal 1:  7am

• Coffee + 2oz fat-free creamer

• 1 cup cooked oats

• ½ scoop protein powder

• ½ cup strawberries

Snack:  10am (Post-Workout)

• Pure Pro protein drink

• 1 med apple

Meal 2:  1pm

• ½ c black beans, cooked

• ½ c brown rice, cooked

• ½ serving 3 grain tempeh

Meal 3:  6pm

• 2 egg whites+2 whole omega-3 eggs

• 10 asparagus spears

• 2 slices Alvarado Street low-carb bread

• 1 oz fat-free cheese

• 1 c mixed field greens

• 1 tbsp flax oil

Snack: 9pm

• 1 serving Dannon Light n Fit Yogurt

• 1 c fat-free cottage cheese

• ½ c bluberries

Total             Calories:  1448

Protein:  136g

Carbs:  157g

Fat:  36g

Fiber:  32 g