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BLOG NUTRITION, FOOD

April 29, 2015
3 Day Meal Plan for a Male in Stage 2

The following is a 3 Day Meal Plan for a Male during Stage 2 of the 20/20 LifeStyles Diet.

Goal of 1500 calories/day

Needing a reset? Get back on track with your hunger, cravings and energy levels by doing 3 days of stage 2. Here is a sample meal plan you can follow, or use as a guide:

MONDAY

Breakfast

Snack

  • 20/20 Lemon Almond Poppy seed protein muffin  

Lunch

  • 5 oz. Columbus brand reduced sodium turkey breast, with
  • Salad:
    • 1 ½ cup spinach 
    • 5 cherry tomatoes
    • ½ cup chopped bell pepper
    • 2 tbsp. Bolthouse Farms brand classic balsamic vinaigrette dressing
  • 1 cup berries

Snack

Dinner

  • 5 oz. (cooked) salmon, baked, with
  • 1 ½ cup steamed broccoli and
  • 1 cup mixed berries


Day Totals: 1471 calories, 149g protein, 33g fat, 141g carbohydrate, 34g fiber, 1751mg sodium, 171mg cholesterol, 5.7g saturated fat



TUESDAY

Breakfast

  • Protein pancakes:
    • Mix 20/20 Protein shake, with 
    • ¼ cup liquid egg whites and ¼ cup water, cooked and topped with 
    • 1 tbsp. peanut butter and 
    • ½ cup mixed berries

Snack

Lunch

  • Turkey lettuce wraps:
    • 5 oz. Columbus brand reduced sodium turkey breast, with
    • ½ cup chopped bell pepper and
    • 5 cherry tomatoes, wrapped in 
    • ½ head butter lettuce
    • With 1 tbsp. fat-free mayo distributed throughout 
  • Served with 1 cup mixed berries 

Snack

Dinner

  • 5 oz. (cooked) salmon (leftover), with
  • 1 medium zucchini, sliced lengthwise and grilled, and 
  • 1 cup mixed berries


Day Totals: 1531 calories, 145g protein, 46g fat, 136g carbohydrate, 36g fiber, 1645mg sodium, 181mg cholesterol, 8.8g saturated fat


WEDNESDAY

Breakfast

  • Protein pancakes:
    • Mix 20/20 Protein shake, with 
    • ¼ cup liquid egg whites and ¼ cup water, cooked and topped with 
    • 1 tbsp. peanut butter and 
    • 1 cup mixed berries

Snack

Lunch

  • Spaghetti:
    • 5 oz. (cooked) 99% lean ground turkey, mixed in
    • ½ cup Muir Glen brand cabernet marinara pasta sauce and
    • 5 jumbo black olives 
  • With salad:
    • 1 ½ cup spinach, topped with 
    • 5 cherry tomatoes and a squeeze of lemon for flavor 
    • 1 cup blackberries on the side

Snack

  • 1 cup shelled edamame (optional: squeeze lemon on top)

Dinner

  • 5 oz. grilled chicken breast, with
  • 1 tbsp. Stubb’s brand Original BBQ sauce and 
  • 1 cup carrots, plus
  • 5 cherry tomatoes and  
  • 1 cup blackberries


Day Totals: 1484 calories, 146g protein, 37g fat, 150g carbohydrate, 46g fiber, 1714mg sodium, 178mg cholesterol, 5.5g saturated fat

SHOPPING LIST (note all are approximate amounts)
 
     3 packets 20/20 Protein powder and 1 vanilla 20/20 RTD shake
     1 pint liquid egg whites
     2 20/20 protein bars
     Berries (mixed, plus strawberries and blackberries)
     1 jar natural peanut butter
     Salmon (~12 oz. raw)
     1 lb. 99% lean ground turkey
     Chicken breast (~7 oz. raw)
     10 oz. Columbus brand reduced sodium turkey breast
     1 jar Muir Glen marinara sauce
     1 jar Stubb’s brand Original BBQ sauce
     1 jar Bolthouse Farms brand original balsamic dressing 
     1 jar light mayonnaise
     1 head butter lettuce
     3 bell peppers
     1 lb. carrots
     1 pint cherry tomatoes
     1 container (large) spinach
     1 pint edamame, shelled
     1 jar jumbo black olives
     1 lemon 

Written by Erika Brown

 
 

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