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