My New Meal Plan for the next 3 months.
Monday, March 9th, 2009Infiniteblaq’s Dietary Guidelines
03/09/2008
Model I:
Monday through Fridays (Workout Days)
Breakfast
? 1 large bowl old fashioned oatmeal (no sugar nor milk nor
artificial sweeteners)
? 5 egg whites (preparation of your choosing)
? 1 grapefruit
Mid Morning Snack
? 1 can water packed chunk light tuna fish (washed with hot
running water to reduce sodium and additive content) or the
equivalent amount of fish.*
? 2 tablespoons of organic, sodium free peanut butter or two
handfuls of unsalted fresh peanuts/cashews/macadamia nuts or
pistachios
Lunch
? 8 oz skinless chicken breast/turkey breast/fish filet (steamed,
broiled or baked) or sashimi
? 1 medium sized baked potato medium
? 1 serving vegetables (raw or steamed- portion size of your
choice)
Meal 4
? 8 oz fish steamed or sautéed in olive oil
? 1 salad with lemon (no dressing)
Meal 5
? 8 oz fish steamed or sautéed in olive oil or 1 can tuna
? 1 serving vegetables- portion size of your choice
? 1 tablespoon organic peanut butter
Model II: Monday-Friday
Breakfast
? 1 small bowl old-fashioned oatmeal or Cream of Wheat (no
sugar nor milk nor artificial sweeteners)
? 10 egg whites
? 1 grapefruit
? 3 desiccated liver tablets
Mid Morning Snack
? 1 can water packed chunk light tuna fish (washed with hot
running water to reduce sodium and additive content) or the
equivalent amount of fish
? 1 grapefruit
Lunch
? 12 oz fish filet (steamed, broiled or baked) or sashimi
? 1 large serving of vegetables of your choice
Mid Afternoon Snack
? 4 oz chicken breast
? 1 serving vegetables
Dinner
? 6 oz fish steamed or sautéed in olive oil
? 1 serving vegetables
? 1 cap full of apple cider vinegar diluted in 8 oz water
Snack
? 1 tablespoon of organic, sodium free peanut butter or 1 handful
of unsalted fresh peanuts/cashews/macadamia nuts or
pistachios
Meal 5
? 8 oz fish steamed or sautéed in olive oil or 1 can tuna
? 1 serving vegetables- portion size of your choice with
asparagus and brussel sprouts included.
Model III: Saturday & Sundays
Breakfast
? 1 small bowl old fashioned oatmeal or Cream of Wheat (no
sugar nor milk nor artificial sweeteners)
? 12 egg whites
? 1 grapefruit
Mid Morning Snack
? 1 can water packed chunk light tuna fish (washed with hot
running water to reduce sodium and additive content) or the
equivalent amount of fish
Lunch
? 4 oz extra-lean ground beef or bison (preferably organic)
? 1 large serving of vegetables of your choice
Dinner
? 6 oz fish steamed or sautéed in olive oil
? 1 serving vegetables
Snack
? 2 tablespoons of organic, sodium free peanut butter or two
handfuls of unsalted fresh peanuts/cashews/macadamia nuts or
pistachios
Meal 5
? 8 oz fish steamed or sautéed in olive oil or 1 can tuna
? 1 serving vegetables- portion size of your choice with
asparagus and brussel sprouts included
Meal 6
? 6 oz chicken breast or 1 can tuna
Model IV: SAT & SUN
Breakfast
? 1 large bowl old fashioned oatmeal or Cream of Wheat (no
sugar nor milk nor artificial sweeteners)
? 6 egg whites
? 1 grapefruit
Mid Morning Snack
? 1 can water packed chunk light tuna fish (washed with hot
running water to reduce sodium and additive content) or the
equivalent amount of fish
? 1 baked potato (plain- no butter)
Lunch
? 4 oz extra-lean ground beef or bison (preferably organic)
? 1 large serving of vegetables of your choice
Snack
? 1 tablespoons of organic, sodium free peanut butter or 1
handful of unsalted fresh peanuts/cashews/macadamia nuts or
pistachios
Dinner
? 6 oz fish steamed or sautéed in olive oil
? 1 serving vegetables
Meal 5
? 8 oz fish steamed or sautéed in olive oil or 1 can tuna
? 1 serving vegetables- portion size of your choice with
asparagus and brussel sprouts included
Notes:
? In addition you should consume no less than 1 gallon of
water daily.
? A multivitamin tablet is recommended daily and a calcium
supplement is also recommended in the morning and before
bed since I am restricting your dairy intake.
The following foods are to be avoided at all times:
Alcohol, fast foods, bacon, ham, cold cuts, sausages, all
smoked and processed meats, French fries, mayonnaise,
bread, bagels, pastries, sweets, sugars, cold cereals, donuts,
muffins, cookies, protein and energy bars, rice cakes, non
organic whole wheat bread, tuna in oil, processed canned
goods, low fat and non fat yogurt, dairy products, coffee
creamers, processed peanut butter, microwave popcorn,
white flour products, pizza, soda, diet soda, beets, crackers,
JUICE OF ANY KIND and any product containing partially
hydrogenated oils (trans fats) or Monosodium Glutamate
(MSG).
The following foods, due to their low caloric values may be
used as necessary:
Lemon, black coffee, herbal teas, salads (with no dressing),
grapefruits, Mrs. Dash, carrot sticks, onions, garlic, carrot,
lettuce, mushrooms, cucumbers, artichokes, peppers, kale,
spinach, asparagus, peas and beans, brussel sprouts,
cabbage, cauliflower, peppers.
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