REGULAR (M,

W, F, Su)

cals

fat (g)

carbs (g) protein (g) Notes & Subs

MEAL 1
1/2 cup oatmeal
1/2 cup egg whites
1/2 banana
TOTAL

150
63
53
266

3
0
0
3

27
1
13
41

MEAL 2
1 small-med apple
10 unsalted almonds
TOTAL

55
60
115

0
5
5

14
2
16

165

20
35

0
5

3
3

100

23

144
487

13
25

7
23

MEAL 3
6 oz chicken breast
2 cups chopped
romaine lettuce
1 roma tomato
1/2 cup unsalted
shelled edamame
2 TBS balsamic
vinegar
1/2 avocado (optional)
TOTAL

5
13
1
19

Prepare oatmeal w/ water.

You can scramble & eat
the eggs separately or mix
in.

0 Fruit sub: 1/2 cup of any

2 fruit of your choice
2

MEAL 5
6 oz chicken breast
1 medium stalk
broccoli
1 small sweet potato
10 unsalted almonds
TOTAL
MEAL 6
1/2 cup lowfat cottage
cheese
1 TBS sugarfree
strawberry jam
(optional)
1 TBS unsalted
sunflower seeds
TOTAL

GRAND TOTAL
RATIO by cals

130
130

2
2

2
2

165

63
54
60
342

1
0
5
8

13
12
2
27

fat (g)

carbs (g) protein (g) Notes & Subs

150
63
53
266

3
0
0
3

27
1
13
41

MEAL 2
1 small-med apple
10 unsalted almonds
TOTAL

55
60
115

0
5
5

14
2
16

155

11

20
35

0
5

3
3

100

23

144
477

13
34

7
24

2
24

2
67

If you don't have powder,

eat 1/2 cup of cottage
cheese or plain nonfat
27 greek yogurt after your
27 workout.

MEAL 4 or POST WORKOUT MEAL

1 serving Trader
Joes vanilla soy
protein powder +
water
120
1.5
TOTAL
120
1.5

56 Steam all. If you don't

want the sweet potato, eat
4 another steamed veggie.
The almonds are for your
1 mini munchies after
2 dinner.
63

MEAL 5
1/3 firm tofu package
1 medium stalk
broccoli
1 small sweet potato
10 unsalted almonds
TOTAL

102

10

55
167

5
7

2
8

2
18

MEAL 6
1/2 cup lowfat
cottage cheese
1 TBS sugarfree
strawberry jam
(optional)
1 TBS unsalted
sunflower seeds
TOTAL

1507

50
29.86%

117
31.06%

196
52.02%

GRAND TOTAL
RATIO by cals

Mix all together. Cottage

16 cheese makes a great last
meal bc it contains casein,
a slow digesting protein
0 that keeps your muscles
fed throughout the night.

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.

cals

MEAL 1
1/2 cup oatmeal
1/2 cup egg whites
1/2 banana
TOTAL

MEAL 3
2 hard boiled eggs
2 cups chopped
romaine lettuce
1 roma tomato
1/2 cup unsalted
shelled edamame
2 TBS balsamic
vinegar
1/2 avocado
(optional)
TOTAL

56 Meat sub: lean turkey,

white fish, or 1 small can
1 of canned tuna. Lettuce
sub: any leafy green. Bean
0 sub: garbanzo, black/pinto
beans. Make sure chicken
8 is baked, boiled, grilled, or
steamed.
0

MEAL 4 or POST WORKOUT MEAL

1 serving Muscle Milk
vanilla whey protein
powder + water
TOTAL

VEGETARIAN
(M, W, F, Su)

1
1

5
13
1
19

Prepare oatmeal w/ water.

You can scramble & eat
the eggs separately or mix
in.

To make vegan...
Prepare oatmeal w/
almond milk and add
1 scoop of soy or
hemp protein powder.

0 Fruit sub: 1/2 cup of any

2 fruit of your choice
2

13 Egg sub: tofu, tempeh,

TVP. Lettuce sub: any
1 leafy green. Bean sub:
garbanzo, black/pinto
0 beans.

Egg sub: tofu,

tempeh, TVP, more
beans.

Hemp ok too. If you don't

have powder, eat 1/2 cup
of cottage cheese or plain
25 nonfat greek yogurt after
25 your workout.

13 Tofu sub: 1 serving

tempeh or 2 eggs. Potato
4 sub: another steamed
veggie. The almonds are
1 for your mini munchies
2 after dinner.
20

132

63
54
60
309

1
0
5
13

13
12
2
30

102

10

55
167

5
7

2
8

2
18

1454

63.5
39.31%

120
33.01%

108
29.71%

Mix all together. Cottage

16 cheese makes a great last
meal bc it contains casein,
a slow digesting protein
0 that keeps your muscles
fed throughout the night.

THE RULES:
1. You must drink 3-4L of water throughout the day, everyday.
2. You must eat every 2-3 hours.

Sub cottage cheese

for soy yogurt. Or for
a completely diff
meal, you can have
1/2 cup of berries and
10 almonds.

REGULAR (M,
W, F, Su)

VEGETARIAN
(M, W, F, Su)

5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once a
week. Add it to your totals.
NOTES:

5. If you find it is too much or too little food, just play with the
portion sizes. But do not go under 1200 cals, as we will be
working out 5-6x a week.
6. Unsweetened tea and black coffee ok.
7. No alcohol. But if you REALLY can't stand it, red wine once
a week. Add it to your totals.
NOTES:

*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g protein =
4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*This meal plan is based off of the Eat Clean Diet by Tosca
Reno, Fitness Competitor "Cutting" diet plans, and my own
experience as a fitness professional.
*If you're wondering how I calculated "Ratio by cals": 1g
protein = 4 cals, 1g carbs = 4 cals, 1g fat = 9 cals.

*I am not a certified dietician, so please consult your physician

before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.

*I am not a certified dietician, so please consult your physician

before going on this plan - especially if you are allergic to any
foods. Use your senses, you know your body better than I do
obviously.

cals
fat (g) carbs (g) protein (g) Notes & Subs
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above foods.
Do not snack mindlessly on other things. It all counts.

cals
fat (g) carbs (g) protein (g) Notes & Subs
3. Blogilates-approved condiments: lite soy sauce, sriracha,
tabasco, mustard, lemon, Mrs. Dash.
4. If you want to see results quickly, eat ONLY the above
foods. Do not snack mindlessly on other things. It all counts.

To make vegan...