2200 CALORIE

MEAL PLAN
BASIC BREAKDOWN
BREAKFAST

500 CALORIES

LUNCH

750 CALORIES

DINNER

750 CALORIES

SNACKS
200 CALORIES
___________________________________
TOTAL

2200 CALORIES

PLEASE NOTE:

The breakdown of calories per meal is a recommendation only.

High Intensity or Extended Workouts:
o Require supplemental Carbohydrate & Protein calories from a Post-Workout Recovery Drink.
o Refer to the Why Add a Recovery Drink handout for more info.
For further questions contact: Julie H. Burns, MS, RD, CCN

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

BREAKFAST
Calories: 500

ITEM

CATEGORY (BRAND)

PREPARATION METHOD

CHOOSE ONE:
Organic/Omega-3 added

2 EACH

*EGGS

2/3 CUP

COTTAGE CHEESE, REGULAR

YOGURT, PLAIN

Add 1 teaspoon of Ghee, Coconut Oil,

Or Extra Virgin Olive Oil

Serve Cold

Organic
(Organic Valley)

6 oz.

Cooked any way

With 1 tablespoons of Nuts, dried or

roasted

Organic

Serve Cold

(Cultural Revolution)

1 Each

With 2 tablespoons of Nuts, dried or

roasted

SMOOTHIE

Protein Powder

-1 scoop Paleo Meal Protein Powder

-1 tablespoon Nut Butter

Serve Cold

(Designs For Health)

Blend ingredients on High thinning

with water or ice as needed, continue
until smooth

ADD A MEAT:

Meat or Seafood

OUNCES

-Red Meat, Poultry, Ham, Wild Fish

Poultry Sausage or Canadian Bacon

OUNCES

Organic

Roasted/Smoked/Etc

(Applegate Farms)

Grilled or Roasted

Organic
(Applegate Farms)

OUNCES

Pork/Beef Sausage

OUNCES

Naturally Smoked/Cured Seafood

(Wellshire Farms)

Grilled or Roasted

Wild Caught

As is

(Wellshire Farms)

Cooked

-Smoked Salmon or Mackerel, Lox, etc.

Bacon, Dry-Rub

SLICES

(NITRATE & NITRITE FREE)

ADD A FRUIT:

1 CUP
1 EACH
1 EACH

Fruit Salad, fresh

Grapefruit, pink, large, fresh 4
Orange, fresh, California, navel 3

1 CUP
1 EACH
1 EACH

Berries
Banana, fresh 9 long
Apple, fresh large 3

*Eggs are not recommended more than 3 times per week, sensitivities may ensue.
For further questions contact: Julie H. Burns, MS, RD, CCN

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

LUNCH
Calories: 750

ITEM
CHOOSE A MEAT:
8 OUNCES
POULTRY

CATEGORY (BRAND)

PREPARATION METHOD

Pasture Raised

Braised, Grilled or Roasted

-Chicken, Turkey Breast, etc.

8 OUNCES

PORK
-Tenderloin, Loin chop, etc.

(Organic)

Pasture Raised
On Natural Diet

Braised, Grilled or Roasted

(Organic)

6 OUNCES

BEEF

100% Grass-Fed

Braised, Grilled or Roasted

Wild Caught

Baked, Grilled or Roasted

-Filet, Flank, Strip, Ribeye, Skirt

Steak, Lean Ground, etc.

6 OUNCES

FISH
-Cod, Bass, Salmon, Tuna, etc.

ADD A STARCH OR LEGUME:

1/2 cup

Baked

Starchy Vegetables
Fresh Local
Organic

-Ex. Acorn & Butternut Squash,

Corn, Peas, Plantains, Potatoes,
Yams, etc.

1/3 cup

Legumes

Seasonal when possible

Bake or Roast with 1 tablespoon of Ghee,

Coconut Oil, Or Extra Virgin Olive Oil

Cook Anyway
Cook with 1 tablespoon of Ghee, Coconut Oil, Or
Extra Virgin Olive Oil

-Ex. Beans (cannelini, fava, kidney,

etc.), Lentils, Chickpeas, etc.

ADD A VEGETABLE OR SALAD:

2 cups

Non Starchy Vegetables

Cook Anyway
Fresh Local
Organic

-Ex. Asparagus, Broccoli, Carrots,

Green Beans, Leafy Greens,
Cauliflower, etc.

1 each

Salad

Seasonal when possible

-3 cups Greens, 1 each Roma

tomato, 2 slice Red Onions
For further questions contact: Julie H. Burns, MS, RD, CCN

Steam vegetables & drizzle with 2 tablespoon of

Ghee, Coconut Oil, Or Extra Virgin Olive Oil

Serve Cold
Mix vegetables & drizzle with 4 tbs. Balsamic
Vinaigrette (Spectrum) OR 3 tbs. Caesar Dressing
(Newmans Own) OR 2 tbs. Extra Virgin Olive Oil

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

DINNER
Calories: 750

ITEM
CHOOSE A MEAT:
8 OUNCES
POULTRY

CATEGORY (BRAND)

PREPARATION METHOD

Pasture Raised

Braised, Grilled or Roasted

-Chicken, Turkey Breast, etc.

8 OUNCES

PORK
-Tenderloin, Loin chop, etc.

(Organic)

Pasture Raised
On Natural Diet

Braised, Grilled or Roasted

(Organic)

6 OUNCES

BEEF

100% Grass-Fed

Braised, Grilled or Roasted

Wild Caught

Baked, Grilled or Roasted

-Filet, Flank, Strip, Ribeye, Skirt

Steak, Lean Ground, etc.

6 OUNCES

FISH
-Cod, Bass, Salmon, Tuna, etc.

ADD A STARCH OR LEGUME:

1/2 cup

Baked

Starchy Vegetables
Fresh Local
Organic

-Ex. Acorn & Butternut Squash,

Corn, Peas, Plantains, Potatoes,
Yams, etc.

1/3 cup

Legumes

Seasonal when possible

Bake or Roast with 1 tablespoon of Ghee,

Coconut Oil, Or Extra Virgin Olive Oil

Cook Anyway
Cook with 1 tablespoon of Ghee, Coconut Oil, Or
Extra Virgin Olive Oil

-Ex. Beans (cannelini, fava, kidney,

etc.), Lentils, Chickpeas, etc.

ADD A VEGETABLE OR SALAD:

2 cups

Non Starchy Vegetables

Cook Anyway
Fresh Local
Organic

-Ex. Asparagus, Broccoli, Carrots,

Green Beans, Leafy Greens,
Cauliflower, etc.

1 each

Salad

Seasonal when possible

-3 cups Greens, 1 each Roma

tomato, 2 slice Red Onions
For further questions contact: Julie H. Burns, MS, RD, CCN

Steam vegetables & drizzle with 2 tablespoon of

Ghee, Coconut Oil, Or Extra Virgin Olive Oil

Serve Cold
Mix vegetables & drizzle with 4 tbs. Balsamic
Vinaigrette (Spectrum) OR 3 tbs. Caesar Dressing
(Newmans Own) OR 2 tbs. Extra Virgin Olive Oil

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

SNACKS
200 Calories Per Day

EXAMPLE
2 tablespoon

Almond Butter, Organic

+
2 each Celery Stalk, 5 long

Eat snacks anytime of day

See SNACK LISTS for ideas

For further questions contact: Julie H. Burns, MS, RD, CCN

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com