Dave’s 2-Week Rotating Menu

Rev 1.0, 14-Sept-2008

Rules:

1. Always carry a water bottle with you

2. Do not eat within 3 hours of bed, or drink within 1 hour of bed
3. Do not go more then 3 hours without eating a meal
4. Eat until you’re full - not stuffed, but not still hungry (smaller portions)
5. You can have 1 cheat day a week

Eating Schedule:

7:00am: Meal 1
9:30am: Meal 2
12:00pm: Meal 3
1:00pm: Meal 4
3:00pm: Meal 5
5:00pm: Meal 6

Menu:

Day 1:
Meal 1: Oatmeal, Berries
Meal 2: Chinese Beef & Broccoli, Brown Rice
Meal 3: Chocolate Protein Shake
Meal 4: Salmon, Brown Rice, Asparagus
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 2:
Meal 1: Raisin Bran
Meal 2: Sliced Turkey Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled BBQ Chicken, Sweet Potato, String Beans
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 3:
Meal 1: Wheat Chex
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Baked Tilapia, Brown Rice, Cauliflower
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 4:
Meal 1: Shredded Wheat
Meal 2: Sliced Chicken Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Grilled Sweet & Sour Chicken with Broccoli, Whole Wheat Pasta
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 5:
Meal 1: Oatmeal, Berries
Meal 2: Steak Sub, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Lean Steak, String Beans, Red Potato
Meal 5: Grilled Chicken Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 6:
Meal 1: Grape Nuts
Meal 2: Sliced Turkey Sub, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Turkey Burger on Whole Wheat Pita, Broccoli
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 7:
Meal 1: Whole Wheat Pancakes with Honey
Meal 2: Sliced Chicken Sub, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Grilled Honey Mustard Chicken, Broccoli, Brown Rice
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 8:
Meal 1: Oatmeal, Berries
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Salmon, Brown Rice, Asparagus
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 9:
Meal 1: Whole Wheat Toast with Honey
Meal 2: Chinese Beef & Broccoli, Brown Rice
Meal 3: Strawberry Protein Shake
Meal 4: Grilled Seasoned Chicken, Sweet Potato, String Beans
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 10:
Meal 1: Cheerios
Meal 2: Sliced Turkey Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Baked Cod, Brown Rice, Cauliflower
Meal 5: Grilled Chicken Salad, Red Potato
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 11:
Meal 1: Shredded Wheat
Meal 2: Chicken Stuff Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled Lemon Pepper Chicken with Broccoli, Whole Wheat Pasta
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 12:
Meal 1: Oatmeal, Berries
Meal 2: Sliced Turkey Sub, Baked Chips
Meal 3: Strawberry Protein Shake
Meal 4: Lean Steak, String Beans, Red Potato
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes
Day 13:
Meal 1: Raisin Bran
Meal 2: Tuna Sandwich, Baked Chips
Meal 3: Chocolate Protein Shake
Meal 4: Turkey Burger on Whole Wheat Bun with Veggies
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Day 14:
Meal 1: Whole Wheat Waffles with Honey
Meal 2: Sliced Chicken Sandwich, Baked Chips
Meal 3: Vanilla Protein Shake
Meal 4: Grilled Seasoned Chicken, Broccoli, Brown Rice
Meal 5: Tuna Wrap
Meal 6: 2 Tbps Natural PB + 2 Rice Cakes

Shopping List:

Breakfast:
Oatmeal
Raisin Bran
Wheat Chex
Shredded Wheat
Grape Nuts
Cheerios

Fruit:
Berries (Strawberry, Blueberry, Blackberry, etc.)
Apples

Veggie:
Broccoli
Brown Rice
Asparagus
Salad
Red Potato
Tomatoes
Sweet Potato
String Beans
Cauliflower
Meat:
Chicken
Lean steak
Sliced Turkey
Sliced Chicken
Ground Turkey

Fish:
Tuna
Tilapia
Salmon
Cod

Condiments:
Honey
Soy sauce
Ketchup
Mustard
Lite Mayo
BBQ sauce
Sweet & Sour sauce
Lemon Pepper sauce
Honey Mustard sauce
Thousand Island dressing

Whole Wheat:
Bread
Wrap
Pasta
Sub
Kaiser roll (burger bun)
Pita bread
Pancake mix

Misc:
Protein shake (chocolate, vanilla)
Natural Peanut Butter
Rice Cakes
Baked Chips
Rice Milk
Season-All
Lemon Pepper powder
Kosher Salt
Black Pepper
Margarine
Cinnamon