Muscle Building Foods Continued

[Masher59]

[h=2]WEDNESDAY[/h][FONT=ProximaNovaExCnBold !important]BREAKFAST 1

[h=4]WHEY PROTEIN[FONT=ProximaNovaExCn !important] 1 SCOOP[/FONT][/h]

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[h=4]SMALL APPLE[FONT=ProximaNovaExCn !important] 1[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]BREAKFAST 2

[h=4]FRITTATA[/h]

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[h=4]COOKED OATMEAL [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LATE-MORNING SNACK

[h=4]REDUCED-FAT GREEK YOGURT [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]SLICED STRAWBERRIES [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LUNCH

[h=4]STIR-FRY[/h]

[/FONT]
[FONT=ProximaNovaExCnBold !important]MID-DAY SNACK

[h=4]LOW FAT COTTAGE CHEESE [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]CANNED MANDARIN ORANGES [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DINNER

[h=4]TOP SIRLOIN STEAK [FONT=ProximaNovaExCn !important]6OZ[/FONT][/h]

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[h=4]ASPARAGUS SPEARS [FONT=ProximaNovaExCn !important]20[/FONT][/h]

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[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NIGHT-TIME SNACK

[h=4]REDUCED-FAT GREEK YOGURT [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[h=4]HONEY [FONT=ProximaNovaExCn !important]1 TSP[/FONT][/h]

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[h=4]ROASTED FLAXSEEDS [FONT=ProximaNovaExCn !important]2 TBSP (MIX HONEY AND FLAXSEEDS IN YOGURT)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NUTRITION FACTS
[FONT=ProximaNovaExCn !important]Totals for the day
[FONT=ProximaNovaExCn !important][/FONT][/FONT]

[FONT=ProximaNovaExCn !important]Amount per serving[/FONT]​

[FONT=ProximaNovaExCnBold !important]Calories 1,900[/FONT]
[FONT=ProximaNovaExCnBold !important]Total Fat[FONT=ProximaNovaExCn !important]55 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Total Carbs[FONT=ProximaNovaExCn !important]160 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Protein[FONT=ProximaNovaExCn !important]180 g[/FONT][/FONT]
[/FONT]

[h=2]THURSDAY[/h][FONT=ProximaNovaExCnBold !important]BREAKFAST 1

[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]CANTALOUPE [FONT=ProximaNovaExCn !important]1/2 MEDIUM[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]BREAKFAST 2

[h=4]LOW-FAT MILK [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]KASHI GO LEAN CEREAL [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1/2 SCOOP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LATE-MORNING SNACK

[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]LARGE WHOLE EGGS [FONT=ProximaNovaExCn !important]2 (HARD-BOILED AND SLICED)[/FONT][/h]

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[h=4]DRY OATMEAL [FONT=ProximaNovaExCn !important]1/4 CUP[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP (MAKE SALAD BY ADDING ALL INGREDIENTS TOGETHER)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LUNCH

[h=4]SEASONED TUNA FILLETS [FONT=ProximaNovaExCn !important]5 OZ PACKET[/FONT][/h]

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[h=4]COOKED QUINOA [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]MIXED FROZEN VEGGIES [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]MID-DAY SNACK

[h=4]10" WHOLE-WHEAT PITA [FONT=ProximaNovaExCn !important]1/2[/FONT][/h]

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[h=4]REDUCE-FAT CHEDDAR CHEESE SHREDDED [FONT=ProximaNovaExCn !important]1/4 CUP (MAKE CHEESE QUESADILLA: ADD CHEESE TO ONE SIDE OF TORTILLA, COOK ON MEDIUM HEAT IN PAN UNTIL CHEESE IS MELTED)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DINNER

[h=4]SALMON [FONT=ProximaNovaExCn !important]6OZ[/FONT][/h]

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[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NIGHT-TIME SNACK

[h=4]COTTAGE CHEESE [FONT=ProximaNovaExCn !important]3/4 CUP[/FONT][/h]

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[h=4]SALSA [FONT=ProximaNovaExCn !important]2 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NUTRITION FACTS
[FONT=ProximaNovaExCn !important]Totals for the day
[FONT=ProximaNovaExCn !important][/FONT][/FONT]

[FONT=ProximaNovaExCn !important]Amount per serving[/FONT]​

[FONT=ProximaNovaExCnBold !important]Calories 1,850[/FONT]
[FONT=ProximaNovaExCnBold !important]Total Fat[FONT=ProximaNovaExCn !important]75 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Total Carbs[FONT=ProximaNovaExCn !important]130 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Protein[FONT=ProximaNovaExCn !important]165 g[/FONT][/FONT]
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[h=2]FRIDAY[/h][FONT=ProximaNovaExCnBold !important]BREAKFAST 1

[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]APPLE [FONT=ProximaNovaExCn !important]1[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]BREAKFAST 2

[h=4]LOW FAT COTTAGE CHEESE [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]CANNED MANDARIN ORANGES [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]MEDIUM CELERY STALKS [FONT=ProximaNovaExCn !important]2[/FONT][/h]

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[h=4]PEANUT BUTTER [FONT=ProximaNovaExCn !important]1 TBSP (FILL CELERY GROOVES WITH PEANUT BUTTER)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LATE-MORNING SNACK

[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]WHEAT GERM [FONT=ProximaNovaExCn !important]1/2 CUP (MIX WHEAT GERM IN WHEY SHAKE)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LUNCH

[h=4]TURKEY BREAST DELI MEAT [FONT=ProximaNovaExCn !important]4OZ[/FONT][/h]

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[h=4]REDUCED-FAT AMERICAN CHEESE [FONT=ProximaNovaExCn !important]1 SLICE[/FONT][/h]

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[h=4]LIGHT MAYONNAISE [FONT=ProximaNovaExCn !important]1 TBSP[/FONT][/h]

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[h=4]10" WHOLE-WHEAT PITA [FONT=ProximaNovaExCn !important]1[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]MID-DAY SNACK

[h=4]FAT-FREE CHEESE [FONT=ProximaNovaExCn !important]2 OZ[/FONT][/h]

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[h=4]WHOLE-WHEAT CRACKERS [FONT=ProximaNovaExCn !important]5[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DINNER

[h=4]TILAPIA [FONT=ProximaNovaExCn !important]6 OZ[/FONT][/h]

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[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NIGHT-TIME SNACK

[h=4]CASEIN PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]WALNUT HALVES [FONT=ProximaNovaExCn !important]7[/FONT][/h]

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[/FONT]

[FONT=ProximaNovaExCnBold !important]NUTRITION FACTS
[FONT=ProximaNovaExCn !important]Totals for the day
[FONT=ProximaNovaExCn !important][/FONT][/FONT]

[FONT=ProximaNovaExCn !important]Amount per serving[/FONT]​

[FONT=ProximaNovaExCnBold !important]Calories 1,915[/FONT]
[FONT=ProximaNovaExCnBold !important]Total Fat[FONT=ProximaNovaExCn !important]65 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Total Carbs[FONT=ProximaNovaExCn !important]145 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Protein[FONT=ProximaNovaExCn !important]195 g[/FONT][/FONT]
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[h=2]SATURDAY[/h][FONT=ProximaNovaExCnBold !important]BREAKFAST 1

[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]ORANGE [FONT=ProximaNovaExCn !important]1 LARGE[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]BREAKFAST 2

[h=4]LARGE EGGS [FONT=ProximaNovaExCn !important]2[/FONT][/h]

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[h=4]LARGE EGG WHITES [FONT=ProximaNovaExCn !important]2[/FONT][/h]

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[h=4]REDUCED-FAT CHEDDAR CHEESE (SHREDDED) [FONT=ProximaNovaExCn !important]1/4 CUP (MAKE CHEESE OMELET)[/FONT][/h]

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[h=4]WHOLE-WHEAT ENGLISH MUFFIN [FONT=ProximaNovaExCn !important]1[/FONT][/h]

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[h=4]PEANUT BUTTER [FONT=ProximaNovaExCn !important]1 TBSP (SPREAD PEANUT BUTTER ON TOASTED MUFFIN)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LATE-MORNING SNACK

[h=4]BOILED SOYBEANS [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]CHICKEN NOODLE SOUP [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LUNCH

[h=4]ALBACORE TUNA (IN WATER) [FONT=ProximaNovaExCn !important]3OZ[/FONT][/h]

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[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]BEETS [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[h=4]FAT-FREE FETA CHEESE [FONT=ProximaNovaExCn !important]1 OZ[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP[/FONT][/h]

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[h=4]LARGE WHOLE-WHEAT PITA BREAD (SLICED INTO WEDGES) [FONT=ProximaNovaExCn !important]1/2 (ADD INGREDIENTS TO SALAD AND EAT WITH PITA BREAD)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]MID-DAY SNACK

[h=4]REDUCED-FAT GREEK YOGURT [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[h=4]HONEY [FONT=ProximaNovaExCn !important]1 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DINNER

[h=4]SPAGHETTI AND MEATBALLS[/h]

[/FONT]
[FONT=ProximaNovaExCnBold !important]NIGHT-TIME SNACK

[h=4]LOW FAT COTTAGE CHEESE [FONT=ProximaNovaExCn !important]3/4 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NUTRITION FACTS
[FONT=ProximaNovaExCn !important]Totals for the day
[FONT=ProximaNovaExCn !important][/FONT][/FONT]

[FONT=ProximaNovaExCn !important]Amount per serving[/FONT]​

[FONT=ProximaNovaExCnBold !important]Calories 2,000[/FONT]
[FONT=ProximaNovaExCnBold !important]Total Fat[FONT=ProximaNovaExCn !important]70 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Total Carbs[FONT=ProximaNovaExCn !important]170 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Protein[FONT=ProximaNovaExCn !important]180 g[/FONT][/FONT]
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[h=2]SUNDAY (HIGH CARB "CHEAT" DAY)[/h][FONT=ProximaNovaExCnBold !important]BREAKFAST 1

[h=4]WHEY PROTEIN [FONT=ProximaNovaExCn !important]1 SCOOP[/FONT][/h]

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[h=4]CANTALOUPE [FONT=ProximaNovaExCn !important]1/2 MEDIUM[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]BREAKFAST 2

[h=4]BREAKFAST SANDWICH[/h]

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[FONT=ProximaNovaExCnBold !important]LATE-MORNING SNACK

[h=4]REDUCED-FAT GREEK YOGURT [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]BLUEBERRIES [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]LUNCH

[h=4]TURKEY DELI MEAT [FONT=ProximaNovaExCn !important]4 OZ[/FONT][/h]

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[h=4]EZEKIAL BREAD [FONT=ProximaNovaExCn !important]2 SLICES[/FONT][/h]

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[h=4]MIXED GREENS (INCLUDE SPINACH) [FONT=ProximaNovaExCn !important]2 CUPS[/FONT][/h]

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[h=4]OLIVE OIL AND BALSAMIC VINEGAR [FONT=ProximaNovaExCn !important]1 TBSP / 1 TBSP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]MID-DAY SNACK

[h=4]10" WHOLE-WHEAT PITA BREAD [FONT=ProximaNovaExCn !important]1/2[/FONT][/h]

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[h=4]FAT-FREE CHEDDAR CHEESE [FONT=ProximaNovaExCn !important]1/4 CUP (MAKE CHEESE QUESADILLA)[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DINNER: CHEAT MEAL

[h=4]PEPPERONI PIZZA [FONT=ProximaNovaExCn !important]3 SLICES[/FONT][/h]

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[h=4]BEER [FONT=ProximaNovaExCn !important]12 OZ[/FONT][/h]

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[h=4]ICE CREAM [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]NIGHT-TIME SNACK

[h=4]COTTAGE CHEESE [FONT=ProximaNovaExCn !important]3/4 CUP[/FONT][/h]

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[h=4]SALSA [FONT=ProximaNovaExCn !important]2 TBSP[/FONT][/h]

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[/FONT]

[FONT=ProximaNovaExCnBold !important]NUTRITION FACTS
[FONT=ProximaNovaExCn !important]Totals for the day
[FONT=ProximaNovaExCn !important][/FONT][/FONT]

[FONT=ProximaNovaExCn !important]Amount per serving[/FONT]​

[FONT=ProximaNovaExCnBold !important]Calories 2,500[/FONT]
[FONT=ProximaNovaExCnBold !important]Total Fat[FONT=ProximaNovaExCn !important]75 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Total Carbs[FONT=ProximaNovaExCn !important]255 g[/FONT][/FONT]
[FONT=ProximaNovaExCnBold !important]Protein[FONT=ProximaNovaExCn !important]160 g[/FONT][/FONT]
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[h=2]THE RECIPES[/h]
[h=3]

[COLOR=#FFFFFF !important]1[/COLOR]​

FRITTATA[/h][FONT=ProximaNovaExCnBold !important]INGREDIENTS

[h=4]WHOLE EGGS [FONT=ProximaNovaExCn !important]2 LARGE[/FONT][/h]

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[h=4]EGG WHITE [FONT=ProximaNovaExCn !important]1 LARGE[/FONT][/h]

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[h=4]LOW-FAT COTTAGE CHEESE [FONT=ProximaNovaExCn !important]1/4 CUP[/FONT][/h]

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[h=4]BROCCOLI [FONT=ProximaNovaExCn !important]1/2 CUP CHOPPED[/FONT][/h]

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[h=4]ONION, CHOPPED [FONT=ProximaNovaExCn !important]1/2 MEDIUM[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DIRECTIONS

• In frying pan on medium heat, cook onions for about five minutes with fat-free cooking spray; add broccoli and cook for about five minutes.
• In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to flow underneath.
• Turn heat to low, cover the pan and cook until top is set.
• Invert onto a plate.

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[h=3]

[COLOR=#FFFFFF !important]2[/COLOR]​

STIR-FRY[/h][FONT=ProximaNovaExCnBold !important]INGREDIENTS

[h=4]SHRIMP [FONT=ProximaNovaExCn !important]4OZ[/FONT][/h]

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[h=4]WHOLE EGG [FONT=ProximaNovaExCn !important]1 LARGE[/FONT][/h]

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[h=4]MEDIUM-GRAIN BROWN RICE [FONT=ProximaNovaExCn !important]1/2 CUP COOKED[/FONT][/h]

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[h=4]VEGGIES [FONT=ProximaNovaExCn !important]1 CUP MIXED FROZEN[/FONT][/h]

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[FONT=ProximaNovaExCnBold !important]DIRECTIONS

• In a pan over medium heat cook shrimp in nonfat cooking spray, add boiled rice and vegetables, add scrambled egg and soy sauce if desired.
• Cook for about 5-10 minutes, stirring frequently.

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[h=3]

[COLOR=#FFFFFF !important]3[/COLOR]​

SPAGHETTI AND MEATBALLS[/h][FONT=ProximaNovaExCnBold !important]INGREDIENTS

[h=4]LEAN GROUND TURKEY [FONT=ProximaNovaExCn !important]4 OZ[/FONT][/h]

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[h=4]SPAGHETTI SQUASH [FONT=ProximaNovaExCn !important]1 CUP COOKED[/FONT][/h]

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[h=4]FAT-FREE RICOTTA [FONT=ProximaNovaExCn !important]1/4 CUP[/FONT][/h]

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[h=4]MARINARA SAUCE [FONT=ProximaNovaExCn !important]1/2 CUP[/FONT][/h]

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[h=4]RAW SPINACH [FONT=ProximaNovaExCn !important]1 CUP[/FONT][/h]

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[/FONT]
[FONT=ProximaNovaExCnBold !important]DIRECTIONS

• Mix desired spices with ground turkey and roll into balls; add desired spices to sauce and cook meatballs in sauce until done.
• Cook spaghetti squash in a shallow baking pan with ½ inch of water in pan at 350 degrees in oven until tender. Scrape out spaghetti squash with fork to make spaghetti strings.
• Top spaghetti squash with meatballs and sauce, and spinach and top with ricotta.

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[h=3]

[COLOR=#FFFFFF !important]4[/COLOR]​

BREAKFAST SANDWICH[/h][FONT=ProximaNovaExCnBold !important]INGREDIENTS

[h=4]WHOLE EGG [FONT=ProximaNovaExCn !important]1 LARGE[/FONT][/h]

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[h=4]AMERICAN CHEESE [FONT=ProximaNovaExCn !important]1 SLICE REDUCE-FAT[/FONT][/h]

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[h=4]DELI HAM [FONT=ProximaNovaExCn !important]2 SLICES LOW-FAT[/FONT][/h]

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[h=4]ENGLISH MUFFIN [FONT=ProximaNovaExCn !important]1 WHOLE-WHEAT[/FONT][/h]

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[/FONT]
[FONT=ProximaNovaExCnBold !important]DIRECTIONS

• Make breakfast sandwich: toast muffin; fry ham in pan and place on one half of muffin.
• Fry egg in pan using nonstick cooking spray and place on ham; top egg with cheese and cover with other muffin half to make breakfast sandwich.

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