Good sample diet plans for your bodyweight

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Starting Calorie Intake

Your starting caloric intake will be based off of your weight. Each of your five meals will contain the following amount of protein and fat:
WeightProtein Per MealFat Per Meal<140 lbs28g10g140-160 lbs35g15g160-180 lbs42g15g180-200 lbs42g20g200-220 lbs49g20g220+ lbs56g25g
To this we add in your fruits, vegetables, and post-workout carbs. Remember, women get 30 grams of carbs in meal #1 or post-workout and men get 60 grams. If you are working out on a given day, then have your carbs post-workout; if you are not working out then have your carbs with meal #1.

Steps To Creating Your Meals:

• • Choose your protein source.
  • Choose your fat source.
  • Choose your carb source (First Meal or Post-Workout only).
  • Add your fruit and/or vegetables.
  
  

<140 Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 4 oz of lean meat (fish, chicken, beef, turkey)
    • 2 whole eggs and 1/2 of egg whites
    • 1 cup of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 16 (20 grams) Almonds
    • 4 tsp (20 grams) of peanut butter
    • 2 oz of avocado
    • 2 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 2 whole eggs
    • 1/2 cup of egg whites
    • 1/2 grapefruit
    • 1 cup of green peppers and mushrooms
    
    Meal 2:
    
    
    • 3 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 4 oz of lean turkey
    • 16 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 4 oz of chicken breast
    • 2 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 3 scoops of your favorite MRP

140-160 Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 5 oz of lean meat (fish, chicken, beef, turkey)
    • 3 whole eggs and 1/2 cup of egg whites
    • 1 1/4 cup of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 24 (30 grams) Almonds
    • 6 tsp (30 grams) of peanut butter
    • 3 oz of avocado
    • 3 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 3 whole eggs
    • 1/2 cup of egg whites
    • 1/2 grapefruit
    • 1 cup green pepper and mushrooms
    
    Meal 2:
    
    
    • 3 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 5 oz of lean turkey
    • 24 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 5 oz of chicken breast
    • 3 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 3 scoops of your favorite MRP

160-180 Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 6 oz of lean meat (fish, chicken, beef, turkey)
    • 3 whole eggs and 3/4 cup of egg whites
    • 1 1/2 cup of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 24 (30 grams) Almonds
    • 6 tsp (30 grams) of peanut butter
    • 3 oz of avocado
    • 3 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 3 whole eggs
    • 3/4 cup of egg whites
    • 1/2 grapefruit
    • 1 cup green pepper and mushrooms
    
    Meal 2:
    
    
    • 4 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 6 oz of lean turkey
    • 24 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 6 oz of chicken breast
    • 3 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 4 scoops of your favorite MRP

180-200 Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 6 oz of lean meat (fish, chicken, beef, turkey)
    • 4 whole eggs and 1/2 cup of egg whites
    • 1 1/2 cup of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 32 (40 grams) Almonds
    • 8 tsp (40 grams) of peanut butter
    • 4 oz of avocado
    • 4 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 4 whole eggs
    • 1/2 cup of egg whites
    • 1/2 grapefruit
    • 1 cup green pepper and mushrooms
    
    Meal 2:
    
    
    • 4 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 6 oz of lean turkey
    • 32 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 6 oz of chicken breast
    • 4 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 4 scoops of your favorite MRP

200-220 Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 7 oz of lean meat (fish, chicken, beef, turkey)
    • 4 whole eggs and 3/4 cup of egg whites
    • 1 3/4 cup of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 32 (40 grams) Almonds
    • 8 tsp (40 grams) of peanut butter
    • 4 oz of avocado
    • 4 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 4 whole eggs
    • 3/4 cup of egg whites
    • 1/2 grapefruit
    • 1 cup green pepper and mushrooms
    
    Meal 2:
    
    
    • 5 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 7 oz of lean turkey
    • 32 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 7 oz of chicken breast
    • 4 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 5 scoops of your favorite MRP

220+ Lbs Calorie Plan:

• Example Food Sources:
  
  
  • Protein:
    
    
    • 8 oz of lean meat (fish, chicken, beef, turkey)
    • 5 whole eggs and 3/4 cup of egg whites
    • 2 cups of fat free cottage cheese (max 1 meal per day)
    
    Fats:
    
    
    • 40 (50 grams) Almonds
    • 10 tsp (50 grams) of peanut butter
    • 5 oz of avocado
    • 5 tbs of olive, flax, enova, macadamia nut oil
    
    Carbs:
    
    
    • 1/2 cup (women) or 1 cup (men) of oatmeal
    • 4 oz (women) or 8 oz (men) of sweet potato
    • 2 slices (women) or 4 slices (men) of ezekiel bread
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    • Whole wheat pasta
    
    Fruits & Vegetables:
    
    
    • 2 servings plus unlimited green vegetables
    
    
  
  Example Daily Workout Day Diet:
  
  
  • Meal 1:
    
    
    • 5 whole eggs
    • 3/4 cup of egg whites
    • 1/2 grapefruit
    • 1 cup green pepper and mushrooms
    
    Meal 2:
    
    
    • 5 scoops of your favorite MRP
    
    Meal 3:
    
    
    • 8 oz of lean turkey
    • 40 almonds
    • 1/2 grapefruit
    • 1 1/2 cup of green beans
    
    Meal 4: Post-Workout
    
    
    • 8 oz of chicken breast
    • 5 oz of avocado
    • 2/3 cup (women) or 1 1/3 cup (men) of brown rice
    
    Meal 5:
    
    
    • 5 scoops of your favorite MRP

Making Your Diet Work For You

Setting up a meal plan that will work for your schedule is a must for a successful diet. With our diet this is simple with the use of a MRP. If you only have time for breakfast, lunch during a break at work, and a late dinner then you can still get all five of your meals in by using our MRP powder. For example, you could set your meals up as follows.

• Meal 1: 7:00 AM - Solid Food
• Meal 2: 10:00 AM - MRP
• Meal 3: 1:00 PM - Solid Food
• Meal 4: 4:00 PM - MRP
• Gym: 6:30 PM - 8:00 PM
• Meal 5: 8:30 PM - Solid Food

Following this schedule would allow you to get all five of your meals in with a meal about every three hours, leading to balanced insulin levels and optimizing fat loss and lean muscle gains. Your diet has to work with your schedule otherwise you won't be able to stick to it.