BodyBuilding 101

It’s a good idea to plan ahead and pre-cook your meals. Keep vegetables cut up in the refrigerator so you don’t have to work too hard at meal time.

There’s really no need to measure carefully for the portions suggested. This isn’t an exact science! Eyeball your portions and consider the following chart:

Meal 1
Breakfast burrito (3 egg whites, 1 whole egg scrambled, 1 cup onion/green pepper mix, salsa)
1 cup cottage cheese
1 cup berries

Meal 2
Protein shake
1 cup raw veggies

Meal 3
Salmon burger on whole wheat bun (canned salmon, 1 egg white, onions cooked in a non-stick fry pan)
1 large potato cut into strips, brushed with olive oil, and baked in oven until crispy
1 garden salad drizzled with olive oil and red wine vinegar

Meal 4
Protein shake
1 cup yogurt

Meal 5
8 ounces chicken breast, cut into chunks, fried in olive oil and seasoned with oregano, garlic salt, and basil
1 cup cooked tomatoes
2 cups pasta
1 cup broccoli/cauliflower mix

Meal 6
Protein shake
1 cup melon
1 cup yogurt

Meal 1
3 packs instant oatmeal
1 banana
1 cup of yogurt
1 cup of cottage cheese

Meal 2
Protein shake
1 large baked potato

Meal 3
8 ounces chicken breast
2 cups pasta
1 apple
1 cup yogurt

Meal 4
1 can of tuna
1 – 2 cups broccoli

Meal 5
Protein shake
1 cup brown rice

Meal 6
8 ounces broiled fish
1 cup veggies
2 cups rice

Meal 1
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)  You can also add some chicken or lean beef if you want.

Meal 2
One cup yogurt or a protein shake

Meal 3
6 oz Chicken
Small raw vegetable salad
1 bagel

Meal 4
1 piece fruit
3-4 oz Chicken

Meal 5
6 oz fish
1 – Cup grilled veggies
1 – Cup brown rice