7-Day Meal Plan C
If you haven't done so, please use the Lean Protein Estimator to determine how much protein your body needs. This meal plan is designed for someone who requires 125-149 grams of protein.
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125-149 grams of protein1800 calories |
| Breakfast | Snack | Lunch | Snack | Dinner |
| D a y 1 |
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup blueberries, 1 cup soy milk or nonfat milk; 1⁄2 whole grain English muffin | 1 packet ShapeWorks® Roasted Soy Nuts | 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 peach, 1 cup soy milk or nonfat milk | 1 ShapeWorks® Protein Bar, 1 orange, 1 cup raw vegetables | 2 soy burger patties w/ condiments on multi-grain roll or bun; Green salad with tomato and carrots and lowfat dressing; fruit for dessert |
| D a y 2 |
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup raspberries, 1 cup soy milk or nonfat milk; 1 slice whole grain toast | 1 ShapeWorks® Protein Bar | Stew 6 oz chicken breast, vegetable broth, sliced carrots, celery, summer squash, onions, green beans and 1 cup whole grain pasta; green salad, reduced calorie dressing; 1 cup fruit for dessert | 1 packet ShapeWorks® Creamy Chicken Soup heated with 1 cup mixed vegetables; 1 cup fresh berries | 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup strawberries, 1 cup soy milk or nonfat milk |
| D a y 3 |
7 egg-white omelet, 1⁄2 cup broccoli, 1⁄2 cup chopped tomato, 1 cup spinach, 1⁄2 cup salsa; 2 slices whole grain toast | 1 packet ShapeWorks® Creamy Chicken Soup heated with 3 ounces cooked chicken breast and 1⁄2 cup cooked brown rice | 2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, 1 cup soy milk or nonfat milk | 1 ShapeWorks® Protein Bar, 1 apple, 1 cup cucumber salad with seasoned vinegar | 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup frozen apple slices, dash cinnamon and nutmeg, 1 cup soy milk or nonfat milk |
| D a y 4 |
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup mango cubes, 1 cup soy milk or nonfat milk; 1⁄2 English muffin | 1⁄2 cup cottage cheese, 1⁄2 cup pineapple | 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 kiwi and 1⁄2 cup strawberries, 1 cup soy milk or nonfat milk | Carrot sticks, celery sticks, broccoli florets; 3 ounces sliced turkey breast on one slice whole grain bread | 6 oz chicken breast with BBQ sauce, tossed salad with lowfat dressing, 2 cups steamed spinach with vinegar, 1 ear corn, 1 cup melon balls |
| D a y 5 |
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 3 diced apricots, dash almond extract, 1 cup soy milk or nonfat milk; 1 slice whole grain toast | 1 packet ShapeWorks® Roasted Soy Nuts | 2 heaping tablespoons Cookies ‘n Cream Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, dash cinnamon, 1 cup soy milk or nonfat milk | 1 packet ShapeWorks® Creamy Chicken Soup; chopped vegetable salad (tomato, carrot, cucumber, peppers) with lowfat dressing; 1 small banana | 6 ounces grilled sirloin steak, green salad with lowfat dressing, 2 cups sautéed mushrooms, onions and green beans, 1 cup brown rice; 1 cup fruit for dessert |
| D a y 6 |
2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 banana, 1 teaspoon instant coffee, 1 cup soy milk or nonfat milk | 1 packet ShapeWorks® Creamy Chicken Soup heated with 1 cup mixed chopped vegetables | 8 ounces crab meat, 1⁄2 avocado, dark salad greens, grated reduced fat cheese, sliced mango, 1 cup cooked white beans tossed with reduced calorie dressing | 1 ShapeWorks® Protein Bar, 1⁄2 fresh papaya with lime juice | 2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1⁄2 cup mandarin orange segments, dash coconut extract, 1 cup soy milk or nonfat milk; 1 slice whole grain toast |
| D a y 7 |
2 heaping tablespoons French Vanilla Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup blackberries, dash orange extract 1 cup soy milk or nonfat milk; 1 slice whole grain toas | 1 ShapeWorks® Protein Bar, 1 fresh peach | 2 heaping tablespoons Dutch Chocolate Formula 1, 2 tablespoons Personalized Protein Powder, 1 cup strawberries, 1 cup soymilk or nonfat milk | 1 packet ShapeWorks®Roasted Soy Nuts; 1 cup tomato juice | 8 ounces grilled fish topped with grilled peppers, onion and eggplant, tossed salad with lowfat dressing, whole grain dinner roll, 1 baked apple |