In an average day, you'll be taking in 2,226 calories, divided into the following macronutrient percentages: 21% protein, 58% carbohydrate, 21% fat. To customize the calories for your body, multiply your bodyweight by 15.9.
Monday
Breakfast
1 cinnamon-raisin bagel with
1 tsp. butter and
1 Tbsp. jam or jelly
1/2 cup cranberry juice
1 cup nonfat milk
Water
Snack #1
6 2 1/2-inch-square graham crackers
Celery sticks with 2 tsp. peanut butter
8 oz. 50-calorie sports drink
Water
Lunch
Spinach salad with:
1 hard-boiled egg
2 oz. shredded cheese
2 Tbsp. reduced-fat dressing
1 roll
8 oz. 50-calorie sports drink
Water
Snack #2
1 piece fresh fruit
1/2 cup low-fat cottage cheese with
cucumber and tomato
6 gingersnaps
8 oz. 50-calorie sports drink
Water
Postworkout Meal*
Kleiner's Muscle-Building Formula #1:
8 oz. nonfat milk
1 packet Carnation Instant Breakfast
1 banana
1 Tbsp. peanut butter
Blend until smooth.
Dinner
3 oz. stir-fry shrimp with mixed vegetables (use cooking-oil spray)
1/2 cup steamed rice
1 slice angel-food cake with 1 1/4 cups whole strawberries
Water
Tuesday
Breakfast
1 cup shredded-wheat cereal with
3/4 cup blueberries and
1 cup nonfat milk
1 small powdered-sugar cake doughnut
Water
Snack #1
4 rice cakes with
2 tsp. peanut butter
Carrot sticks
8 oz. 50-calorie sports drink
Water
Lunch
Spaghetti with meatballs and Parmesan cheese
Small Italian salad with
Shredded mozzarella cheese and
2 Tbsp. reduced-fat dressing
8 oz. 50-calorie sports drink
Water
Snack #2
1 piece fresh fruit
4 oz. vegetable juice
2 rice cakes
2 oz. sliced deli turkey
8 oz. 50-calorie sports drink
Water
