This is an example of my 6 meals I used when doing Insanity and helped me receive really good results. You can make substitutions to these meals as you wish (like Fish instead of Chicken). This way you can mix up your days and give yourself some variety.

I listed a couple of options for breakfast and dinner. You always want to decrease your carbs from morning to night. You need more carbs during the day to fuel your workouts and normal everyday tasks.

It’s very important to eat your 6 meals per day, so your body is always running and burning calories. If your metabolism is running…that means you’re burning calories. So…eat your meals!

Here’s a sample day to use as guide or template.

Breakfast – 7:00 AM

Protein Shake (Whey Protein (1 Scoop) 140 Calories
1/2 Medium 6″ Banana  – 40 Calories
2 Large Strawberries – 15 Calories

Total for Shake = 195 Calories

or

Greek Yogurt with 3/4 cup blueberries – 170 Cal

Plus….

Egg Sandwich

3/4 cup Egg Beaters – 75 Calories
2 Slices Turkey Bacon – 50 Calories
1/2 Cup Brocoli – 15 Calories
1/4 Cup Onions – 15 Calories
2 Slices Tomato – 10 Calories
1 Wheat Sandwich Thins Bread- 100 Calories

Egg Sandwich Total =  275 Calories

Total = 445 to 470 Calories

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Morning Snack – 9:30 to 10:00 AM

Shakeology – Chocoloate Peanut Butter

1 Scoop Shakeology – 140 Calories
1 Medium 6 ” Banana – 80 Calories
1 Tbs PB2 Peanut Butter – 22 Calories

Total = 242 Calories
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Lunch – 12:00 to 1:00 PM

4 oz of Chicken or Tuna – 120 Calories

4 Cups Romaine Salad Mix – 32 Calories
1/4 Cup Shredded Carrots – 18 Calories
1/2 Cup Brocoli – 15 Calories
1/2 Cup Cottage Cheese – 125 Calories

Total = 310 Calories

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Afternoon Snack – 2:00 to 3:00 PM

10 Almonds – 70 Calories
1 Medium Apple – 82 Calories
1 Pure protein Choc Bar – 180 Cal

Total = 332 Calories

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Dinner – 5:00 to 6:00 PM

Option #1
6 oz’s Chicken – 187 Calories
2 Cups Steamed Broc – 60 Calories
3/4 Cup Brown Rice – 125 Calories
or 1/2 Cup Cottage Cheese – 125 Calories

Total = 372 Calories

Option #2
6 oz’s Chicken or Fish – 187 Calories
4 Cups Romaine Lettuce – 32 Calories
1 Cup Brocoli – 30 Calories
1/2 Cup Shredded Carrots – 18 Calories
1/2 Cup Cottage Cheese – 125 Calories

Total = 392 Calories

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Night Time Snack – 7:00 to 9:00 PM

  • Option #1 – Protein Shake with 2 Large Strawberries – 150 Calories
  • Option #2 – 1/2 Cup Cottage Cheese with 2 Large Strawberries – 140 Calories
  • Option #3 – 3/4 Cup Greek Yogurt with 1/4 cup Blueberries – 160 Calories

Note: Try to finish you last meal 1 to 2 hours before bed.

Total For The Day = 1841 to 1906 Calories

If you need more calories for your calorie intake…than just add a larger portion of an item listed above. I’m currently trying to build muscle mass and have recently started eating between 3,000 and 3,500 calories per day.

All I do is add more portions. One example would be at dinner I eat 10 to 12 ozs of chicken vs 4 ozs.

Always remember that 80% of your success is Nutrition and 20% is the workouts.

You can Do IT!

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