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Mike Burton week 3 here is the menu plan
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This week Mike will be spending lots of time on his own. His will continue with two workouts a day. Monday, Wednesday, Thursday and Saturday will be strength workouts and at least 60 minutes of cardio. Other days will require one 60 minute and one 90 minute workout on the treadmill. His food plan will include the following meals staying under the 1800 calorie total each day.
BREAKFAST CHOICES
Yogurt & Berries repeat meal
Fage Greek yogurt - 1 cup
1/2 pint raspberries
1 cup strawberries
3.5 walnuts
Elations drink
Total 380 calories 22 protein 12 fiber
3 Egg Asparagus Dish - repeat 3x
1 orange or 1 apple
Elations
Total: 410 Calories 22 protein 8 fiber
SNACKS FOR WORK - one combo a day and an additional yogurt in the afternoon without the fruit.
Activa and apple - 230 calories - 5 protein 5 fiber
Chobani and grapes - 230 calories - 14 protein 2 fiber
LUNCH
Steak Salad 5 oz - repeat meal
2 cups lettuce
1/6 tomato
2 tablespoon
Total: 350 Calories 48 protein 4 fiber
Chicken Salad
6 oz Grilled chicken breast
2 cups lettuce
1/6 tomato
2 tablespoon
Total: 330 Calories 48 protein 4 fiber
Steak Wrap
grilled lean steak 5 oz
1/4 cup red pepper
1 cup romaine lettuce
1/4 cup kidney beans
Total 445 Calories 53 protein 12 fiber
Shrimp Mixed Bean Salad
11 shrimps
2 cups lettuce
1/2 cup yellow pepper
1/2 cup kidney
1/2 cup cannelli
2 tablespoon cilantro dressing
Total 540 Calories 64 protein 18 fiber
Dinner
Steak Dinner - repeat meal
1/2 Steak 8 oz
1/2 baked potato
mixed romaine salad
total: 630 calories 68 protein 8 fiber
Shrimp Dinner
12 boiled shrimps
mixed romaine salad
Full baked potato
corn side dish
Total: 565 Calories 53 protein 12 fiber
Chicken Dinner - repeat meal
8 oz chicken breast
1 cup broccoli cooked
salad with peppers & dressing
Total 510 Calories 72 protein 10 fiber
All the food above was prepared and pre-portioned in under 2 hours. Everyone can do this menu plan easily.
