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mshans

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Strength Training Day 

  • Comments: 0 | Rating: 0 ratings
  • Posted on Wednesday March 10, 2010 | 5:38 PM
  • Author: mshans

  • Meal 1 - Morning Start

    Lean Protein: 1/2 serving vanilla whey protein powder
    Complex Carb - Starch: 1/2 small banana
    Complex Carb - Fruit or Vegetable: 1/2 cup mixed frozen berries - unsweetened
    Drinks: 3/4 cup almond milk
    Other Items: 1/4 teaspoon honey

  • Meal 2 - Midmorning Booster

    Lean Protein: 1 serving vanilla whey protein powder
    Complex Carb - Starch: 1/2 cup oatmeal
    Complex Carb - Fruit or Vegetable: 1/4 cup frozen blueberries
    Supplement: 1 tablespoon flaxseed
    Drinks: 1 cup coffee, water

  • Meal 3 - Lunchtime Refuel

    Lean Protein: 1 can yellowfin tuna - no salt added (approx. 3.7 oz); 2 tablespoons fat free greek yogurt
    Complex Carb - Starch: 1 ezekiel pocket bread
    Complex Carb - Fruit or Vegetable: 3 tablespoons raw red onion; 1 small dill pickle
    Drinks: water
    Other Items: 1/2 tablespoon organic dijon mustard

  • Meal 4 - Mid-afternoon Munch

    Lean Protein: 1 tablespoon almond butter
    Complex Carb - Starch: 1 small ezekiel tortilla; 1/2 small banana
    Drinks: water

    Notes: 5 cups of water so far today before this snack.

  • Meal 5 - Dinner Delight

    Lean Protein: 4 oz. chicken breast
    Complex Carb - Starch: 1/2 cup brown rice
    Complex Carb - Fruit or Vegetable: 1 cup spinach; 6 crimini mushrooms; 1/4 cup frozen bell peppers; 3/4 cup frozen brocolli
    Healthy Fat: 1/4 teaspoon extra virgin olive oil
    Drinks: water; 1 glass red wine
    Other Items: 1 teaspoon low-sodium tamari; 2 teaspoons brown rice vinegar; 2 teaspoons garlic chili chalula sauce

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