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SELECTTECHMENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: 455-490calories
A.
1 New York style bagel (250)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
B.
1 serving of Champion
Metabolol
II (260)
1 cup of 1% milk (200)
C. 2 cups of Honey Nut Cheerios
(230)
3/4 cup of 1% milk (150)
1 cup of orange juice (110)
AFTERNOON SNACK: 280-315calories
A.
1/2 serving of Champion
Met Max (115)
1 cup of 1% milk (200)
B.
1 Champion
SnacBar (180)
1 serving of medium-sized
fruit (100)
C.
1 cup of 1% low- fat cottage
cheese
(180)
1 serving
of medium-sized
fruit (100)
D.
6 oz. of Yoplait 99% fat free yogurt (180)
1 serving of medium-sized
fruit (100)
D,
2 eggs, any style (160)
2 slices of whole-grain
bread (150)
1 cup of orange juice (110)
1 TSP of butter or margarine
(35)
MORNING SNACK:280-315calories
A.
1/2 serving of Champion
Met Max (115)
1 cup of 1% milk (200)
B.
1 Champion
SnacBar (180)
1 serving of medium-sized
fruit (100)
C.
1 cup of 1% low-fat cottage cheese (180)
1 serving of medium-sized
fruit (100)
D. 6 oz. of Yoplait 99% fat free yogurt (180)
1 serving of mediuin-sized
fruit (100)
LUNCH:
A.
B,
425-460calories
2 slices of whole-grain
bread (150)
3 oz. of turkey, ham, chicken or tuna lish (150)
1 TBSP of light mayonnaise
(50)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized
fruit (100)
3 oz. of boneless,
skinless chicken breast (150)
1 cup of cooked rice (preferably brown) (200)
1 cup of broccoli (80)
DINNER:425-460calories
A. 3 oz. of chicken, turkey or fish (150)
1 medium-sized
baked potato or 1 cup of
cooked rice (preferably
brown) (200)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
B,
Frozen Microwave
dinners of no more than
350 calories. You may choose from Healthy
Choice, Lean Cuisine or Michelina's
Authentico,
for example.
1 slice of whole-grain
bread (75)
C.
1 serving of Champion
Metabolol
II (260)
1 cup of 1% milk (200)
D,
2 oz. spaghetti, American
Beauty thin,
uncooked
(210)
3 oz. ground
turkey, Louis Rich (140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables
sautOed with ground
turkey (80)
EVENINGSNACK(optional):180-315calories
A.
1/2 serving of Champion
Met Max (115)
1 cup of 1% milk (200)
B.
1 Champion
SnacBar (180)
C,
D.
1 serving of Champion
Metabolol
II (260)
1 cup of 1% milk (200)
Frozen Microwave
meal of no more than
350 calories. You may choose from Healthy
Choice, Lean Cuisine or Michelina's
Authentico,
for example.
1 slice of whole-grain
bread (75)
CREATINE
SUPPLEMENT:
On weight-training
days, please take
one serving before your workout and one serving after your workout.
CREATINE CALOI_IES...280 on workout days.
BEVERAGES: Please follow the hydration program for your water intake.
You may also have soft drinks, tea or coffee as long as it's calorie and cat"
feine fl'ee. This would be in addition to your water.
TOTAL CALORIES
WILL DEPEND
ON WHETHER
YOU CHOOSE
OPTION
A, B, C OR D DURING
THE DAY
X\brkout days: LOW 2145
HIGH
2320
Off days:
LOW 186,5
HIGH
2040
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