Great Meal Plans For You

[Weam]

Here's some meal plans from different web-sites, I hope everybody like them

300-450grams/150-200grams of Protein Meal Plans
-----------------------------------------------------------------

Meal 1 (9 a.m.)
1 cup cooked oatmeal
6 egg whites with 1 whole egg, scrambled
1/2 cup orange juice
2 cups 1% milk

Meal 2 (noon)
1 baked potato
6 oz. canned light tuna
Garden salad, low-fat dressing

Meal 3 (3 p.m.)
2 chicken breast, grilled
2 slices mixed-grain bread
1 banana

Meal 4 (6 p.m.)
2 cups cooked white rice
4 oz. swordfish, broiled
1/2 cup mixed vegetables, steamed

Meal 5 (9 p.m.)
2 cups cooked white rice
8 oz. turkey breast, grilled
1 cup broccoli, steamed

Meal 6*
Protein shake

Calories: 3,192
Protein: 261 grams (33% of calories)
Carbohydrates: 440 grams (56% of calories)
Fat: 38.3 grams (11% of calories)

_____________________________________________

Meal 1(9 p.m.)
2 large eggs scrambled with five large egg whites
1 1/2 English muffins, toasted

Meal 2 (noon)
4 oz turkey breast
7 1/2 oz potato
1/2 cup broccoli

Meal 3 (3 p.m.)
5 oz round steak
1 1/2 cups pasta
10 oz orange juice

Meal 4 (6 p.m.)
4 tbsp whey protein powder
1 cup oats
1 large banana
4 rice cakes

Meal 5 (9 p.m.)
6 oz fish
3/4 cup rice
1 slice whole-grain bread

Meal 6*
8oz Chicken breat grilled
1/4 cup of rice

Daily totals: 345 g carbs, 150 g protein

_____________________________________________

Meal 1: 7 am, Breakfast

Oatmeal omelet made with a cup of oatmeal, fruit and egg whites (see text for recipe)
Multivitamin

Meal 2: 10 am, Midmorning
Chicken-breast sandwich

Meal 3: 12 pm, Lunch
8 oz grilled whitefish
2 slices of whole-grain bread

Meal 4: 2 pm, Midafternoon
Protein drink
5 pm, Training

Meal 5: 6:30 pm, Postworkout
2 bananas

Meal 6: 7 pm, Dinner
10 oz steak
1 cup frozen vegetables

Meal 7: 10 pm, Late-Night
Low-carb protein drink

_____________________________________________

Meal 1: 7 am, Breakfast
3 slices of whole-grain toast or Cream of Rice
Scrambled eggs with turkey breast and vegetables
Multivitamin

Meal 2: 10 am, Midmorning
Low-carb protein drink

Meal 3: 12 pm, Lunch
Canned salmon or 8 oz lean ground beef
1/2 cup brown rice

Meal 4: 2 pm, Midafternoon
Can of tuna
5 pm, Training

Meal 5: 6:30 pm, Postworkout
Meal-replacement drink

Meal 6: 7 pm, Dinner
10 oz chicken breast
1 cup frozen vegetables

Meal 7: 10 pm, Late-Night
8 oz whitefish
1/2 bag frozen vegetables

_____________________________________________

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

Postworkout meal*
Kleiner's Muscle-Building Formula #2:
1 cup mixture of frozen strawberries, mango, papaya
1/2 cup nonfat strawberry yogurt
1 heaping Tbsp. whey protein powder
1 Tbsp. sugar
1/2 cup nonfat milk
1/2 cup orange juice
Blend until smooth.

Dinner
3 oz. grilled chicken breast
1 small baked yam
Steamed broccoli
1/3 cup fat-free frozen yogurt with
3/4 cup blackberries
Water

Wednesday
Breakfast
1 English muffin with
2 tsp. butter and
1 Tbsp. jam or jelly
1/2 cup orange juice
1 cup nonfat milk
Water

Snack #1
1 1/2 oz. pretzels
20 peanuts
Sugar snap pea pods
8 oz. 50-calorie sports drink
Water

Lunch
Open-faced cheese sandwich with:
3 oz. cheese
Lettuce
Tomato
Carrot and celery sticks
2 Tbsp. reduced-fat ranch dressing for dip
8 oz. 50-calorie sports drink
Water

Snack #2
1 piece fresh fruit
3/4 oz. baked tortilla chips
1/2 cup salsa
2 oz. dried turkey jerky
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. grilled halibut
1 cup steamed winter squash
Steamed asparagus
Baked apple
3 gingersnaps
Water

Thursday

Breakfast
1 cup cooked oatmeal with:
2 Tbsp. brown sugar
2 Tbsp. raisins
2 Tbsp. sunflower seeds
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
2-egg omelet with
Diced mixed vegetables and
1 oz. grated cheese
Steamed vegetables
1 roll
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

Postworkout Meal*
Kleiner's Muscle-Building Formula #2:
1 cup mixture of frozen strawberries, mango, papaya
1/2 cup nonfat strawberry yogurt
1 heaping Tbsp. whey protein powder
1 Tbsp. sugar
1/2 cup nonfat milk
1/2 cup orange juice
Blend until smooth.

Dinner
3 oz. canned tuna in water, drained and served on
Green salad with
2 Tbsp. fat-free Italian dressing
2 breadsticks
1/3 cantaloupe
1/3 cup fat-free frozen yogurt
Water


Friday

Breakfast
2 slices multigrain bread with
2 tsp. butter and
1 Tbsp. jam or jelly
1 cup nonfat plain yogurt with
1 1/4 cups fresh whole strawberries and
1 Tbsp. sugar
12 cashews
Water

Snack #1
4 rice cakes with
2 tsp. peanut butter
Carrot sticks
8 oz. 50-calorie sports drink
Water

Lunch
Fish and chips
Green salad with fat-free dressing
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. grilled chicken breast
1/2 cup steamed rice
Steamed vegetables
1/2 cup fruit cocktail
2 fat-free cookies
Water


Saturday
Breakfast
2 4 1/2-inch-square waffles with
2 Tbsp. light syrup
1/2 cup orange juice
12 oz. fat-free latte
Water

Snack #1
1 bagel with
2 Tbsp. reduced-fat cream cheese and
Sliced tomato and cucumber
8 oz. 50-calorie sports drink
Water

Lunch
1/2 lb. tofu stir-fried with
1 oz. sliced pork and
Mixed vegetables over
1/2 cup steamed rice
8 oz. 50-calorie sports drink
Water

Snack #2
1 piece fresh fruit
3/4 oz. baked tortilla chips
1/2 cup salsa
2 oz. dried turkey jerky
8 oz. 50-calorie sports drink
Water

Postworkout Meal*
Kleiner's Muscle-Building Formula #1:
8 oz. skim milk
1 packet Carnation Instant Breakfast
1 banana
1 Tbsp. peanut butter
Blend until smooth.

Dinner
3 oz. grilled turkey
1/4 cup jellied cranberry sauce
1/2 cup mashed potatoes
Green salad with
2 Tbsp. fat-free dressing
1 orange
Water

Sunday

Breakfast
4 4-inch pancakes with
2 Tbsp. light syrup and
1 cup fresh raspberries
12 oz. fat-free latte
Water

Snack #1
1 1/2 oz. pretzels
20 peanuts
Sugar snap pea pods
8 oz. 50-calorie sports drink
Water

Lunch
3 oz. ground-beef patty and
Sliced tomato and lettuce on
1 dinner roll
Small green salad with
2 Tbsp. fat-free 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

Postworkout Meal*
Kleiner's Muscle-Building Formula #2:
1 cup mixture of frozen strawberries, mango, papaya
1/2 cup nonfat strawberry yogurt
1 heaping Tbsp. whey protein powder
1 Tbsp. sugar
1/2 cup nonfat milk
1/2 orange juice
Blend until smooth.

Dinner
3 oz. grilled scallops with
Steamed mixed vegetables over
Cooked pasta
1 slice angel-food cake
1/2 fresh mango
3-oz. glass of wine
Water

_____________________________________________
------------------------------------------------------------------------

200-300grams of Carbs-100-200grams Protein

Day 1

Meal 1
5 egg whites, scrambled
1 slice fat-free cheese
1/2 cup oats (dry measure), cooked
3/4 cup strawberries
Totals: 299 Calories, 29g Protein, 39g Carbohydrates, 3g Fat

Meal 2
Stir-fry:
3 oz. skinless chicken breast, cubed
3/4 cup brown rice, cooked
1/4 cup shredded cabbage*
2 tsp. low-sodium soy sauce
Totals: 287 Cal, 29g Pro, 36g Carb, 3g Fat

Meal 3
3 oz. top round steak, grilled
small whole-grain roll
small apple
Totals: 350 Cal, 30g Pro, 35g Carb, 10g Fat

Meal 4
3.5 oz. swordfish, grilled
11/2 cups shredded potatoes, cooked
Totals: 317 Cal, 28g Pro, 40g Carb, 5g Fat

Meal 5
4 oz. flounder, grilled
1/2 cup rice, cooked
3 Tbsp. salsa
3/4 cup asparagus tips,* steamed
Totals: 310 Cal, 34g Pro, 39g Carb, 2g Fat

Meal 6
Cold salad:
3 oz. low-fat deli roast beef
1/2 cup cold cooked pasta
1 cup shredded lettuce*
1/4 cup chopped celery*
1/2 cup diced tomato
3 tsp. low-cal dressing
Totals: 296 Cal, 22g Pro, 34g Carb, 8g Fat

DAILY TOTALS: 1,859 Cal, 172g Pro, 223g Carb, 31g Fat

Day 2

Meal 1
3/4 cup low-fat cottage cheese
2 slices whole-grain bread
2 tsp. low-sugar fruit spread
Totals: 280 Cal, 26g Pro, 35g Carb, 4g Fat

Meal 2
1.3 oz. prepared cream of rice cereal
4 Tbsp. whey protein powder
1/2 cup low-fat milk
Totals: 249 Cal, 23g Pro, 37g Carb, 1g Fat

Meal 3
3 oz. chicken breast, broiled
3/4 cup prepared couscous
Totals: 242 Cal, 29g Pro, 27g Carb, 2g Fat

Meal 4
4 oz. ground turkey, browned
5 oz. baked potato
1 Tbsp. fat-free sour cream
Totals: 305 Cal, 25g Pro, 40g Carb, 5g Fat

Meal 5
Large salad:
1 hard-boiled egg
2 hard-boiled egg whites
2 slices fat-free cheese
1/4 small cucumber,* chopped
1/4 small onion,* chopped
1/2 cup diced tomato
1 cup fresh spinach*
1 small pita, toasted
Totals: 281 Cal, 26g Pro, 33g Carb, 5g Fat

Meal 6 Stir-fry:
3.5 oz. shrimp
1 tsp. olive oil
1/2 cup brown rice, cooked
1/2 cup broccoli florets*
1/4 cup sliced mushroom*
1/4 cup cauliflower florets*
2 tsp. fat-free low-sugar salad dressing
Totals: 313 Cal, 25g Pro, 42g Carb, 5g Fat

DAILY TOTALS: 1,670 Cal, 154g Pro, 214g Carb, 22g Fat

Day 3

Meal 1
5 egg whites, scrambled w/
1 whole egg
1 rice cake
10 oz. orange juice
Totals: 293 Cal, 24g Pro, 38g Carb, 5g Fat

Meal 2
8 oz. can low-fat vegetable soup
2.5 oz. shredded cooked chicken breast
7 saltine crackers
Totals: 277 Cal, 23g Pro, 35g Carb, 5g Fat

Meal 3
1 9-inch flour tortilla
3 oz. shredded cooked chicken breast
1/4 cup chopped green pepper*
1/2 grapefruit
Totals: 269 Cal, 22g Pro, 34g Carb, 5g Fat

Meal 4
3 oz. water-packed tuna, drained
1 Tbsp. fat-free mayonnaise
1 cup shredded lettuce*
2 Tbsp. chopped onion
2 slices whole-grain bread
Totals: 288 Cal, 28g Pro, 35g Carb, 4g Fat

Meal 5
3 oz. ground turkey, browned
1 cup broccoli florets*
2 tsp. low-sodium soy sauce
2 tsp. lemon juice
1/4 tsp. garlic powder
4 oz. baked yam
Totals: 292 Cal, 24g Pro, 40g Carb, 4g Fat

Meal 6
4 oz. deli sliced turkey
1 cup fresh spinach*
1/4 cup chopped radish*
1/4 cup water chestnuts*
2 Tbsp. imitation bacon bits
1/2 cup broccoli florets*
3 tsp. low-cal salad dressing
2 rice cakes
Totals: 345 Cal, 28g Pro, 38g Carb, 9g Fat

DAILY TOTALS: 1,764 Cal, 149g Pro, 220g Carb, 32g Fat

You might increase or decrease the nutrients in this plans according to your goals & your body weight


For extra healhy fats:
Add butter, margarine, sour cream, cream cheese or peanut butter to sandwiches, crackers, pancakes, waffles and hot cereal.
Add Salmon or Sword Fish, containing an excellent amount of essential fatty acids
Add sour cream, cream cheese, grated cheese, butter or margarine to mashed or baked potatoes.
Top salads with avocado, olives and extra salad dressing.
If you are not lactose intolerant, add condensed milk, evaporated milk, whole milk or cream to granola, hot and old cereals.

For extra Protein:
Add some Whey or Eggs Protein Powder for extra Protein
Add Animal Protein as general unless you're in Britain
Add Fish, chicken, turkey, red meat (veal, lamb, beef, pork, rabbit or venison) and organ meats (liver), gizzards.
Add Eggs, cheese, milk products.
Add Vegetable Protein as Cooked beans (kidney beans, black-eyed peas, soybeans or garbanzo beans), falafel.
Split peas and lentils.
Add Tofu, tempeh, miso and seitan (flavored wheat gluten).
Add Fortified soymilk (rice milk, cashew milk or almond milk with added protein powder).
Add Nuts (walnuts, pecans, cashews or almonds) and nut butters (peanut butter or cashew butter).

Note:Most of this food works for extra fats too


For extra carbs:
Add on fresh fruit or dried fruit (raisins, dates, apricots, pineapple, papaya and prunes).
Add jelly, jam, honey and maple syrup to hot and cold cereal, pancakes and waffles.
Add honey, sugar, molasses or syrup to milkshakes, hot or cold tea, Kool-Aid and lemonade.
Top ice cream, frozen or regular yogurt with fresh or dried fruit and syrup.
Add some cakes, pies, cookies ...


I'm sorry if some of the meal plans do not cantains the exact nutrient value but I did my best

 

[The_Eviscerator]

Not enough fat in these meal plans. I would sub some of the protein carb meals with a protein fat meal. other than that I like it.

 

[Namu]

Great post but I also agree that they could use some more natural fats through peanut butter, flax oil, or nuts. BUt otherwise they are very good

 

[nexus7]

just pasted the entire contents in a text file - some good suggestions in there - thanks...

 

[Busy_Mind]

Good post Weam! Thanks

 

[Weam]

Another meal plan

Here's another meal plan for bulking

Get-Big Meal Plan

Meal 1
• 2 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only or the above mentioned milk and add cinnamon or other spices)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins (mix in with the oatmeal or eaten separately)
• 1/2 cup mixed frozen berries (mix in with the oatmeal or eaten separately)

Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese, added to salad
• 1 apple
• 1 banana
• 1 orange

Meal 3
• 3 ounces tuna or lean meat (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 1 cup orange juice with pulp

Meal 4—Immediately post-workout
• 1 scoop protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 5—90 minutes post-workout
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 15-18 ounces grape juice

Meal 6
• 2 cups plain yogurt
• 1/2 cup raisins
• 2 ounces mixed nuts
• 1 cup berries or other fruit
• Mix above ingredients together

On days that you don't work out, divide your daily numbers by six and try to take in the same amounts of protein, carbohydrates, and fat for each meal. So the 200-pound bodybuilder eating 3,840 calories (160 grams of protein, 107 grams of fat, and 560 grams of carbohydrates) each day would divide these numbers by six to yield 27 grams of protein, 18 grams of fat, and 93 grams of carbs for each meal.

Get-Big Meal Plan for Non-Workout Days

Meal 1
• 2 whole eggs
• 1 cup skim milk
• 2 cups cooked oatmeal (prepare with water only or skim milk from above and add cinnamon or other spice)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins

Meal 2
• 3 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1/8 cup shredded cheese in salad
• 1/4 cup wheat germ or Grape Nuts, added to salad
• 1 apple
• 1 banana
• 1 orange

Meal 3
• 3 ounces tuna (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce almonds or peanuts (may be added to stir-fry)
• 1 cup blueberries or strawberries
• 2 cups orange juice with pulp

Meal 4—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 4-8 ounces grape juice
• 1 cup frozen berries
• 4 prunes (seedless or pitted)
• 1 tablespoon flaxseed oil
• 1 tablespoon extra-light olive oil
• Add water and ice, and blend to desired consistency

Meal 5—Quick-fix shake
• 1 scoop whey protein (or two scoops Grow!)
• 1 cup skim milk
• 1 tablespoon extra-light olive oil
• 1 tablespoon flaxseed oil
• 1-2 bananas
• 1 cup crushed pineapple (in natural juices)
• 1 tablespoon instant vanilla pudding mix
• Add water and ice, and blend to desired consistency

Meal 6
• 2 cups plain yogurt
• 1 cup raisins
• 2 ounces mixed nuts
• 1 cup berries
• 1 sliced banana
• Mix above ingredients together

 

[Weam]

Anotehr Massive meal plan

Meal 1# (7:00AM):
8 oz. oatmeal
0.6 1 skim milk, 0.3% fat
0.2 1 orange juice
3 oz. grapes


Total:
Protein = 47
Carbs = 219
Fats = 20
Calories = 1270

Meal 2# (10:15AM):
10 oz, whole wheat bread
4 oz. cheese, 12% fat
0.51 kefir milk
1 banana


Total:
Protein = 61
Carbs = 180
Fats = 20
Calories = 1150

Meal 3# (1:30PM):
8 oz. brown rice
10 oz. turkey
5 oz. vegetables


Total:
Protein = 93
Carbs = 177
Fats = 11
Calories = 1180

Meal 4# (4:45PM):
5 whole eggs
16 Oz. baked potatoes
Mixed salad


Total:
Protein = 41
Carbs = 118
Fats = 35
Calories = 880

Meal 5# (8:00PM):
7 oz. cottage cheese
7 Oz. whole wheat bread
1 oz. peanut buffer
1 apple, approx. 4 oz.
0.2 1 orange juice


Total:
Protein = 43
Carbs = 120
Fats = 18
Calories = 860

Meal 6# (11:00PM){Optional}
6 oz. turkey breast
8oz Yogurt


Total:
Protein = 33
Carbs = 11
Fats = 10
Calories = 175

Total Meals :
Protein = 318
Carbs = 817
fats = 114
Calories = 5515

 

[SHREADER]

Did I miss it, where is the recipe for the oatmeal omelet.

 

[Weam]

Some great recipes:

Italian Pasta
Prep: 15 min, Cook: 1:00.

11 ounces sweet Italian sausage
11 ounces hot Italian sausage
2/3 cup onion, chopped
2 tsp. garlic, minced
1/3 cup fresh parsley, minced
1/2 cup dry white wine
3-1/3 cups canned Italian plum tomatoes, with juice
11 ounces pasta
11 ounces canned white beans, drained
1 cup curly chicory or other greens
2/3 cup freshly grated Parmesan cheese

Crumble sausages into heavy sautŽ pan over medium heat. Stir in onion, garlic, and parsley. SautŽ, stirring frequently, for about 15 minutes or until sausage is cooked. Add white wine and tomatoes and cook for about 30 minutes or until sauce is well flavored. Add salt and pepper to taste.

Cook pasta in rapidly boiling water according to package directions for al dente. When done, drain well. Return to pot and stir in sausage mixture, beans, and bitter greens. Return to heat to warm through. Serve with grated Parmesan cheese.

Per serving: calories 1221, fat 65.2g, 49% calories from fat, cholesterol 147mg, protein 62.8g, carbohydrates 91.6g, fiber 9.0g, sugar 16.4g, sodium 2463mg, diet points 28.6.



Chili Omelet
Prep: 5 min, Cook: 5 min.
1 lb. canned chili beans
6 eggs
1-1/2 Tbs. water
2 tsp. unsalted butter
1 cup shredded fat-free cheddar cheese
4 slices whole wheat bread, toasted

Heat chili in a saucepan over medium heat, stirring occasionally. Whisk eggs and water in a bowl. Season with salt and pepper to taste. Melt butter in a heavy nonstick pan over medium high heat. Stir in eggs. Cook eggs 1-2 minutes, using a spatula to gather edges of eggs in towards center of omelet. When eggs are set but still moist, spoon half the chili and half the cheese down the center. Fold in sides of omelet to enclose filling. Divide omelet into portions and serve over toast with remaining chili and cheese.

This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4.

Per serving: calories 404, fat 10.6g, 24% calories from fat, cholesterol 288mg, protein 31.1g, carbohydrates 45.7g, fiber 9.3g, sugar 5.3g, sodium 486mg, diet points 7.6.


Hot Turkey Sandwich
Prep: 5 min, Cook: 10 min.
1/4 cup chicken stock
1 cup mushrooms, thinly sliced
2 cups prepared turkey gravy
1/4 tsp. tarragon
1 tsp. Dijon mustard
1/2 lb. sliced cooked turkey breast
4 slices whole wheat bread, toasted

Combine stock and mushrooms in a heavy nonstick skillet over medium high heat. Sauté 3 minutes, or until tender and liquid is almost evaporated. Stir in gravy, tarragon and mustard. Mix well. Add turkey slices and simmer until hot. Place turkey on toast and serve with gravy.


Per serving: calories 267, fat 7.1g, 24% calories from fat, cholesterol 45mg, protein 23.8g, carbohydrates 25.4g, fiber 2.8g, sugar 2.5g, sodium 972mg, diet points 5.9

 

[Weam]

Did I miss it, where is the recipe for the oatmeal omelet.

I don't know, why don't you just skip it & try anything else or maybe other guys here would help you

 

[Big Brother Val]

Good post, man.

I hate doing the meal shit... but when I can read it out like this, it makes it a lot easier.

The one "Another Massive Meal Plan" that you just posted looks really good.

It's good to see the calories laid out like that, so my lazy ass doesn't have to do the math.

Thanks for the info.

 

[el jefe]

Damn Weam! Good post. Keep those recipes coming

 

[Weam]

some Dinner recipes :

Day 1# Dinner:

Beef Stir-Fry with Noodles
Prep: 15 min, Cook: 10 min.

For 4 servings:

1/4 lb. ramen noodles, flavor packet discarded
3 Tbs. soy sauce
1 Tbs. cornstarch
1 tsp. sugar
1 lb. sirloin steaks, thinly sliced across the grain
1 tsp. vegetable oil
1 tsp. Oriental sesame oil
2 tsp. fresh ginger, minced
1 clove garlic, minced
1 cup scallions, chopped
1/4 lb. mushrooms, chopped
3/4 lb. frozen chopped spinach, thawed and drained, or fresh, chopped

Cook ramen noodles in a large pot of boiling salted water 3-4 minutes or until al dente. Drain thoroughly. Set aside and keep warm. Combine next 3 ingredients in a jar with a tight fitting lid. Shake vigorously. Place sliced beef in a mixing bowl. Pour soy sauce mixture over beef and toss to coat. Heat vegetable and sesame oil in a wok or heavy nonstick skillet over high heat. Stir-fry ginger and garlic about 45 seconds. Add beef and marinade and stir-fry about 2 minutes or until beef begins to brown. Add scallions and mushrooms and stir-fry about 2 minutes or until scallions are softened. Add spinach and stir-fry another 45 seconds. Season with salt and pepper to taste. Serve over noodles with additional soy sauce if desired.


Per serving: calories 328, fat 12.0g, 33% calories from fat, cholesterol 106mg, protein 39.6g, carbohydrates 15.7g, fiber 4.6g, sugar 3.0g, sodium 1008mg, diet points 7.1.



--------------------------------------------------------------------------------

Broccoli with Cilantro Vinaigrette
Prep: 5 min, Cook: 10 min.

For 4 servings:

1 lb. broccoli florets
1/3 cup cilantro, chopped
1/4 cup olive oil
3 Tbs. white wine vinegar
2 cloves garlic, minced

Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over broccoli. Season with salt and pepper to taste.


Per serving: calories 156, fat 13.9g, 75% calories from fat, cholesterol 0mg, protein 3.5g, carbohydrates 7.0g, fiber 3.4g, sugar 2.7g, sodium 30mg, diet points 4.1.



--------------------------------------------------------------------------------

Gingered Pineapple and Bananas
Prep: 5 min, Cook: 5 min.

For 4 servings:

2 tsp. unsalted butter
3 Tbs. light brown sugar
1 Tbs. fresh ginger, chopped
1/2 lb. pineapple chunks
4 ripe firm bananas, cut into 1/2 inch slices
1 cup vanilla frozen yogurt
Melt butter in a heavy nonstick skillet over medium heat. Stir in brown sugar until melted. Add ginger and cook 30 seconds, stirring constantly until ginger becomes fragrant and turns golden. Add pineapple and cook 2-3 minutes or until pineapple begins to soften. Place bananas in a serving dish. Top with frozen yogurt and caramelized pineapple chunks.


Per serving: calories 303, fat 5.0g, 14% calories from fat, cholesterol 6mg, protein 3.5g, carbohydrates 67.0g, fiber 4.9g, sugar 57.5g, sodium 38mg, diet points 6.0.


Day 2# Dinner

Baked Garlic-Thyme Chicken
Prep: 10 min, Cook: 1:00.

For 4 servings:

1/4 cup unsalted butter, softened
2 scallions, chopped
2 cloves garlic, minced
1 tsp. lemon juice
1 tsp. dried thyme leaves
3-1/2 lbs. whole chicken, rinsed and patted dry

Preheat oven to 350°F. Combine all ingredients, except chicken, in a bowl. Season with salt and pepper to taste. Spread seasoned butter over outside of chicken. Place chicken, breast side down, in a baking dish. Bake 35 minutes. Turn chicken breast side up and bake another 25-35 minutes or until tender, basting occasionally with pan juices.

This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4.

Per serving: calories 555, fat 22.4g, 38% calories from fat, cholesterol 289mg, protein 81.2g, carbohydrates 2.4g, fiber 0.8g, sugar 0.9g, sodium 301mg, diet points 13.3.



--------------------------------------------------------------------------------

Sue's Old Fashioned Macaroni & Cheese
Prep: 10 min, Cook: 30 min.

For 4 servings:

1/2 lb. elbow macaroni
2 Tbs. unsalted butter
2 Tbs. all purpose flour
3/4 cup milk, warmed
6 ounces sharp cheddar cheese, shredded
1/4 tsp. hot red pepper sauce, or to taste
1/8 tsp. white pepper, or to taste

Preheat oven to 350°F. Cook macaroni in a large pan of boiling water 7 minutes, or until slightly undercooked. Drain and set aside. Melt butter in a saucepan over low heat. Whisk in flour and stir 3-4 minutes. Increase heat to medium and slowly pour in milk, whisking constantly. Simmer 8-10 minutes. Stir in shredded cheese until melted. Add hot red pepper sauce and salt and white pepper to taste. Combine macaroni and cheese sauce in a greased baking dish. Bake 20 minutes, or until lightly browned.


Per serving: calories 474, fat 22.3g, 43% calories from fat, cholesterol 66mg, protein 19.8g, carbohydrates 47.9g, fiber 1.5g, sugar 4.7g, sodium 293mg, diet points 11.5.



--------------------------------------------------------------------------------

Honey Dijon Spinach Salad
Prep: 10 min.

For 4 servings:

1 lb. spinach leaves, washed and torn into pieces, tough stems discarded
2 cups mushrooms, sliced
1 cup cherry tomatoes, cut in half
1/4 cup fat-free honey dijon dressing

Combine spinach, mushrooms and tomatoes in a salad bowl. Pour dressing over salad and toss.


Per serving: calories 67, fat 0.7g, 8% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 13.4g, fiber 4.5g, sugar 5.2g, sodium 245mg, diet points 1.0.



--------------------------------------------------------------------------------

Raspberry Cookies
Prep: 10 min, Cook: 15 min.

For 4 servings:

1 cup all purpose flour
3/4 tsp. baking powder
1/3 cup unsalted butter
2 Tbs. plus 2 tsp. sugar
1/4 tsp. almond extract
3/4 tsp. vanilla extract
waxed paper
1/3 cup red raspberry preserves

Preheat oven to 350°F. Combine flour and baking powder in a bowl and set aside. Combine butter, sugar, almond extract and vanilla in a bowl and mix thoroughly. Cut into flour mixture. Form dough into a ball. Pinch small pieces (2 Tbs.) of dough off and roll into balls. Place balls between 2 sheets of waxed paper. Using a rolling pin, flatten each ball into a circle, 1/4 inch thick. Dot the center of each circle with 1 tsp. raspberry preserves. Fold cookie in half and pinch ends together. Place cookies on a nonstick or lightly oiled cookie sheet. Bake 12 minutes or until bottoms are lightly browned.


Per serving: calories 340, fat 15.7g, 41% calories from fat, cholesterol 41mg, protein 3.3g, carbohydrates 48.1g, fiber 1.1g, sugar 25.8g, sodium 14mg, diet points 8.4.



Day 3# Dinner:

Chicken with Tomatoes
Prep: 10 min, Cook: 40 min.

For 4 servings:

1 Tbs. olive oil
4 lbs. chicken pieces
1/2 cup scallions, chopped
1-1/2 cups Italian style peeled tomatoes, chopped
1/2 cup chicken stock
1 tsp. oregano

Heat oil in a heavy nonstick skillet over medium high heat. Add chicken and sauté until browned on all sides. Transfer chicken to a platter and keep warm. Add scallions to skillet and sauté 3 minutes. Stir in tomatoes and stock and simmer 5 minutes or until tomatoes are tender. Return chicken to skillet. Add oregano, and salt and pepper to taste. Cover skillet. Reduce heat to low and simmer 20 minutes or until chicken is tender.


Per serving: calories 244, fat 5.8g, 22% calories from fat, cholesterol 99mg, protein 41.0g, carbohydrates 5.2g, fiber 1.4g, sugar 2.8g, sodium 343mg, diet points 5.6.


--------------------------------------------------------------------------------

Green Peas and Pods
Prep: 5 min, Cook: 5 min.

For 4 servings:

1 tsp. unsalted butter
3/4 lb. green peas, shelled, or thawed if frozen
1/4 lb. snowpeas, trimmed
1 tsp. tarragon, or 1-1/2 Tbs. fresh, chopped
Melt butter in a heavy nonstick skillet over medium heat. Sauté peas and snowpeas 3-4 minutes or until tender. Stir in tarragon and salt and pepper to taste and toss.


Per serving: calories 85, fat 1.3g, 14% calories from fat, cholesterol 3mg, protein 5.0g, carbohydrates 13.5g, fiber 4.7g, sugar 6.2g, sodium 179mg, diet points 1.4.
[/size][/i]


--------------------------------------------------------------------------------

Yams with Thyme
Prep: 10 min, Cook: 30 min.

For 4 servings:

4 medium yams
1 Tbs. unsalted butter
1/2 tsp. thyme, or 1-1/2 tsp. fresh, chopped

Cook whole yams in boiling water 25-30 minutes or until tender. Drain thoroughly. When yams have cooled enough to handle, peel with a sharp knife and cut into 1/2 inch slices. Melt butter in a large nonstick skillet. Add thyme, and sauté yams until edges are browned. Season with salt and pepper to taste.


Per serving: calories 307, fat 3.3g, 9% calories from fat, cholesterol 8mg, protein 5.7g, carbohydrates 68.6g, fiber 12.7g, sugar 0.1g, sodium 55mg, diet points 4.4.



--------------------------------------------------------------------------------

Alice's Lower Fat Heavenly Cake
Prep: 15 min, Cook: 30 min.

For 4 servings:

1 cup all purpose flour
1 cup sugar
1 tsp. baking soda
1 egg, lightly beaten
1/2 tsp. vanilla extract
1/2 cup walnuts, finely ground
10 ounces unsweetened crushed pineapple, with juice
2 cups lowfat vanilla yogurt

Preheat oven to 350°F. Mix together flour, sugar and baking soda in a large mixing bowl. Add egg, vanilla, walnuts and pineapple. Beat with an electric mixer until thoroughly combined. Pour into a buttered and floured 9 inch baking pan. Bake 30 minutes or until a tester comes out clean when inserted in center. Serve cake with a dollop of yogurt.

This recipe serves 6 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 6.

Per serving: calories 270, fat 6.4g, 21% calories from fat, cholesterol 26mg, protein 6.7g, carbohydrates 48.8g, fiber 1.0g, sugar 36.6g, sodium 206mg, diet points 6.2.

 

[DoinItRight]

Super Info

Thanks Being a Newbie this is excellent information for me. Must have taken you quite a while to gather it. Appreciate you sharing.

 

[LilDawg21]

bump

 

[Just_Grow]

good post.

 

[Weam]

Another recipe

Peanut Butter Pie
Prep: 10 min, plus freezing time.

For 4 servings:

1 9 inch graham cracker pie crust
4 cups vanilla ice cream
1 cup peanut butter
1/2 cup purchased fudge sauce, or chocolate syrup
1/4 cup roasted peanuts, chopped

Place ice cream in refrigerator 45-50 minutes until softened. Gently swirl softened ice cream and peanut butter together in a bowl. Do not over mix. Transfer mixture to pie shell. Drizzle with fudge sauce and sprinkle with peanuts. Freeze and least 1 hour and serve frozen.

This recipe serves 8 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 8.

Per serving: calories 570, fat 36.1g, 54% calories from fat, cholesterol 32mg, protein 13.7g, carbohydrates 54.7g, fiber 3.0g, sugar 41.7g, sodium 401mg, diet points 14.3.



Double Chocolate Mint Cookies
Prep: 20 min, Cook: 10 min.

For 4 servings:

10 ounces mint chocolate chips
1-1/4 cups all purpose flour
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup unsalted butter, softened
1/4 cup sugar
1/2 cup brown sugar
1/2 tsp. vanilla extract
1 egg
1/2 cup chopped walnuts


Preheat oven to 375°F. Place half the mint chips in the top of a double boiler and barely simmer over low heat until melted and smooth. Remove from heat. Set aside to cool to room temperature. Sift flour, baking soda and salt together in a small bowl and set aside. Combine butter and next 3 ingredients in a large bowl. Beat with an electric mixer until creamy. Add egg and melted chocolate and mix thoroughly. Gradually stir in flour mixture until mixed thoroughly. Stir in remaining mint chocolate chips and chopped walnuts. Drop by rounded tablespoonfuls onto ungreased cookie sheets. Bake 8-10 minutes until firm around edges and slightly soft in the middle. Let cool on pan 2-3 minutes before transferring cookies to cool on wire racks.

This recipe serves 8 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 8.

Per serving: calories 469, fat 27.3g, 49% calories from fat, cholesterol 54mg, protein 6.1g, carbohydrates 56.8g, fiber 3.0g, sugar 39.6g, sodium 282mg, diet points 11.6.

 

[Big Johnson]

DON'T EAT LIKE A LINEMAN UNLESS YOU WANT TO LOOK LIKE ONE!

TOO MANY CARBS, TOO LITTLE FAT, BUT GOOD INFO FOR A BULK DIET.

 

[Weam]

DON'T EAT LIKE A LINEMAN UNLESS YOU WANT TO LOOK LIKE ONE!

TOO MANY CARBS, TOO LITTLE FAT, BUT GOOD INFO FOR A BULK DIET.

Most of the recipes are high in fats as Double Chocolate Mint Cookies 49% of calories from fats Or Peanut Butter Pie 54% cal from fats

and other are high on carbs and other is low, I got a couple of plans and they're not the same BJ

 

[Weam]

Bump

 

[MUSTANG_18]

Thanks bro! Good Post

M18

 

[THE PROTOTYPE2000]

Excellent post,Weam!-THE PROTOTYPE

 

[Daeo]

It's too bad that I hate to cook. There's some good recipies in there...

 

[ORGANON CANON]

It's too bad that I hate to cook. There's some good recipies in there...

LOL

 

[TRAIN HARD!!!!!]

NICE POST WEAM,PRINTED A FEW... THANKS FOR TAKEN THE TIME TO TYPE ALL THAT.

 

[panther]

Now im hungry!!!!!!!!!!!!!!!

 

[GAINSEEKER]

Good post, man.

I hate doing the meal shit... but when I can read it out like this, it makes it a lot easier.

The one "Another Massive Meal Plan" that you just posted looks really good.

It's good to see the calories laid out like that, so my lazy ass doesn't have to do the math.

Thanks for the info.

Bump to that bro... I hate figuring that shit out too... I just uasually eat everythin I can and figure I must have gotten some protein out of all than.... HA!! L.O.L.

 

[ThePitbull]

Great post - think I'll save these for fyture reference.

 

[ROIDJUNKIE]

Oysters and ramen is my favorite!

 

[Weam]

Oysters and ramen is my favorite!

Then here's the recipe of Oysters Acapulco

Prep: 10 min, Marinate: 20 min, Cook: 10 min.

For 4 servings:

2-3/4 dried ancho peppers, seeded and deveined
1/3 cup hot water
1 clove garlic, minced
1-1/3 cups recipe-ready crushed tomatoes
1-1/4 canned chipotle chili peppers, seeded and deveined
3/4 onion, minced
1 lb. fresh oysters
2 tsp. olive oil
2/3 cup plain breadcrumbs
1/4 lb. cream cheese, cubed

Combine dried ancho pepper and hot water in a blender or food processor. Let soak 20 minutes. Preheat oven to 400°F. Add next 4 ingredients to ancho water mixture and process until smooth. Pour oysters and their liquid into a heavy saucepan. Bring to a boil over medium high heat. Simmer 2 minutes. Immediately transfer oysters to a shallow, oiled baking dish. Set aside. Pour chili sauce over oysters. Sprinkle with breadcrumbs and dot with cheese. Bake 5-7 minutes or until cheese melts.

Per serving: calories 328, fat 16.0g, 43% calories from fat, cholesterol 88mg, protein 17.1g, carbohydrates 30.2g, fiber 2.4g, sugar 7.3g, sodium 749mg, diet points 7.9.

 

[THE PROTOTYPE2000]

Good info,bro!!-THE PROTOTYPE

 

[Pinz]

Thanks Weam, It's great to have some easy recipes to change things up.

 

[Raffaz]

Excellent post, keep em comin

 

[bigpimp]

that is a great post...but unless you have a maid to make the food for you....who the hell has the time to prepare all that food!!!

 

[aburgtank]

I wish I had the ambition to plan out my meals that well!

I'd probably have arnold arms if I did!


Great post though!

*PRINT*