1700 CALORIE MEAL PLAN

BASIC BREAKDOWN
BREAKFAST LUNCH DINNER 500 CALORIES 450 CALORIES 450 CALORIES

SNACKS 300 CALORIES ___________________________________ TOTAL 1700 CALORIES

PLEASE NOTE: The breakdown of calories per meal is a recommendation only. High Intensity or Extended Workouts: o Require supplemental Carbohydrate & Protein calories from a Post-Workout Recovery Drink. o Refer to the Why Add a Recovery Drink handout for more info.
For further questions contact: Julie H. Burns, MS, RD, CCN Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

BREAKFAST
Calories: 500

ITEM
CHOOSE ONE:

CATEGORY (BRAND)
Organic/Omega-3 added

PREPARATION METHOD Cooked any way

Add 1 teaspoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

2 EACH

*EGGS

2/3 CUP

COTTAGE CHEESE, REGULAR

Organic
(Organic Valley)

Serve Cold
With 1 tablespoons of Nuts, dried or roasted

6 oz.

YOGURT, PLAIN

Organic
(Cultural Revolution)

Serve Cold
With 2 tablespoons of Nuts, dried or roasted

1 Each

SMOOTHIE
-1 scoop Paleo Meal Protein Powder -1 tablespoon Nut Butter

Protein Powder
(Designs For Health)

Serve Cold
Blend ingredients on High thinning with water or ice as needed, continue until smooth

ADD A MEAT:

OUNCES

Meat or Seafood
-Red Meat, Poultry, Ham, Wild Fish

Organic
(Applegate Farms)

Roasted/Smoked/Etc Grilled or Roasted Grilled or Roasted As is Cooked

4 3 2 4

OUNCES

Poultry Sausage or Canadian Bacon Pork/Beef Sausage Naturally Smoked/Cured Seafood

-Smoked Salmon or Mackerel, Lox, etc.

Organic
(Applegate Farms) (Wellshire Farms)

OUNCES

OUNCES

Wild Caught
(Wellshire Farms)

SLICES

Bacon, Dry-Rub
Fruit Salad, fresh

(NITRATE & NITRITE FREE)

ADD A FRUIT:

1 CUP 1 EACH 1 EACH

Grapefruit, pink, large, fresh 4 Orange, fresh, California, navel 3

1 CUP 1 EACH 1 EACH

Berries Banana, fresh 9 long Apple, fresh large 3

*Eggs are not recommended more than 3 times per week, sensitivities may ensue.
For further questions contact: Julie H. Burns, MS, RD, CCN Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

LUNCH
Calories: 450

ITEM CHOOSE A MEAT: 4 OUNCES POULTRY

-Chicken, Turkey Breast, etc.

CATEGORY (BRAND) Pasture Raised

(Organic)

PREPARATION METHOD Braised, Grilled or Roasted

4 OUNCES

PORK
-Tenderloin, Loin chop, etc.

Pasture Raised On Natural Diet

(Organic)

Braised, Grilled or Roasted

3 OUNCES BEEF
-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc.

100% Grass-Fed

Braised, Grilled or Roasted

3 OUNCES FISH
-Cod, Bass, Salmon, Tuna, etc.

Wild Caught

Baked, Grilled or Roasted

ADD A STARCH OR LEGUME: 1/3 cup Starchy Vegetables

-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc.

Baked Fresh Local Organic

Seasonal when possible

Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

1/4 cup

Legumes
-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc.

Cook Anyway
Cook with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

ADD A VEGETABLE OR SALAD: 1 cup Non Starchy Vegetables

-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc.

Cook Anyway Fresh Local Organic

Seasonal when possible

Steam vegetables & drizzle with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

1 each

Salad
-2 cups Greens, each Roma tomato, 1 slice Red Onions

Serve Cold
Mix vegetables & drizzle with 3 tbs. Balsamic Vinaigrette (Spectrum) OR 2 tbs. Caesar Dressing (Newmans Own) OR 1 tbs. Extra Virgin Olive Oil

For further questions contact: Julie H. Burns, MS, RD, CCN

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

DINNER
Calories: 450

ITEM CHOOSE A MEAT: 4 OUNCES POULTRY

-Chicken, Turkey Breast, etc.

CATEGORY (BRAND) Pasture Raised

(Organic)

PREPARATION METHOD Braised, Grilled or Roasted

4 OUNCES

PORK
-Tenderloin, Loin chop, etc.

Pasture Raised On Natural Diet

(Organic)

Braised, Grilled or Roasted

3 OUNCES BEEF
-Filet, Flank, Strip, Ribeye, Skirt Steak, Lean Ground, etc.

100% Grass-Fed

Braised, Grilled or Roasted

3 OUNCES FISH
-Cod, Bass, Salmon, Tuna, etc.

Wild Caught

Baked, Grilled or Roasted

ADD A STARCH OR LEGUME: 1/3 cup Starchy Vegetables

-Ex. Acorn & Butternut Squash, Corn, Peas, Plantains, Potatoes, Yams, etc.

Baked Fresh Local Organic

Seasonal when possible

Bake or Roast with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

1/4 cup

Legumes
-Ex. Beans (cannelini, fava, kidney, etc.), Lentils, Chickpeas, etc.

Cook Anyway
Cook with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

ADD A VEGETABLE OR SALAD: 1 cup Non Starchy Vegetables

-Ex. Asparagus, Broccoli, Carrots, Green Beans, Leafy Greens, Cauliflower, etc.

Cook Anyway Fresh Local Organic

Seasonal when possible

Steam vegetables & drizzle with 1 tablespoon of Ghee, Coconut Oil, Or Extra Virgin Olive Oil

1 each

Salad
-2 cups Greens, each Roma tomato, 1 slice Red Onions

Serve Cold
Mix vegetables & drizzle with 3 tbs. Balsamic Vinaigrette (Spectrum) OR 2 tbs. Caesar Dressing (Newmans Own) OR 1 tbs. Extra Virgin Olive Oil

For further questions contact: Julie H. Burns, MS, RD, CCN

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

SNACKS
300 Calories Per Day

EXAMPLE
2 tablespoon Almond Butter, Organic

+
2 each Celery Stalk, 5 long
&

1 cup Fruit Salad

Eat snacks anytime of day See SNACK LISTS for ideas

Phone: 708.246.9774 * Fax: 708.246.9784 * E-mail: julieburns@sportfuel.com

For further questions contact: Julie H. Burns, MS, RD, CCN