Muscular Definition 5 Day - Free Diet Healthy Meal Plan

Healthy Diet Meal Plan Overview -

Purpose	Muscular Definition
Author	Rod Ferris	Days in Meal Plan	5
Notes	Maximize your veggies and protein and time your carbs after your workout and in the morning.

A Breakdown of the Meals in the Meal Plan

Breakfast

Day 1: 172.5 grams of GRAPEFRUIT,RAW,PINK&RED&WHITE,ALL AREAS | 121.5 grams of EGG,WHOLE,RAW,FRESH | 21.26 grams of BREAD,RYE |

Day 2: 22.5 grams of CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL | 122.5 grams of MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM) |

Day 3: 121.5 grams of EGG,WHOLE,RAW,FRESH | 21.26 grams of BREAD,RYE |

Day 4: 22.5 grams of CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL | 122.5 grams of MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM) |

Day 5: 172.5 grams of GRAPEFRUIT,RAW,PINK&RED&WHITE,ALL AREAS | 22.5 grams of CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL | 122.5 grams of MILK,NONFAT,FLUID,W/ VIT A (FAT FREE OR SKIM) |

Mid Morning

Day 1: 237 grams of WATER,MUNICIPAL | 113 grams of CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG |

Day 2: 73.25 grams of FRUIT,MXD,(PRUNE&APRICOT&PEAR),DRIED | 237 grams of WATER,MUNICIPAL | 54.5 grams of FISH OIL,SALMON |

Day 3: 73.25 grams of FRUIT,MXD,(PRUNE&APRICOT&PEAR),DRIED | 237 grams of WATER,MUNICIPAL | 113 grams of CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG |

Day 4: 237 grams of WATER,MUNICIPAL | 113 grams of CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG |

Day 5: 237 grams of WATER,MUNICIPAL | 113 grams of CHEESE,COTTAGE,LOWFAT,1% MILKFAT,W/VEG |

Lunch

Day 1: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 22.5 grams of SPINACH,RAW | 70 grams of TURKEY,ALL CLASSES,MEAT ONLY,CKD,RSTD |

Day 2: 182 grams of VEGETABLES,MXD (CORN,LIMA BNS,PEAS,GRN BNS,CRRT) CND,NO SALT | 22.5 grams of SPINACH,RAW | 86 grams of TUNA,WHITE,CND IN H2O,WO/SALT,DRND SOL |

Day 3: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 22.5 grams of SPINACH,RAW | 70 grams of TURKEY,ALL CLASSES,MEAT ONLY,CKD,RSTD |

Day 4: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 22.5 grams of SPINACH,RAW | 86 grams of TUNA,WHITE,CND IN H2O,WO/SALT,DRND SOL |

Day 5: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 70 grams of TURKEY,ALL CLASSES,MEAT ONLY,CKD,RSTD |

Mid Afternoon

Day 1: 237 grams of WATER,MUNICIPAL | 50.7 grams of CELERY,RAW | 44 grams of BROCCOLI,RAW |

Day 2: 237 grams of WATER,MUNICIPAL | 36 grams of MIXED NUTS,OIL RSTD,WO/PNUTS,WO/SALT |

Day 3: 237 grams of WATER,MUNICIPAL | 36 grams of MIXED NUTS,OIL RSTD,WO/PNUTS,WO/SALT | 44 grams of BROCCOLI,RAW |

Day 4: 237 grams of WATER,MUNICIPAL | 36 grams of MIXED NUTS,OIL RSTD,WO/PNUTS,WO/SALT | 44 grams of BROCCOLI,RAW |

Day 5: 237 grams of WATER,MUNICIPAL | 50.7 grams of CELERY,RAW | 44 grams of BROCCOLI,RAW |

Pre-Workout

Day 1: 122.5 grams of YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ | 146.25 grams of TANGERINES,(MANDARIN ORANGES),RAW |

Day 2: 122.5 grams of YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ |

Day 3: 122.5 grams of YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ | 146.25 grams of TANGERINES,(MANDARIN ORANGES),RAW |

Day 4: 122.5 grams of YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ |

Day 5: 122.5 grams of YOGURT,FRUIT,LOFAT,10 GRAMS PROT PER 8 OZ | 146.25 grams of TANGERINES,(MANDARIN ORANGES),RAW |

Post-Workout

Day 1: 237 grams of WATER,MUNICIPAL | 243 grams of EGG,WHITE,RAW,FRSH |

Day 2: 237 grams of WATER,MUNICIPAL | 243 grams of EGG,WHITE,RAW,FRSH |

Day 3: 85 grams of QUINOA | 237 grams of WATER,MUNICIPAL | 243 grams of EGG,WHITE,RAW,FRSH |

Day 4: 237 grams of WATER,MUNICIPAL | 243 grams of EGG,WHITE,RAW,FRSH |

Day 5: 85 grams of QUINOA | 237 grams of WATER,MUNICIPAL | 243 grams of EGG,WHITE,RAW,FRSH |

Dinner

Day 1: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 140 grams of CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD |

Day 2: 182 grams of VEGETABLES,MXD (CORN,LIMA BNS,PEAS,GRN BNS,CRRT) CND,NO SALT | 102.5 grams of SQUASH,WNTR,ACORN,CKD,BKD,WO/SALT | 198 grams of SALMON,ATLANTIC,WILD,RAW |

Day 3: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 140 grams of CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD |

Day 4: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 102.5 grams of SQUASH,WNTR,ACORN,CKD,BKD,WO/SALT | 198 grams of SALMON,ATLANTIC,WILD,RAW |

Day 5: 137.5 grams of VEGETABLES,MXD,FRZ,CKD,BLD,DRND,WO/SALT | 140 grams of CHICKEN,BROILERS OR FRYERS,BREAST,MEAT ONLY,CKD,RSTD |

2 Hours After Dinner

Day 1: 237 grams of WATER,MUNICIPAL | 4 grams of POPCORN,AIR-POPPED | 50.7 grams of CELERY,RAW |

Day 2: 237 grams of WATER,MUNICIPAL |

Day 3: 237 grams of WATER,MUNICIPAL | 4 grams of POPCORN,AIR-POPPED |

Day 4: 237 grams of WATER,MUNICIPAL |

Day 5: 237 grams of WATER,MUNICIPAL | 4 grams of POPCORN,AIR-POPPED | 50.7 grams of CELERY,RAW |

Nutrient Summary of this Healthy Meal Plan

Total Nutrition Facts - Average per day
	Amount per Serving	Daily Recommended Intake
Calories	1550 Kcal	(Based on a 2000 Calorie Intake; for Adults and Children 4 or More Years of Age)
Fat	44 g OR 25 %	67 % of 65g
Saturates	10 g	51 % of 20g
Monounsaturates	17 g	N/A
Polyunsaturates	13 g	N/A
Cholesterol	429 mg	143 % of 300mg
Sodium	1360 mg	57 % of 2400mg
Potassium	3666 mg	105 % of 3500mg
Carbohydrates	156 g OR 40 %	52 % of 300g
Fibre	28 g	112 % of 25g
Sugars	58 g	N/A
Protein	g OR 34 %	266 % of 50g

Retinol	219 µg	N/A
Vitamin C	101 mg	169 % of 60mg
Calcium	718 mg	72 % of 1000mg
Iron	14 mg	77 % of 18mg
Vitamin E	3 µg	N/A
Vitamin K	182 µg	228 % of 80 µg
Thiamin	0 mg	0 % of 1.5mg
Riboflavin	2 mg	141.18 % of 60mg
Niacin	29 mg	146 % of 20mg
Vitamin B12	8 µg	140 % of 6 µg
Pantothenate	5 mg	50 % of 10mg
Phosphorus	1628 mg	163 % of 1000mg
Magnesium	449 mg	112 % of 400mg
Zinc	10 mg	69 % of 15mg
Vitamin B6	3 mg	160 % of 2mg
Folic Acid	172 µg	N/A