Meal Plan for Your Man OR for a MAX Workout Schedule
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Happy Father’s Day!
In honor of fathers, husbands, and boyfriends everywhere, I want to share a higher calorie meal plan. Men naturally need more calories than women due to their size. The bigger the stature or weight, the more calories your body needs to survive.
Now, if your body fat is low or you are working out to an intense workout, you may also need just as many calories as this meal plan outlines. (see how many calories you need for a meal plan)
Basically, calories are calories whether they are going into a man or woman’s body. They are just a unit of energy for the body to consume. Therefore, just because this is labeled as a “man meal plan” doesn’t mean a woman could not have great results from it if there calories are around 2,000.
The meal plan not only is designed based on calories (roughly 2,100 calories daily), but it also takes into account proper nutrition for someone trying to lose weight and eat a healthy, balanced diet. If you can’t cook and prep every meal, I’d recommend Shakeology for breakfast or lunch to get in all of your nutrients every day.
2,100 Higher Calorie Meal Plan
Day 1
Ingredients
- 2 eggs, large
- 3 meatless breakfast links (about 1 ounce each)
- 2 slices bread, whole wheat
- 1 teaspoon unsalted butter
- 1/2 teaspoon jam, all-fruit
- 8 fluid ounces milk, fat-free
- Spray a saucepan lightly with non-stick cooking spray. Add enough water to fill the pan halfway. Bring water to a boil, then reduce heat to a simmer (bubbles should begin to break the surface of the water).
- Break egg into a measuring cup. Carefully slide egg into simmering water, holding the lip of the cup as close to the water as possible. Repeat with other egg.
- Simmer eggs, uncovered, for 3 to 5 minutes or to desired doneness. Remove with a slotted spoon.
- Meanwhile, prepare breakfast links as per package directions.
- Toast bread to desired crispness. Spread one with butter and one with jam.
- Serve breakfast with a glass of milk.
- 1 whole wheat hoagie roll, medium
- 2 teaspoons mayonnaise, low-fat
- 1/2 teaspoon dijon mustard
- 1 ounce cheese, Swiss, low-fat
- 3 ounces lean pork tenderloin, roasted
- 1 ounce ham, lean, reduced sodium
- handful of edamame
- Spread one side of roll with mayonnaise, and the other side with mustard.
- Fill sandwich with cheese, cooked pork (use leftover if possible), and ham.
- Serve with edamame
Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes
Ingredients
- 6 1/2 ounces beef tenderloin, raw
- 2 1/4 teaspoons extra virgin olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 1 1/2 teaspoons balsamic vinegar
- 1/2 cup bell peppers, green, sliced
- 1/2 cup red bell pepper, cut in strips
- 1/2 cup onion, yellow, sliced
- 2 tablespoons chicken broth, fat-free, low-sodium
- Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
- Brush steak with olive oil.
- Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
- Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
- Heata medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
- Place steak on a plate and spoon vegetables and pan juices around steak.
Wild Rice
Prep Time: 5 minutes or less
Total Time: 25 minutes
Cook Time: 20 minutes
Ingredients
- 2/3 cup rice, wild, cooked
- 2 teaspoons spread, buttery, low-fat
- Prepare rice per package directions.
- Serve 2/3 cup of the rice topped with spread with dinner.
Mango-Berry Smoothie
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes
Ingredients
- 1/3 cup mango, chunks, frozen
- 1/2 cup strawberries, frozen, unsweetened
- 3 tablespoons milk, 1% fat
- Process frozen fruit and milk with 1 ice cube in a blender or food processor.
Day 2
- 1 English muffin, whole wheat
- 2 1/2 teaspoons margarine, canola-based, trans-fat free
- 3/4 cup liquid-egg substitute
- 1 ounce Canadian bacon
- 1 cup blueberries
- Cut English muffin in half and spread both halves evenly with margarine.
- Cook egg substitute over medium-high heat in skillet lightly coated with cooking spray.
- Heat Canadian bacon briefly on both sides in a small skillet.
- Remove egg from heat and place on bottom half of the English muffin. Top with Canadian bacon and other half of muffin.
- Enjoy breakfast with blueberries on the side, and a cup of coffee or tea.
- 1 tablespoon mayonnaise, low-fat
- 2 slices rye bread
- 4 1/2 ounces roast beef, lean, deli-style
- 1/4 tomato, medium
- 1 lettuce leaf
- 2 1/2 tablespoons almonds, roasted, coarsely chopped
- 6 ounces low-fat yogurt, favorite flavor
- Spread mayonnaise onto bread.
- Arrange roast beef, sliced tomato and lettuce on one slice of bread, and top with remaining slice.
- Serve sandwich with almonds and yogurt.
- Enjoy with a glass of water.
Prep Time: 10 minutes
Total Time: 35 minutes
Cook Time: 25 minutes
Ingredients
- 2 tablespoons basil, fresh, chopped
- 1 fluid ounce chicken broth, fat-free, low-sodium
- 1 1/2 teaspoons garlic, chopped
- 2 teaspoons extra virgin olive oil
- 1/8 teaspoon thyme, ground
- 1/8 teaspoon black pepper
- 1/8 teaspoon salt
- 6 1/2 ounces chicken breast, boneless/skinless, raw
- Preheat oven to 425°F.
- Spray a shallow baking dish with non-stick cooking spray.
- In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
- Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
- Bake for 20 to 25 minutes, or until chicken is no longer pink inside.
Three Bean Salad
Prep Time: 10 minutes
Total Time: 10 minutes
Cook Time: 0 minutes
Ingredients
- 1/4 cup green beans, cooked
- 1/4 cup yellow beans, cooked
- 2 tablespoons kidney beans, canned, reduced sodium
- 2 tablespoons vinegar, cider
- 1/8 teaspoon black pepper
- Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.
Quick & Easy Couscous
Prep Time: 5 minutes or less
Total Time: 10 minutes
Cook Time: 5 minutes or less
Ingredients
- 2/3 cup couscous, cooked
- 3/4 teaspoon extra virgin olive oil
- 1/2 teaspoon parsley, fresh, chopped
- Prepare couscous per package directions, Portion out 2/3 cup.
- Drizzle with olive oil and parsley.
Blueberries
Prep Time: 5 minutes or less
Total Time: 5 minutes or less
Cook Time: 0 minutes
Ingredients
- 1 cup blueberries
- 2 tablespoons fat-free whipped topping, frozen
- Top blueberries with whipped topping and enjoy for dessert.
Day 3
Breakfast Avocado-Tomato Sandwich
- 2 pieces bread, whole wheat
- 1/2 cup avocado, fresh, cubed
- 2 1/2 ounces cheddar cheese, low-fat
- 3 pieces thinly sliced tomato
- 1/2 cup sliced strawberries, fresh
- 8 fluid ounces milk, fat-free
- Toast bread, if desired.
- Slice or mash avocado and place over slices of bread. Top with cheese and tomato.
- Serve sandwich with strawberries.
- Enjoy breakfast with a cup of milk.
- 1 whole wheat hoagie roll, medium
- 2 teaspoons mayonnaise, low-fat
- 1/2 teaspoon dijon mustard
- 1 ounce cheese, Swiss, low-fat
- 3 ounces lean pork tenderloin, roasted
- 1 ounce ham, lean, reduced sodium
- handful of edamame
- Spread one side of roll with mayonnaise, and the other side with mustard.
- Fill sandwich with cheese, cooked pork (use leftover if possible), and ham.
- Serve with edamame
Prep Time: 10 minutes
Total Time: 25 minutes
Cook Time: 15 minutes
Ingredients
- 6 1/4 ounces chicken breast, boneless/skinless, raw
- 1 teaspoon garlic, chopped
- 1/8 teaspoon black pepper
- 2 teaspoons extra virgin olive oil
- 1/2 bell pepper, green, medium
- 1/2 red bell pepper, medium
- 2 tablespoons chicken broth, fat-free, low-sodium
- 1/2 cup tomatoes, diced, canned
- Slice chicken breast crosswise into thin slices.
- On a plate, mix the garlic and pepper; add the chicken strips and toss until well coated.
- In a medium skillet, heat oil over high heat. Add the chicken and stir-fry for 2 to 3 minutes, or until lightly browned and cooked through; transfer to a clean plate.
- Add bell peppers and stir-fry for 3 to 4 minutes, or until peppers start to soften and brown. Add tomatoes and chicken stock; bring to a boil.
- Reduce heat to low, cover and simmer, stirring occasionally, for 3 to 4 minutes, or until peppers are very tender.
- Return the chicken to the skillet. Cover and simmer for 3 minutes, or until chicken is heated through and flavors are blended.
Baked Sweet Potato
Prep Time: 5 minutes or less
Total Time: 45 minutes
Cook Time: 40 minutes
Ingredients
- 1 sweet potato, raw
- 1 tablespoon spread, buttery, low-fat
- Bake potato in preheated 375° oven until tender.
- Top with spread.
Watermelon
- 2 cups watermelon, fresh
- Enjoy diced watermelon for dessert.
Day 4
Ingredients
- 2 eggs, large
- 3 meatless breakfast links (about 1 ounce each)
- 2 slices bread, whole wheat
- 1 teaspoon unsalted butter
- 1/2 teaspoon jam, all-fruit
- 8 fluid ounces milk, fat-free
- Spray a saucepan lightly with non-stick cooking spray. Add enough water to fill the pan halfway. Bring water to a boil, then reduce heat to a simmer (bubbles should begin to break the surface of the water).
- Break egg into a measuring cup. Carefully slide egg into simmering water, holding the lip of the cup as close to the water as possible. Repeat with other egg.
- Simmer eggs, uncovered, for 3 to 5 minutes or to desired doneness. Remove with a slotted spoon.
- Meanwhile, prepare breakfast links as per package directions.
- Toast bread to desired crispness. Spread one with butter and one with jam.
- Serve breakfast with a glass of milk.
- 1 tablespoon mayonnaise, low-fat
- 2 slices rye bread
- 4 1/2 ounces roast beef, lean, deli-style
- 1/4 tomato, medium
- 1 lettuce leaf
- 2 1/2 tablespoons almonds, roasted, coarsely chopped
- 6 ounces low-fat yogurt, favorite flavor
- Spread mayonnaise onto bread.
- Arrange roast beef, sliced tomato and lettuce on one slice of bread, and top with remaining slice.
- Serve sandwich with almonds and yogurt.
- Enjoy with a glass of water.
Yields: 10 rolls | Serving size: 1 roll | Calories: 296 | Fat: 5 g | Previous Points: 6 | Points Plus: 6 |Trans Fats: 0 g | Cholesterol: 27 mg | Sodium: 584 mg | Carbohydrates: 31 g | Dietary fiber: 7 g | Sugars: 5 g | Protein: 21 g
Ingredients
- 10 whole wheat lasagna noodles, cooked to al dente (about 8 minutes), well drained
- 1 (24 ounce) jar marinara sauce (no sugar added, I like Ragu Lite or Amy’s Pasta Sauce)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 6 cups baby spinach, loosely packed and chopped well
- 1 cup low-fat ricotta cheese
- 1 1/2 cups part-skim, shredded mozzarella
- 1/2 cup low-fat cottage cheese (small curd if possible)
- 1 egg white
- 1 teaspoon dried oregano
- Kosher or sea salt to taste
- 1/2 teaspoon black pepper
- 1/4 cup grated parmesan cheese
Directions
Preheat oven to 425 degrees. Add 1 1/4 cups marinara to a 13″ x 9″ x 2″ casserole dish.
In a large skillet, add oil and heat to medium-low heat. Saute garlic until fragrant, about 1 minute. Add chopped spinach and saute until wilted, about 3 minutes.
In a large mixing bowl, combine garlic, spinach, ricotta, 1 cup mozzarella, cottage cheese, egg white, oregano, salt and pepper.
On a work surface, lined with parchment paper, arrange lasagna noodles flat, add 1/4 cup cheese and spinach mixture to each noodle, spread evenly to cover noodles. Start rolling the noodle at the end closest to you. Place lasagna rolls seam side down, not quite touching, in the prepared casserole dish. Evenly spread 1 cup marinara over rolls, sprinkle with remaining mozzarella and parmesan.
Cover with aluminum foil and bake 20 minutes, or until cheese is hot and bubbly. If desired, serve rolls with additional heated marinara.
Day 5
- 1 English muffin, whole wheat
- 2 1/2 teaspoons margarine, canola-based, trans-fat free
- 3/4 cup liquid-egg substitute
- 1 ounce Canadian bacon
- 1 cup blueberries
- Cut English muffin in half and spread both halves evenly with margarine.
- Cook egg substitute over medium-high heat in skillet lightly coated with cooking spray.
- Heat Canadian bacon briefly on both sides in a small skillet.
- Remove egg from heat and place on bottom half of the English muffin. Top with Canadian bacon and other half of muffin.
- Enjoy breakfast with blueberries on the side, and a cup of coffee or tea.
Ingredients
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- 2 slices bread, whole wheat
- 1 tablespoon mayonnaise, low-fat
- 3 ounces ham, lean, reduced sodium
- 1 1/2 ounces cheese, Swiss, low-fat
- 2 tablespoons soy beans (nuts), roasted, unsalted
- 8 strawberries, whole, fresh
- 8 ounces plain, low-fat yogurt
- Spread one slice of bread with mayonnaise.
- Top with ham, cheese and other slice of bread. Serve with soy nuts on the side.
- For dessert, enjoy sliced strawberries mixed with yogurt.
Day 6
Ingredients
- 2 slices bread, whole wheat
- 1 tablespoon mayonnaise, low-fat
- 3 ounces ham, lean, reduced sodium
- 1 1/2 ounces cheese, Swiss, low-fat
- 2 tablespoons soy beans (nuts), roasted, unsalted
- 8 strawberries, whole, fresh
- 8 ounces plain, low-fat yogurt
- Spread one slice of bread with mayonnaise.
- Top with ham, cheese and other slice of bread. Serve with soy nuts on the side.
- For dessert, enjoy sliced strawberries mixed with yogurt.
2-3 Chicken Breasts, sliced
1 x small head Broccoli, cut into small florets
1/2-1 zucchini, sliced
1 x large carrot, sliced
1 x teaspoon Crushed Chilli
1 x teaspoon Ground Cumin
2 x teaspoon Crushed Garlic
1 x teaspoon Ground Coriander
1/2 Spanish Onion, finely chopped
1.5 x tablespoons Coconut Oil
Juice of half a fresh Lime
3 x tablespoons Natural Crunchy Peanut Butter
2 x tablespoons Coconut Sugar or Natvia
3 x tablespoons Shredded Coconut
1 x teaspoon Tamari (optional)
I – 2 cups water
Heat fry pan, add the coconut oil, coriander, cumin, garlic and red onion and fry for about 30seconds. Add the peanut butter, chilli, lime juice, Natvia (or coconut sugar), coconut and tamari sauce and stir. This will form a paste. Gradually add the water, about 1/2 cup at a time till you get the sauce to a consistency that you like. (more water = runnier sauce)
Simmer for a few minutes and turn heat off and set aside.
In another heated pan, place a little coconut oil and a little garlic.
Add the chicken and brown it up. Add the vegetables and stir fry for a few minutes.
Pour over the sauce and heat for about 1-2 minutes.
Serves 6
We served this in a bowl with a serve of ‘Slim Pasta’ (or you can serve it with your choice of brown rice etc)
Day 7
Breakfast Avocado-Tomato Sandwich
- 2 pieces bread, whole wheat
- 1/2 cup avocado, fresh, cubed
- 2 1/2 ounces cheddar cheese, low-fat
- 3 pieces thinly sliced tomato
- 1/2 cup sliced strawberries, fresh
- 8 fluid ounces milk, fat-free
- Toast bread, if desired.
- Slice or mash avocado and place over slices of bread. Top with cheese and tomato.
- Serve sandwich with strawberries.
- Enjoy breakfast with a cup of milk.
- 1 whole wheat hoagie roll, medium
- 2 teaspoons mayonnaise, low-fat
- 1/2 teaspoon dijon mustard
- 1 ounce cheese, Swiss, low-fat
- 3 ounces lean pork tenderloin, roasted
- 1 ounce ham, lean, reduced sodium
- handful of edamame
- Spread one side of roll with mayonnaise, and the other side with mustard.
- Fill sandwich with cheese, cooked pork (use leftover if possible), and ham.
- Serve with edamame
Watermelon for dessert
- 2 cups watermelon, fresh
Enjoy diced watermelon for dessert.
