February 2013 Meal Plan

Angela and I have really buckled down our eating this year. First, we wanted to make a concerted effort to eat better nutritionally. Second, we don’t go out to eat anymore, which has been a huge help in terms of budget and knowing what goes into our bodies.

Although we eat fairly plain nowadays, neither of us feel like we’re missing out on anything. Here’s a breakdown of what we’re eating – we do three low calorie days to one high calorie day.

Angela Low Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
1 Scoop Protein 150 2 9 1 24 3
1 Rice Cake 60 0.5 14 1 1 0
1T Peanut Butter 105 8 3 1 3.5 0.5
Meal 3
1 Scoop Protein 150 2 9 1 24 3
4oz Sweet Potato 100 0 24 4 4 8
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 4
1oz Mixed Nuts 170 15 5 3 6 1
1 Medium Apple 95 0 25 4 0 19
Meal 5
6oz Chicken 186 0 0 0 36 0
BWW Medium Sauce (2T) 40 3 2 0 0 0
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
1 Scoop Protein 150 2 9 1 24 3
Totals
  1668 62.5 125 21 149.5 44.5

Angela High Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
2 Eggs 142 10 0 0 12 0
3 Slices Bacon 129 9 0 0 9 0
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
2 Biscotti 180 6 28 0 4 14
Meal 3
1/2 F&E Supreme Pizza 495 19.5 57 3 22.5 4.5
Meal 4
1oz Mixed Nuts 170 15 5 3 6 1
1 Medium Apple 95 0 25 4 0 19
Meal 5
1 Scoop Protein 150 2 9 1 24 3
3oz Sweet Potato 75 0 18 3 3 6
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
1 Scoop Protein 150 2 9 1 24 3
Totals
  1999.5 82.5 184 18 131 68.5

Nick Low Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 Scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Snack
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
Meal 3
6oz Chicken 186 0 0 0 36 0
7oz Sweet Potato 175 0 42 7 7 14
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 Scoop Protein 150 2 9 1 24 3
1 T Olive Oil 119 14 0 0 0 0
Meal 4
2 Banana Bars 262 8 31.8 2 17.4 8.8
1 Medium Apple 95 0 25 4 0 19
Meal 5
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Meal 6
2 Scoop Protein 300 4 18 2 48 6
Chocolate Chips (30g) 140 9 20 0 2 16
Totals
  3282.5 108 314.8 44 272.9 98.8

Nick High Calorie

Food Calories Fat Carbs Fiber Protein Sugar
Meal 1
1 Scoop Protein 150 2 9 1 24 3
Pre-Workout
1 scoop NO-XPLODE 25 0 6 0 0 0
Meal 2
5 Eggs 355 25 0 0 30 0
1 C Oatmeal 300 6 54 8 10 2
1 C Coffee 10 0 0 0 0 0
1T Sugar 45 0 12 0 0 12
2T Half and Half 40 3 1 0 1 1
2 Biscotti 180 6 28 0 4 14
Meal 3
1/2 F&E Supreme Pizza 495 19.5 57 3 22.5 4.5
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 4
2 Banana Bars 262 8 31.8 2 17.4 8.8
1 Medium Apple 95 0 25 4 0 19
1 Scoop Protein 150 2 9 1 24 3
Meal 5
1/2 C Egg Whites 67 0 3 0 13 0
3 Eggs 213 15 0 0 18 0
1/2 Avocado 113.5 10.5 6 4.5 1.5 0
1 C Oatmeal 300 6 54 8 10 2
3oz Ham Steak 75 1.5 3 0 13.5 3
2oz Bell Pepper 12 0 2 0 0 2
Romaine (100g) 17 0 3 2 1 1
Cucumber (50g) 7.5 0 2 0 0.5 1
1 T Olive Oil 119 14 0 0 0 0
Meal 6
2 Scoop Protein 300 4 18 2 48 6
Chocolate Chips (30g) 140 9 20 0 2 16
Totals
  3614.5 145.5 348.8 37.5 241.9 100.3

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