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Meal Plans

So, what does a typical day look like when following the 4tLoF Formula? 
Pretty much the same as any normal day. Click on the meal below to see sample foods and recipes.

Breakfast

Food / Recipe Serving Calories Fat Carbs Fiber Protein
3/4 cup Kashi Go Lean Cereal + 1 cup 2% milk + 5 almonds 1 262 9g 35g 8g 19g
Yogurt Parfait: 1/2 cup Greek Yogurt + 1/2 scoop protein powder + 1/4 cup mixed berries + 1/4 cup granola 1 300 9g 27g 3g 27g
B.E.L.T: 6 egg whites + ¼ cup cheese + 2 slices bread + 3 oz turkey/ham bacon + tomato and lettuce 449 14g 27g 4g 51g
 

More Breakfast Staples

 Simple Protein Pancakes
1/4 cup Greek Yogurt or cottage cheese
1/2 cup egg whites
1/3 cup rolled oats
1 Tbsp flax or chia seeds
Cinnamon

Toppings: maple syrup, mixed berries, add mashed banana to batter, whipped cream, add chopped nuts or peanut butter to the batter

Mix all ingredients together in a bowl. Heat a skillet over medium heat and spoon batter onto oiled skillet. Leave for 1-2 minutes or until you see bubbles and then flip and repeat on other side. Remove from heat and serve with you topping of choice. * Bonus! You can make these in advance and then put them in the freezer for a quick breakfast. Just pop in the toaster and enjoy!


Pancake recipe with 2 tsp maple syrup  Breakdown: 280 cals  Balance Factor: -6 (so plenty of room to add some toppings)


Lunch

Lunch gives you the mid-day boost your body needs!

Lunch is a great meal that has so many options. Who needs just boring sandwiches? Be creative and pack your lunch from home whenever possible!

Try one of these options:

Food / Recipe Serving Calories Fat Carbs Fiber Protein
Tuna Salad 292 15g 3g 34g
Tuna Salad + 1 Large Tortilla Factory wrap 372 18g 21g 11g 42g
Bean Salad 283 9g 40g 12g 13g
Bean Salad + 3oz chicken breast 423 12g 40g 39g
Chicken Salad 242 13g 2g 1g 27g
Chicken Salad Bagel 312 14g 17g 3g 30g
Dr. Oetker Four Cheese Pizza + 2 oz chopped lean ham (or leftover meat) 287 13g 20g 1g 20g

Dinner

Try one of these options:

Food / Recipe Serving Calories Fat Carbs Fiber Protein
4oz beef filet + 1 cup mixed veggies + 1/3 cup brown rice + 1 portabello mushroom cap sprinkled with feta cheese 1 350 12g 26g 5g 29g
Hearty Chili 1 437 7g 51g 13g 44g
4 oz salmon + 1 small roasted sweet potato + 12 asparagus spears + large salad with olive oil and vinegar 1  470 24g 24g 3g 35g
1/2 cup cooked pasta + 1/2 cup tomato sauce + 4 oz ground beef/chicken + sprinkle with parmesan cheese + large salad 1 413 9g 37g 5g 43g

Daily Snacks

Snacks are important to fuel our bodies between meals. Remember to listen to your body; if you’re hungry, have a snack! Just be sure it balances out. Some great options are:

Food / Recipe Serving Calories Fat Carbs Fiber Protein
Mini Gryfe Pizza 1 260 12g 25g 13g
Trail Mix 1/3 cup 231 15g 22g 7g
Protein Shake: 1 scoop protein powder + ½ cup almond milk/regular milk/yogurt + ½ cup blueberries or ½ banana 222 5g 18g 26g
2 Tbsp Summer Fresh Dip (Artichoke and Asiago) + 2oz shrimp + 15 Beanitos chips 370 25g 15g 16g
½ cup Greek Yogurt + ¼ cup Daryls Cereal + 1 tsp maple syrup/honey 337 5g 41g 6g 32g
1 Bag Beef Jerky 75g 214 3g 11g 3g 35g
1 med apple + 15 almonds + 1 Babybel cheese 248 12g 29g 7g 10g
 

Before-bed Snacks

Pre-bedtime snacks must contain protein and fat, while being relatively low in carbs.

Food / Recipe Serving Calories Fat Carbs Fiber Protein
Part-skim ricotta cheese ½ cup 171 10g 6g 14g
Greek yogurt + 1 Tbsp peanut butter or 1 Tbsp flax seed ½ cup 164 8g 7g 1g 16g
1 scoop protein powder + 1 tsp almond butter 154 5g 5g 22g

Balanced Shopping List for Snacks:

  • Nuts and seeds of choice
  • Babybel and Laughing Cow Cheese
  • Low carb dips such as hummus, tzatziki, baba ganouji, artichoke and asiago
  • Dr Kracker products
  • Cottage cheese
  • Greek Yogurt
  • Daryls cereal products
  • La Tortilla Factory Wraps
  • Eggs to hard boil
  • Whey protein powder
  • Trail mix

All of the above items should be in your pantry at all times. These have higher protein content and they can balance anything high in carbs.

Things to have on the go:

  • Trail mix
  • Hard boiled eggs
  • Babybel cheese
  • Protein powder and your shaker
  • Daryls protein bars

Preparation Pointers:

  • BBQ 8-10 chicken breasts at the beginning of the week to keep in the fridge for a few days (marinate in olive oil, lemon juice, salt, pepper, oregano and paprika) Whole roasted chickens from the grocery store are great options too.
  • Buy yourself a protein shaker (comes with a little whisk like ball inside) so that you can easily get in those snacks without any prep work.
  • Roasted veggies- cut up a bunch of veggies, season with a bit of olive oil, salt and pepper and place in a roasting pan at 350F for 15-20min until vegetables are cooked (should still have a crunch to them) the less cooking the better (lengthens digestion time)
  • The simpler the better with regards to seasonings so olive oil, vinegar, mustard, spices and herbs (fresh and dry) are your best bets
  • Hard boil a dozen eggs at the beginning of the week for easy grabs
  • Rice and pastas can also be made in advance and stored in the fridge so they are ready for quick seasoning.
  • Bean salad, chicken salad, tuna salad, egg salad… all great protein which can be made in advance and will keep in the fridge. These can be added to wraps, sandwiches or eaten alone.
  • Greek Salad ingredients can be prepped in advance and kept in the fridge bare and then when ready to eat just add your dressing and cheese
  • Keep cut up veggies in the fridge for easy grab and go to pair with cheese, dips or protein salads

Consider Purchasing:

It may be helpful to purchase a blender, such as a Magic Bullet, to help with your shakes. A crock pot is also a wonderful timesaver with so much potential for healthy foods made easy!