1750-2000 Calorie Menu

Now that I am in my weight lifting phase I probably won't be burning as many calories but I definitely need to make sure I have enough calories and enough protein for my muscles. This is the menu I will be following for the next 8-12 weeks. As you can see there isn't much of a difference between the old one. However, I am adding casein protein in the mornings and in the late evening (right before going to bed).


Meal 2 is also optional for me (that is about 300 calories off) but there are times when I just prefer eating a smaller snack maybe 100-200 calorie like a couple of eggs as they feel a little lighter. Sometimes I will save the yogurt for my 4pm snack.


It is important not to increase your caloric intake or decrease it drastically (ie. a difference of 500 calories). If you do calorie adjustments in your meals do it by increasing or decreasing it by 200-300 every time and run with it for 3-4 weeks and then re-ass it. Don't make my mistake where I just overate and gained weight during my Insanity workout.

Meal 1: 730am and 900am
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 360 cal, 4g fat, 43g carb, 38g protein

Meal 2: 10am (or 200 cal snack) - optional
- 1 cup (8oz) of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
2/3 cup cooked brown rice (145 cal, 1.1g fat, 30g carb, 3.3g protein)
1 cup cooked vegetables (50 cal)
Totals: 425 cal, 16.2g fat, 30g carb, 25.2g protein

Meal 4: 4pm (100-200 cal snack) - NOT optional, important to fuel your workout
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein

Meal 6: 8pm
- 3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
- 3/4 cup of wheat pasta (190 cal, 1 fat, 33 carb, 8 protein)
1 cup cooked vegetables (50 cal)
Totals: 368 cal, 1g fat, 33g carb, 32g protein

Meal 7: 11pm
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein

Sample 2500 Calorie Menu

I have re-done my menu based on the recalculation of calories. Here is my new meal plan. It kind of revolves around my work schedule and workout schedule. I also tried to keep the 20% fat, 40% carb, 40% protein, but that is kind of hard to do.

Meal 1: 730am and 830am
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
- 1 cup of dry oatmeal with water (300 cal, 6g fat, 54g carb, 10g protein)
Totals: 542 cal, 11.8g fat, 58g carb, 42g protein

Meal 2: 10am
- 1 cup of fat free yogurt (110 cal, 0 fat, 17g carb, 9g protein)
- 2 table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein

Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
1 cup cooked brown rice (218 cal, 1.6g fat, 46g carb, 5g protein)
1 cup cooked vegetables (50 cal)
Totals: 498 cal, 16.7g fat, 46g carb, 26.9g protein

Meal 4: 4pm
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein

Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of 2% milk (122 cal, 4.8g fat, 11g carb, 8g protein)
Totals: 242 cal, 5.8 g fat, 14g carb, 32 g protein

Meal 6: 8pm
3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
1 cup of wheat pasta (285 cal, 1.5 fat, 49.5 carb, 12 protein)
1 cup cooked vegetables (50 cal)
Totals: 463 cal, 1.5 fat, 49.5 carb, 36g protein

Meal 7: 10pm
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
- 1 turkey slice (36 cal, 1.4g fat, 1g carb, 5g protein)
- 2 tablespoon of mozzarella cheese (90 cal, 6g fat, 1g carb, 8g protein)
Totals: 226 cal, 8.4g fat, 20g carb, 18g protein