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

2150 Calorie Menu

I am re-posting my meal plan as I just realized my cup measurements were off. I also cut down a little bit of carbohydrates (mainly rice and spaghetti). A rice cooker cup is not equivalent to a normal cup. This is my current meal plan and it has been for the last 2 weeks or so. This seems to be working just fine so far but it might change if I start burning a lot more calories on Phase 2 of BeachBody Insanity.

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)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 392 cal, 11.8g fat, 8.8g carb, 37g protein

Meal 2: 10am
- 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
- 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)
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: 10pm (Optional)
- 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

Meal Plans

The Nutrition Guide provided with Beachbody Insanity is insane. It does focus on eating 5 small, well balanced meals throughout the day and they also provide 100 - 200 calorie food blocks to add on to your meals if you need calories.

My caloric needs being as high as 3300 calories leads to meals that are 500+ in calories. My thoughts were: 1) there are too many recipes 2) I don't have time to cook all this as I work 9 hours a day 3) I am going to be skipping meals for sure.

Regardless, I tried making a menu for myself.

Meal 1: Breakfast 08:00am 500 cal
Pro-Oatmeal
1-1/3 cup oatmeal
1-1/2 scoop protein
2-1/2 tablespoon chopped almonds
1 cup fresh/frozen berries
1/4 cup of skim milk

Meal 2: Morning Snack 10:00am 500 cal
Yogurt Bowl
1-1/2 nonfat plain yogurt
2 Tbsp of dried craisins
3 TBsp of almonds
1 apple

Meal 3: Lunch 12:00pm 500 cal
Grilled chicken Salad
3 oz of grilled chicken breast
3 cups of mixed dark greens
1/2 apple chopped
1 tbs of almonds
cucumber, sliced

OR
Lean burger
whole wheat english muffin
4oz extra lean ground beef
1 slice of reduced fat cheese
1 cup of greens

OR
3/4 whole wheat pasta
1 cup mixed steam vegetables
1/3 cup of feta cheese
3 oz of diced grilled chicken

Meal 4: Afternoon Snack 03:00pm 500 cal
Protein Pizza Muffin
1 whole grain English muffin
1/3 cup mozarella
1 cup broccoli
1 orange

Meal 5: Preworkout 05:30pm 300 cal
1 protein bar

Workout: 6:00pm

Meal 6: Postworkout 7:00pm 200 calories
1 protein scoop
1 cup 1% milk

Meal 7: Dinner 08:00pm 700 cal
Brown Rice Bowl
2/3 cup cooked brown rice
4oz chicken
1 cup peas
1 slice of wheat toast with 1 oz turkey and 1 oz reduced fat cheese

Meal 8: Night Snack 10:00pm 200 cal
1/2 cup of oatmeal

However, in the end I just couldn't cook all this stuff. I did cook wheat pasta and baked chicken and burger. I also did prepare the breakfasts suggested (these are the easiest recipes), but it is just way too much cooking.

What I did was I did mass cooking and I just pretty much have the same food for a few days. I think as long as you have enough calories and protein in your meals you will be fine (and low fat). We'll see how it goes.