Ectomorphworkout.org
7 Sample Meal Plans
Day 1
Breakfast:
1.5 cups raw oatmeal
1 cup skim milk
1/2 cup dried cranberries or raisins
1 TBS flax oil (cinnamon flavored flax oil works well with oatmeal too)
750 calories, 35 g protein, 90 g carbs, 18 g fat
Midmorning Snack:
1 cup skim milk
1 large piece of fruit with 1 TBS natural peanut butter
1 low-fat mozzarella stick
500 calories, 30 g protein, 30 g carbs, 18 g fat
Lunch:
2 cups egg salad on 2 whole wheat pitas
1 banana
600 calories; 74 g protein, 16 g carbs, 30 g fat
Afternoon Snack:
1 cup low-fat vanilla yogurt
1 cup fat-free cottage cheese
1 cup blueberries
2 TBS wheat germ
1 TBS honey
600 calories, 38 g protein, 80 g carbs, 2.5 g fat
Dinner:
6 oz grilled salmon
1 large sweet potato
1 cup cut green beans
1 cup skim milk
700 calories, 45 g protein, 70 g carbs, 20 g fat
After Dinner Snack:
Peanut butter smoothie
600 calories, 30 g protein, 35 carbs, 16 fat
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Ectomorphworkout.org
7 Sample Meal Plans
Day 2
Breakfast:
4 Whole grain frozen waffles
2 TBS pure maple syrup
1 cup low-fat cottage cheese
1 cup fresh strawberries
625 calories, 40 g protein, 90 g carbs, 6 g fat
Midmorning Snack:
Peanut butter, banana and honey sandwich
2 pieces whole grain bread
2 TBS banana
1 whole banana
2 TBS honey
2 cups non-fat milk
600 calories, 25 g protein, 85 g carbs, 18 g fat
Lunch:
Pasta Vegetable Medley
1 cup non-fat milk
700 calories, 25 g protein, 125 g carbs, 11 g fat
Afternoon Snack:
Favorite Meal Replacement Shake mixed with 1 cup non-fat milk, 1 cup frozen fruit and 2 TBS flax oil
Add water to desired consistency
650 calories, 50 g protein, 45 g carbs, 28 g fat
Dinner:
8 oz turkey breast
2 large sweet potatoes or yams
1 cup collard greens or swiss chard
700 calories, 55 g protein, 95 g carbs, 5 g fat
After Dinner Snack:
High protein pudding
400 calories, 40 g protein, 45 g carbs, 5 g fat
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Ectomorphworkout.org
7 Sample Meal Plans
Day 3
Breakfast:
Vegetable omelet
(2 whole eggs, 2 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your
choice)
2 slices 12-grain bread
1 cup non-fat milk
1 fresh orange
700 calories, 30 g protein, 60 g carbs, 20 g fat
Midmorning Snack:
1 can tuna fish
2 cups cooked brown rice
Salsa to taste
1 medium plum
700 calories, 40 g protein, 100 g carbs, 5 g fat
Lunch:
Turkey and cheese sandwich (2 slices 12-grain bread, 8 oz sliced turkey breast, 1 thin 2-oz slice low
fat provolone cheese, fat-free honey mustard, lettuce, tomato)
1 small bunch red grapes
650 calories, 55 g protein, 80 g carbs, 10 g fat
Afternoon Snack:
Favorite MRP
1 cup skim milk
2 cups frozen fruit
Water to desired consistency
675 calories, 50 g protein, 80 g carbs, 18 g fat
Dinner:
1 6 oz grilled pork chop
1 cup broccoli
2 cups whole grain, brown rice
650 calories, 38 g protein, 43 g carbs, 14 g fat
After Dinner Snack:
Protein shake
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat
3
Ectomorphworkout.org
7 Sample Meal Plans
Day 4
Breakfast:
Oat bran waffles
(oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the
package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet
like a pancake.)
1 cup skim milk
615 calories, 49 g protein, 71 g carbs, 15 g fat
Midmorning Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat
Lunch:
Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar
cheese, non-fat mayo, lettuce, tomato)
1 large pear
610 calories, 44 g protein, 77 g carbs, 14 g fat
Afternoon Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat
Dinner:
1 bowl Mexican Chicken Chili
389 calories, 40 g protein, 27 g carbs, 14 g fat
After Dinner Snack:
Protein shake
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat
4
Ectomorphworkout.org
7 Sample Meal Plans
Day 5
Breakfast:
Buckwheat pancakes
(Arrowhead Mills buckwheat pancake mix, skim milk, and whey protein. Make a half serving of
pancake mix, following the package directions and add 2 scoops of pure whey protein. Cook the
pancake in a no stick pan coated with nonstick spray.)
2 cups skim milk
1 cup fresh blueberries
615 calories, 49 g protein, 71 g carbs, 15 g fat
Midmorning Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat
Lunch:
Ham and cheese sandwich (2 slices 12-grain bread, 4 oz sliced ham, 1 thin 2-oz slice reduced fat
Swiss cheese, lettuce, tomato, and mustard)
1 large apple
610 calories, 44 g protein, 77 g carbs, 14 g fat
Afternoon Snack:
Protein shake
1 cup skim milk
2 large pieces of fruit
658 calories, 40 g protein, 84 g carbs, 18 g fat
Dinner:
1 homemade burger on a whole wheat bun
1 cup skim milk
450 calories, 34 g protein, 52 g carbs, 20 g fat
After Dinner Snack:
Protein shake
1 large piece of fruit
458 calories, 32 g protein, 42 g carbs, 18 g fat
5
Ectomorphworkout.org
7 Sample Meal Plans
Day 6
Meal 1
Breakfast Burritos
Scramble 2 whole eggs + 4 egg whites mixed with 1/2 cup salsa, 1 cup diced peppers and 1/2 cup
reduced fat pepper jack cheese. Sauté ¥ggs and add to 4 whole wheat tortillas; top with salsa
1 medium grapefruit
761 calories, 51 g protein, 88 g carbs, 20 g fat
Meal 2
2 cups oat bran made with 2 cups low-fat milk, dash of cinnamon and topped with 1/2 cup raisins
495 calories, 12 g protein, 108 g carbs, 3 g fat
Meal 3
2 frozen organic burritos
Carrot sticks
620 calories, 20 g protein, 101 g carbs, 16 g fat
Meal 4
Triple Decker Peanut butter and banana (3 slices whole grain bread, 3 TBS peanut butter, 2 bananas.
Top each slice bread with 1 TBS peanut butter, slice banana place between bread).
1 cup organic black bean soup
625 calories, 19 g protein, 77 g carbs, 27 g fat
Meal 5
6 oz tuna steak
1 cup whole wheat pasta with 1 cup favorite marina sauce, mixed with steamed broccoli
1 cup low-fat milk
674 calories, 36 g protein, 50 g carbs, 13 g fat
Meal 6
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat
6
Ectomorphworkout.org
7 Sample Meal Plans
Day 7
Meal 1
1 multi-grain bagel, topped with 2 TBS reduced cream cheese and 4 oz smoked salmon
1 pear
640 calories, 43 g protein, 77 g carbs, 18 g fat
Meal 2
Whole grain, hydrogenated oil free crackers (Kashi TLC crackers are great)
1 cup low-fat cottage cheese (dip crackers in cottage cheese)
1 orange
348 calories, 26 g protein, 44 g carbs, 8 g fat
Meal 3
2 slices whole grain bread with 6 oz ham, 2 oz reduced fat cheese, sliced tomato and lettuce. Top
with honey mustard
veggie sticks
1 cup low-fat milk
590 calories, 62 g protein, 55 g carbs, 12 g fat
Meal 4
Favorite MRP with 2 cups low-fat milk, 2 cups frozen fruit plus 1 TBS flax oil
Add water to desired thickness
736 calories, 66 g protein, 71 g carbs, 16 g fat
Meal 5
1 homemade 6 oz sirloin burger on a whole wheat bun
2 cups steamed mixed vegetables
1 large sweet potato
1 cup skim milk
680 calories, 52 g protein, 97 g carbs, 8 g fat
Meal 6
1 cup low-fat cottage cheese with 1 cup mixed fruit canned in own juice
241 calories, 24 g protein, 28 g carbs, 4 g fat
*prepackaged mixed veggies can be purchased in the produce section of most stores
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