YOUR PHYSIQUE 57 MEAL PLAN
Follow this meal plan
along with your
workouts to lose
10lbs in 10 weeks!
Your meal plan is made to include three meals and three snacks throughout the day.
Listed below are the options you may choose from for breakfast, lunch, dinner, and
snacks. Try not to skip meals throughout the day and stick to the options listed below!
Each option was designed specifically to ensure you are getting enough
carbohydrates and protein throughout the day. Along side your Physique 57 workout
plan this meal guide will lead you to healthy weight loss!
WEEK 1:
BREAKFAST OPTIONS
Meal Option #1:
1 serving of cold or hot whole grain cereal (such as Cheerios, Kashi Go Lean, Ezekiel, Uncle Sam
Flaxseed) (Cereal should contain no more than 6g added sugar)
1 cup of low-fat milk (if lactose intolerant may substitute for alternative)
1 cup of berries of your choice (blueberries, strawberries, red raspberries)
1 hardboiled egg
Meal Option #2:
1 container non-fat greek yogurt (best option Oikos Triple Zero)
¼ cup non-fat granola (with no more than 5g added sugar) or 1oz your choice of nuts
1 banana
Meal Option #3:
2 Slices of whole wheat bread
2 eggs
2 oz low or reduced fat cheese
Add any of the following: spinach, peppers, onions, and tomatoes
Meal Option #4:
2 slices of whole grain toast or 1 whole wheat wrap (such as Mission or Tumaros)
1 cup strawberries or ½ banana
1 tablespoon natural peanut butter
*May sprinkle hemp hearts of ground flax seeds
Meal Option #5:
2 slices of whole grain toast
¼ avocado
1 egg
1 cup of berries
Meal Option #6:
1 whole grain waffle
1 egg (or 3 egg whites) with 2 oz low or reduced fat cheese
Add any of the following you would like: spinach, peppers, onions, tomatoes
½ cup of fruit
Meal Option #7:
1 small banana sliced
1 cup 1% cottage cheese
1 slice whole wheat toast
1 tablespoon natural peanut butter
LUNCH OPTIONS
Meal Option #1:
2 slices whole wheat bread
3 oz lean deli meat (turkey or chicken, and reduced or no salt added)
Add any of the following to your sandwich: lettuce, tomato, peppers, onions, pickles, celery,
carrots
1 slice low or reduced fat cheese
1 orange
Meal Option #2:
3 oz chicken breast (skinless and boneless)
2 cups of mixed greens
Add any of the following: tomatoes, peppers, onions, celery, carrots
1 oz low or reduced fat cheese
2 tablespoons low fat or fat free salad dressing (Oil, Vinegar, Balsamic are best options. If you
like creamy salad dressings opt for lower fat yogurt based alternatives such as Boat House and
Opa)
1 serving whole wheat crackers (such as Nabisco Wheat Thins)
Meal Option #3:
2 slices whole wheat bread
1 tablespoon natural peanut butter and 1 tablespoon jelly
1 cup of raw baby carrots
Meal Option #4:
2 whole grain rice cakes
1 tablespoon peanut butter
1 tablespoon jelly
½ cup baby carrots
½ cup low fat yogurt
½ cup strawberries
Meal Option #5:
3 oz tuna (with 1 tablespoon light/vegetable based mayo or instead use a slice of avocado to
bind tuna)
2 cups of mixed greens
Add any of the following: lettuce, tomatoes, peppers, onions, pickles, celery, carrots
1 oz low fat or reduced fat cheese
2 tablespoons low fat or fat free dressing
1 cup of berries
1 serving whole wheat crackers
Meal Option #6:
1 whole wheat low calorie wrap
3 oz lean deli meat (such as turkey or chicken and preferably reduced/no salt added versions)
Add any of the following: lettuce, tomatoes, peppers, onions, celery, carrots
1 apple
3 cups of air popped popcorn (with only added spices, such as salt or pepper)
Meal Option #7:
1 Quest or Kind Bar-Nuts and Spices line
1 low-fat Greek yogurt
1 cup berries
DINNER OPTIONS
*When making dinners you may marinade proteins in any spices you want! Use 1 teaspoon of oil for
marinade and use balsamic, garlic, vinegar, and lime/lemon juices as desired.
Meal Option #1: Grilled Chicken and Pasta
½ cup whole wheat pasta
½ cup of marinara sauce
3 oz of grilled chicken breast
½ cup cooked/steamed vegetable without salt
Meal Option #2: Turkey and Rice
½ cup of brown rice
3 oz lean ground turkey sautéed in ½ tablespoon with any of the following: onions, carrots,
mushrooms, celery, spinach, kale
Meal Option #3: Chicken Stir Fry
½ cup brown rice
3 oz sliced chicken breast, ¼ cup onions, ¼ cup peppers, ¼ cup green snap peas all sautéed in 2
teaspoons sesame oil and garlic
2 tablespoons low sodium soy sauce
Meal Option #4: Shrimp Pasta
½ cup whole wheat pasta
4 oz shrimp sautéed with garlic and 1 teaspoon olive oil
*Add to sauté pan ½ cup sliced grape tomatoes and ½ cup chopped artichoke hearts
Add any of the following to the pan: onion, pepper, spinach, kale
Meal Option #5: Chicken and Veggies
½ cup brown rice
3 oz chicken breast
¼ cup red peppers, ¼ cup sliced onion, ½ cup kale all sautéed in 1 teaspoon olive oil with garlic
and any additional spices you prefer (such as cumin) *may add additional onion, pepper, kale
Meal Option #6: Pasta Bolognese
½ cup whole wheat pasta
1 cup low sodium tomato sauce
3 oz ground beef (mix with sauce for a Bolognese)
1 cup of broccoli
Meal Option #7: Grilled Salmon Salad
3 oz grilled salmon filet
6 spears grilled asparagus
2 cups of mixed greens with 2 tablespoons low fat or fat free dressing
Add any of the following to your salad: tomatoes, peppers, onions, cucumbers, carrots
½ cup Farro
SNACK OPTIONS:
1. 1 hard boiled egg
2. ½ cup low-fat cottage cheese with ¼ cup diced cantaloupe
3. 3 cups air-popped popcorn (without butter)
4. 1 container non-fat Greek yogurt
5. 3 oz baby carrots with 2 tablespoons hummus
6. 1 wedge laughing cow cheese with 5 crackers
7. 1 rice cake with 1 tablespoon almond butter
8. 1 low fat string cheese with a small apple
9. ½ whole wheat English muffin with 1 tablespoon light butter (such as smart balance)
10. 1 serving of your choice of fruit
11. 2 scrambled egg whites on ½ slice whole wheat toast
12. 2 cups air-popped popcorn with 1 tablespoon nutrition yeast
13. ⅓ cup boiled shelled edamame
14. 2 oz canned white tuna with 1 teaspoon chopped red onion, and 2 chopped celery sticks with
your choice spices
15. 8 large shrimp with 2 tablespoons classic cocktail sauce
16. 2 cup raw kale, tossed with 1 teaspoon olive oil and baked at 400 degrees until crisp
17. ½ English muffin with 2 tablespoons cottage cheese and 3 slices cucumber
18. 2 slices smoked turkey rolled up and dipped in 2 teaspoons mustard
19. 1/3 cup chickpeas tossed with 1 tablespoon scallions, 1 lemon juice squeeze, and ¼ cup diced
tomatoes
20. 1 small corn cob brushed with 1 teaspoon olive oil and grilled
21. ⅓ cup black beans with 1 tablespoon salsa and 1 tablespoon nonfat greek yogurt
22. ½ of an apple sliced with ½ tablespoon natural peanut butter
23. 1 medium celery stalk with 1 tablespoon peanut butter
24. ½ cup nonfat cottage cheese with ¼ cup chopped mango and pineapple
25. 1 brown rice cake with 2 teaspoons almond butter
26. ¼ cup cinnamon roasted chickpeas
27. 1 oz of >70% cocoa dark chocolate
SKIP SNACK OPTIONS:
*You may choose to omit one snack during the day and make one snack a larger snack and
choose from the following options:
1. 1 oz mixed nuts (without salt)
2. Protein bar (look for one that has 7 grams of sugar or less such as Kind Bar Nuts and Spices Line or
Quest bars)
3. 1 serving multigrain baked tortilla chops with ½ cup salsa
4. Simple fruit smoothie: 1 cup frozen blueberries, ¾ cup non-fat milk, ½ cup low fat Greek yogurt)
5. 2 oz tuna packed in water with 13 rice thin crackers
6. 1 cup Kashi Go Lean cereal with 1 cup unsweetened almond milk
7. 2 oz sliced turkey with 1 tablespoon mustard on 1 toasted whole grain English Muffin
8. ½ cup mandarin oranges (packaged in its own juices or water) with 1 oz your choice of nuts
9. ¼ cup Blue Diamond Cocoa Roasted almonds
10. 1 tablespoon natural almond butter with 6 Quaker Popped Chocolate Rice Cakes
11. 14 pieces of Somersaults Dutch Chocolate Crunchy Nuggets
GENERAL GUIDELINES TO FOLLOW:
1. Make sure to drink water! Females should aim to have at least 8 cups of water a day! Drink a glass
of water before you eat and drink during your meals. You may be thirsty, not hungry.
For every 1lb of sweat lost during your Physique 57 workout you should consume 16 oz of water.
2. While on this meal plan try to stay away from sugary beverages! You have limited calories so want
to ensure the calories you are consuming are coming from this meal plan and not “empty” calories (or
foods that aren’t giving you the nutrients your body needs). Choose calorie-free drinks like coffee or
tea.
*Make sure you are not adding extra sugar and milk into coffee and teas!
*Juices are not allowed on this meal plan! Even without any added sugar, they are super
concentrated forms of juice without the benefit of fiber!
3. Use caution with condiments! Ketchup, soy, and other sauces are sometimes packed with sugar!
Don’t let your condiments count towards your calories and choose condiments that are typically low
or zero calories such as hot sauce, mustard, balsamic, and vinegar.
4. Alcohol contains calories! Our body processes alcohol as a carbohydrate, drinking alcohol and
following this meal plan may deter results.
5. If you are still hungry after a meal or snack, drink a glass of water and wait for a little. If you are
still hungry go back for vegetables (excluded are potatoes, peas, and corn)!