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 3:
BREAKFAST OPTIONS
Meal Option #1: Peanut Butter Overload Smoothie
*Combine all ingredients below in blender and blend until smooth
¼ cup old fashioned oats
2 tablespoons powdered peanut butter (without added sugar)
1 small frozen banana
½ cup low fat milk
½ cup of spinach
½ cup of ice
Meal Option #2:
1 serving or packet of original oatmeal
Sweetened with 1 teaspoon honey or agave
2 tablespoons raisins
2 tablespoons walnuts
½ cup choice of berries
Meal Option #3:
1 serving or packet of original oatmeal
Sweetened with 1 teaspoon honey or agave
2 tablespoons raisins
2 tablespoons walnuts
½ cup choice of berries
The next recipes are for Overnight Oat Recipes: To make overnight oats, the night before you must combine
the base recipe ingredients listed in a container (such as a mason jar) and stir. Close the container and set in
the refrigerator overnight. In the morning top with the ingredients listed as “toppers.”
Meal Option #4: Apple Pie Oats
Base recipe:
½ cup oats
½ cup low fat milk
¼ teaspoon vanilla
¼ teaspoon cinnamon
*In the morning top with:
1 small apple, diced
½ tablespoon hemp hearts
1 oz your choice of chopped nuts
Meal Option #5: Coffee Lovers Oats
Base recipe:
½ cup oats
¼ cup low fat milk
¼ cup leftover brewed coffee (without milk or sweetener added)
1 teaspoon cocoa powder or cacoa nibs
½ teaspoon vanilla
*In the morning top with:
1 oz chopped almonds
½ cup your choice of berries
Meal Option #6: Pumpkin Pie Oats
Base recipe:
½ cup oats
½ cup low fat milk
¼ teaspoon cinnamon
¼ teaspoon nutmeg
*In the morning top with:
1 oz chopped pecans
Stir in ¼ cup canned pumpkin (not filling, make sure no added sugar)
Meal Option #7: Peanut Butter Banana Oats
Base recipe:
½ cup oats
½ cup low fat milk
¼ teaspoon vanilla
¼ teaspoon cinnamon
*In the morning top with:
1 tablespoon peanut butter
½ banana, sliced
LUNCH OPTIONS
Meal Option #1:
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 #2:
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 #3:
1 Quest or Kind Bar-Nuts and Spices line
1 low-fat Greek yogurt
1 cup berries
Meal Option #4:
3 oz lean deli meat (low salt or no salt added preferred), chopped
2 cups of mixed greens
Add any of the following: lettuce, tomatoes, peppers, onions, pickles, celery, carrots
2 tablespoons low fat or fat free dressing
1 apple
3 cups of air popped popcorn
Meal Option #5:
1 serving of tomato soup (usually 1 cup)
1 whole wheat slice of bread (cut in half) and made into a sandwich with…
3 oz canned chicken (in its own juices), mixed with 1/2 tablespoon low-fat/vegetable oil based
mayo
1 orange
Meal Option #6:
2 slices whole wheat bread
1 tablespoon natural peanut butter and 1 tablespoon jelly
1 cup of raw baby carrots
Meal Option #7:
½ cup black beans
½ cup brown rice
2 cups of mixed greens
Add any of the following: lettuce, tomatoes, peppers, onions, pickles, celery, carrots
2 tablespoons low fat or fat free dressing
½ cup of cantaloupe or honeydew
DINNER OPTIONS
Meal Option #1: Turkey and Brown Rice Stuffed Pepper
4 ounces lean ground turkey (sautéed in 1 teaspoon olive oil and 1 clove garlic minced)
Once you no longer see pink in the turkey meat, add ¼ cup chopped yellow onions, 1 cup fresh
spinach into pan and let it combine
Take a bell pepper, half it vertically and remove seeds and membranes, and set aside
½ cup cooked brown rice
2 ounces no salt added tomato sauce
Preheat oven to 350F
Once your spinach has wilted, combine pan with cooked brown rice and tomato sauce. Take your
halved pepper and fill it with the mixture.
Place pepper in pan (greased with canola spray) and cook for 15-20minutes or until pepper is
slightly tender.
Add salt and pepper to taste
Meal Option #2: Beans and Broccoli
2 oz Banza pasta (Pasta option that is made mainly of chickpeas, it is high in protein, fiber, and
has a low glycemic index, one of my favorites!)
½ cup low sodium marinara sauce
1 cup broccoli, sautéed with 1 teaspoon olive oil and once cooked add ¼ cup cannellini beans and
marinara sauce and let heat for 2 minutes
Add to cooked Banza pasta
Meal Option #3: Tofu Tacos
1 serving tofu (usually ¼ tofu block), pan fried in 1 teaspoon sesame oil with sprinkle of salt,
pepper, and ¼ teaspoon chili powder
*Slice tofu into think 1” slices and pan fry tofu for 7 minutes on each side
1 whole wheat low calorie wrap
½ cup broccoli slaw raw
½ container plain greek yogurt (to use as sour cream)
¼ avocado
¼ cup chopped tomatoes
Meal Option #4: Tuna Steak
5 oz tuna steak
*Season tuna steak with black pepper
*Coat rack or pan with a nonstick spray and grill/cook on medium for about 3 minutes each side
or cook until desired doneness
½ cup chopped zucchini, ½ cup chopped squashed, ¼ cup diced onions all sautéed in 1 teaspoon
olive oil and garlic, add any spices desired.
½ cup of brown rice
Meal Option #5: Curry-Rubbed Salmon
4 oz salmon filets
*In a small bowl combine ¼ teaspoon curry powder, ¼ teaspoon lime zest, ¼ teaspoon lime
juice, ¼ teaspoon pepper. Once prepared rub evenly on the fillet
Bake in preheated oven of 450F for 10 minutes or until fish flakes easily with fork
1 small baked sweet potato (or ½ large sweet potato)
1 cup steamed cauliflower and broccoli, add spices as desired
Meal Option #6: Halibut with Wilted Greens
5 oz halibut fillet
*Place filet on baking sheet (coated with nonstick cooking spray) and sprinkle with ½ garlic clove
chopped, ¼ teaspoon orange zest, a sprinkle of cayenne pepper, and a pinch of black pepper
Bake in preheated oven of 400F for 12 to 14 minutes or until fish flakes easily with a fork
½ cup escarole and ½ cup spinach wilted in skillet with 2 tablespoons low-sodium chicken broth
and any spices desired
1 small whole grain roll
Meal Option #7: 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
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)!