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NUTRITION PLAN

THE TOOLS TO TAKE YOU TO THE NEXT LEVEL AND HAVE IT ALL!

BREAKFAST OPTIONS

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POWER EGG OMELETTE

2 Eggs. 4 Egg Whites. 2 oz Lean Ham. 2 Cups Diced Veggies. 1 oz Cheddar Cheese. 

CALORIES:  457.  PROTEIN: 41 G. CARBSs:  25 G. FAT:  21 G.  

VERY BERRY FRUIT SMOOTHIE (1 SCOOP PROTEIN POWDER)

1 Cup Blueberries. 1 Cup Strawberries. 1 Scoop Whey Powder.  6oz Greek Yogurt

CALORIES:  387.  PROTEIN: 47 G. CARBS:  43 G. FAT:  3 G.  

BLT WITH EGG & CHEESE ON RYE TOAST
2 Slice Turkey Bacon. 1 Egg. Lettuce & Tomato.  1 oz Cheddar. 1 Slice Rye Bread. 

CALORIES:  333.  PROTEIN: 28 G. CARBS:  17 G. FAT:  17 G.  

GREEK YOGURT WITH BERRIES, HONEY & CINNAMON
1.5 Cup Greek Yogurt. 1 Cup Raspberries. 1 tsp Cinnamon. 1 tbsp Honey

CALORIES:  491.  PROTEIN: 27 G. CARBS: 80 G. FAT:  7 G.  

HIGH PROTEIN OATMEAL WITH CRUSHED WALNUTS
1.5 Cup Greek Yogurt. 2 tbsp Walnuts

CALORIES:  355.  PROTEIN: 44 G. CARBS: 20 G. FAT:  11 G.  

TURKEY BACON WITH SCRAMBLED EGGS & POTATOES
2 Slices Turkey Bacon.  2 Eggs. 1 Cup Potatoes. Tomatoes.

CALORIES:  353.  PROTEIN: 28 G. CARBS: 31 G. FAT:  13 G.  

BELL PEPPER FRIED EGGS
3 Eggs. 1 Bell Pepper. 1 tbsp Olive Oil

CALORIES:  352.  PROTEIN: 21 G. CARBS: 4 G. FAT:  28 G.  

LUNCH OPTIONS

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SHRIMP TACO (RADISH, CABBAGE, ONIONS & AVOCADO)  PITA

4 Shrimp. Veggies. 1 tbsp Avocado. 1/2 Pita.

CALORIES:  390.  PROTEIN: 27 G. CARBS: 30 G. FAT:  18 G.  

GRILLED CHICKEN WRAP
4 Oz Chicken. Veggies. Light Dressing. 1 Wrap.

CALORIES:  389.  PROTEIN: 36 G. CARBS: 41 G. FAT:  9 G.  

GRILLED CHICKEN SALAD
5 Oz Chicken. Lettuce, Cucumbers, Tomatoes. Light Dressing. 1/2 Cup Croutons

CALORIES:  387.  PROTEIN: 36 G. CARBS: 36 G. FAT:  11 G.  

AVOCADO, CHICKPEA, CUCUMBER, TOMATO BEAN SALAD
1/3 Cup Avocado.  1 Cup Chick Peas. 1/2 Cup Tomato. 1/2 Cup Cucumber

CALORIES:  481.  PROTEIN: 12 G. CARBS: 43 G. FAT:  29 G.  

MEXICAN BOWL WITH GROUND BEEF, AVOCADO, RICE & VEGGIES
1/3 Cup Avocado. 3 oz Extra Lean Beef. 1 Cup Veggies. 1/2 Cup Rice

CALORIES:  519.  PROTEIN: 28 G. CARBS: 32 G. FAT:  31 G.  

CREAM OF BROCCOLI SOUP WITH CHICKEN
Ready Made Cream of Broccoli Soup Can. 4 oz Chicken Breast.

CALORIES:  315.  PROTEIN: 28 G. CARBS: 17 G. FAT:  15 G.  

GRILLED FISH WITH MANGO SALSA ON FOCACCIA BUN
3 oz Salmon. 1/3 Cup Mango Salsa.  Focaccia Bun.

CALORIES:  319.  PROTEIN: 27 G. CARBS: 28 G. FAT:  11 G.  

MINI MEAL OPTIONS

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TUNA AND AVOCADO TOAST
1/2 Cup Tuna. 1 Tbsp Avocado. 1 Slice Toast.

CALORIES:  200.  PROTEIN: 19 G. CARBS: 22 G. FAT: 4 G.  

TUNA ON WHOLE WHEAT CRACKERS 
1/2 Cup Tuna. 2 tbsp Low Fat Mayo. 5 Whole Wheat Crackers.

CALORIES:  167.  PROTEIN: 16 G. CARBS: 19 G. FAT: 3 G.  

HUMMUS WITH FRUITS AND NUTS

2 tbsp Hummus. 2 tbsp Walnuts. 1 Cup Fruits.

CALORIES:  205.  PROTEIN: 5 G. CARBS: 17 G. FAT: 13 G.  

SMOKED SALMON WITH CREAM CHEESE ON WHEAT CRACKER

2 oz Smoked Salmon. 2 tbsp Cream Cheese. 2 Whole Wheat Crackers.

CALORIES:  304.  PROTEIN: 16 G. CARBS: 15 G. FAT: 20 G.  

SLICED YAM WITH AVOCADO AND SHREDDED CHICKEN
1 tbsp Avocado. 1 Slice Yam. 2 Oz Chicken. Tomato.

CALORIES:  144.  PROTEIN: 13 G. CARBS: 14 G. FAT: 4 G.  

TOAST WITH CREAM CHEESE, AVOCADO, TOMATOES
1 tbsp Cream Cheese. 1 Slice Toast. 2 tbsp Avocado. Tomato.

CALORIES:  296.  PROTEIN: 8 G. CARBS: 30 G. FAT: 16 G.  

COTTAGE CHEESE WITH PEACHES
1 Cup Cottage Cheese. 1/2 Cup Peaches.

CALORIES:  219.  PROTEIN: 24 G. CARBS: 24 G. FAT: 3 G.  

DINNER OPTIONS

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BREADED CHICKEN SALAD
5 Oz Breaded Chicken. Lettuce, Cucumbers, Tomatoes. Light Dressing. 1/2 Cup Croutons

CALORIES:  456.  PROTEIN: 38 G. CARBS: 22 G. FAT: 24 G.  

PORK TENDERLOIN WITH POTATOES & SPINACH
5 Oz Porkloin. 1 Cup Potatoes. 1 Cup Spinach. 1 Tbsp Light Dressing.

CALORIES:  388.  PROTEIN: 48 G. CARBS: 31 G. FAT: 8 G.  

GRILLED SALMON AND RICE
5 Oz Salmon. 1 Cup Rice.

CALORIES:  487.  PROTEIN: 40 G. CARBS: 48 G. FAT: 15 G.  

CHICKEN BREAST WITH SWEET POTATOES & RED ONION
5 Oz Chicken. 1 Cup Sweet Potato. 1/3 Cup Onions.

CALORIES:  328.  PROTEIN: 35 G. CARBS: 38 G. FAT: 4 G.  

STEAK SALAD WITH CRUMBLED FETA & AVOCADO
5 Oz Flank Steak. 1 Oz Feta. 1 tbsp Avocado.  2 Cups Salad.  Light Dressing.

CALORIES:  467.  PROTEIN: 38 G. CARBS: 9 G. FAT: 31 G.  

EXTRA LEAN GROUND BEEF SAUCE AND PASTA
4 Oz Extra Lean Beef. 1 Cup Pasta. 1/2 Cup Tomato Sauce

CALORIES:  491.  PROTEIN: 42 G. CARBS: 56 G. FAT: 11 G.  

BEEF AND VEGETABLE STEW
4 Oz Flank Steak. 1 Cup Veggies. 1/2 Cup Tomato Sauce. 1/2 Cup Potatoes

CALORIES:  354.  PROTEIN: 31 G. CARBS: 35 G. FAT: 10 G.  

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Click the button below to get the PDF version of meal plan for your fridge.

ANATOMY OF A MEAL PLAN

CLICK FOOD DOCUMENTS FOR PDF FORM

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The templates below are for educational purposes only.  You should seek guidance with regards to calories to best suit your unique needs. Click for PDF Version.

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PERSONAL DISCLAIMERS

  1. I am not a doctor.  The information I provide is based on my personal experience and my experience as a Fitness Coach.

  2. The information contained in our website, blog, guest blogs, e-mails, programs, services and/or products is for educational and informational purposes only, and is made available to you as self-help tools for your own use. While we draw on our prior professional expertise and background in many areas, you acknowledge that we are supporting you in our roles exclusively as fitness coaches only. We provide information concerning, but not limited to, Leagueofelite.com and Tom Kiatipis. 

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MY FOCUS IS TO EMPOWER YOU WITH THE TOOLS AND ACCOUNTABILITY YOU NEED TO SHOW SOME DAILY DISCIPLINE AND LIVE LIFE TO THE HIGHEST LEVEL.  THIS TIME, YOU WILL HAVE A TRUE TEAM OF LIKEMINDED MEN TO JOIN YOU. 

ARE YOU READY?