FEMALE FLEXIBLE DIET MAINTAIN (140-160 LB)

All items should be measured raw/uncooked/dry unless indicated otherwise.

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Meal Food Calories Protein Carbs Fat
1 serving (53 grams) Kodiak Power Cakes Buttermilk Flapjack &
190 14 30 2
Waffle Mix (mixed with milk and eggs below)
120 ml skim milk 42 4.2 6 0
Breakfast 1 whole egg (large - 50 grams) 72 6.3 0.4 4.8
1

15 grams maple syrup 39 0 10.1 0

Coffee with 1 tablespoon (15 ml) Nestle Coffee-Mate® Sugar Free
15 0 1 1
creamer
Total Meal 1 358 24.5 47.5 7.8
130 grams chicken breast, trimmed of fat OR 140 grams 95% lean
140 26.4 0 3.9
ground beef (leave out sour cream/avocado if having beef)
2 medium taco shells (about 12 centimeters in diameter, 13 grams
138 3.7 22.2 5.8
each) OR 1 medium tortilla (45 grams)
20 grams (measured dry) brown rice OR 20 grams (measured dry)
white rice OR 20 grams (measured dry) pinto beans OR 100 grams 73 1.5 15.3 0.6
Lunch
traditional refried beans (canned)
(Tacos OR
15 grams low fat cheddar cheese OR 15 grams mozzarella cheese 47 4.1 0.4 3.1
2

Burrito)
50 grams onion OR 100 grams bell pepper 20 0.7 4.7 0.1
100 grams tomato, romaine lettuce (topping) 18 0.9 3.9 0.2
40 grams avocado OR 30 grams sour cream (leave out if having beef) 66 0.8 3.4 6.2
1 tablespoon Sriracha (20 grams) OR 3 tablespoons salsa (45 grams),
18 0.4 3.7 0.2
hot sauce, lemon juice, dry seasonings (if desired)
Total Meal 2 520 38.5 53.6 20.1
220 grams 2% cottage cheese 178 22.1 10.5 5
Afternoon
Salt, pepper, stevia (if desired) 0 0 0 0
Snack
3

1 small apple (165 grams) OR 170 grams pineapple 86 0.4 22.8 0.3
Total Meal 3 264 22.5 33.3 5.3
110 grams 95% lean ground beef OR 140 grams 99% fat free ground
151 23.6 0 5.5
turkey
45 grams (measured dry) pasta OR 1 bun (53 grams) Pepperidge
167 5.8 33.6 0.7
Farm Bakery Classics Sesame Topped Hamburger Buns
Pre 120 ml tomato pasta sauce OR 3 tablespoons ketchup (51 grams) 66 1.8 9.8 2.1
Workout 15 grams grated parmesan cheese OR 20 grams low fat cheddar
Dinner 63 4.3 2.1 4.2
cheese OR mozzarella cheese
4

(Spaghetti OR 50 grams onion OR 100 grams bell pepper 20 0.7 4.7 0.1
Hamburger)
80 grams Brussels sprouts OR 100 grams broccoli OR 100 grams
34 2.9 7.2 0.2
green beans
0-calorie cooking spray 15 0 0 1.5
Hot sauce, dry seasonings (if desired) 6 0.2 1.5 0.1
Total Meal 4 522 39.3 58.9 14.4

Workout/Cardio
1 scoop casein protein (recommend Legion Casein+) 140 26 5 2
120 ml skim milk plus water 42 4.2 6 0
Post 1 small banana (115 grams) OR 180 grams mixed berries
Workout (strawberries, raspberries, blueberries, blackberries) OR 2 medium 104 0.5 27.6 0.3
5

Shake oranges (110 grams each)

2 Nabisco Chips Ahoy! Original Chocolate Chip Cookies (22 grams) OR
107 0.7 14.7 5.3
2 Oreo cookies (23 grams)
Total Meal 5 393 31.4 53.3 7.6
Calories Protein Carbs Fat
Target 2050 155 g 230 g 55 g
Totals 2057 156.2 246.6 55.2