90g Protein Meal Plan

5 days Meal Plan

They might not know how to make a meal without using every single kitchen appliance, but when it comes to their eating habits, there are a few tips we can take from a man’s diet. For example, this 90g Protein Meal Plan (made famous by the Men’s Health guys) to help fuel your workouts, aid recovery and boost metabolism.

Before you start, take note: if you thought men didn’t snack, think again. On the high protein meal plan you’ll snack yourself lean: graze on fruit and dairy in the AM, a post-workout shake in the PM.

Breakfast, lunch and dinner are a healthy mix of protein and fats to keep you fuller for longer. Swerve the dressings or avo and you’ll find yourself face-planting a pit of sugar by 4PM. Fat is your friend.

Currently eating to your macros? Don’t panic. For as long as there’s been Lycra men have been lifting heavy in the gym. When you start to train like a man – by incorporating the best weight training exercises into your sessions – you’ll start to burn calories like the opposite species too. Expect your metabolism to soar in line with your one-rep max.

If you’re keen to get lean as fast as possible stock your fridge with high protein meal plan essentials. Next, put your blinkers on. There’s fat chance you’ll be able to resist your colleague’s freshly baked sourdough without them.

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Day 1

Breakfast:
½ cup scrambled egg substitute
1 cup grits
½ cup liquid non dairy creamer
1 slice toasted white bread
1 tsp margarine
1 Tbsp jam
1 cup apple juice

Lunch:
3 ounces roast beef
1 med potato (peeled & soaked)
½ cup mixed vegetables
12-15 grapes
1 cup pink lemonade

Snack:
15-20 jelly beans

Dinner:
4 ounces chicken breast
1 cup green beans
1 small dinner roll with margarine
½ cup fruit cocktail
¾ cup iced tea with sugar and lemon

Snack:
6 graham cracker squares
½ cup milk

Day 2
Breakfast:
1 fried egg
1 small blueberry muffin
1 tsp margarine
¾ cup corn flakes with
½ cup milk
medium grapefruit
¾ cup coffee with sugar

Lunch:
4 ounces hamburger on bun with
mayonnaise, tomato slice, & lettuce
1 cup carrots
1 medium peach
1 cup lemon lime soda
Snack:
1 medium apple

Dinner:
4 ounces pork chop
1 cup buttered noodles
½ cup broccoli
1 cup applesauce
1 cup cran-apple juice
Snack: Snack:
10 vanilla wafers

Day 3
Breakfast:
1 hard boiled eggs
1 cup oatmeal
½ cup liquid non dairy creamer
1 English muffin
2 tsp margarine
½ cup grape juice

Lunch:
Sandwich: 3 oz turkey breast
1 oz cheese
2 pieces white bread
1 Tbsp mayonnaise
Lettuce salad with
1-2 tablespoons dressing
10 unsalted pretzels
1 cup ginger ale

Snack:
½ cup fresh blueberries
1 corn muffin with
1Tbsp honey

Dinner:
4 ounces broiled halibut with lemon juice
1 cup white rice
½ cup brussel sprouts
1 slice apple pie
1 cup iced tea
Snack:
1 popsicle

Day 4
Breakfast:
¾ cup Rice Krispies
½ cup liquid non dairy creamer
½ cup scrambled egg substitute
1 small doughnut
½ cup grapefruit juice

Lunch:
Sandwich: 3 oz canned, unsalted
(in water) tuna
1 Tbsp mayo & lettuce
2 slices of sourdough bread
1 small carrot
½ cup pineapple chunks
½ cup cranberry juice

Snack:
8 crackers
1 medium plum

Dinner:
4 ounces top sirloin steak
1 cup noodles
½ cup asparagus
½ cup peach slices
1 cup lemonade

Snack:
2 sugar cookies
½ cup milk

Day 5
Breakfast:
1 bowl of cream of wheat
½ cup liquid non dairy creamer
2 slices white bread, toasted with margarine and jelly
½ cup grape juice

Lunch:
Sandwich: 4 ounces turkey breast
2 slices sourdough bread
1 slice tomato
1 Tbsp mayonnaise
Lettuce salad with
1 Tablespoon salad dressing
10 unsalted pretzels
1 cup root beer

Snack:
½ cup watermelon
1 corn muffin with honey
Dinner:
4 ounces broiled chicken
½ cup rice
1 cup broccoli
1 slice French bread with margarine
1 cup lemonade

Snack:
1 apple
Note:
3 ounces of meat is equal to the size of a deck of cards.
This diet provides approximately 2100 calories per day, and is limited in
potassium, sodium, and phosphorus.