to help you remove all the excess flab from your frame, while giving you all the nutrition and energy you need to train hard.
Monday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 200ml apple juice. Snack: 120g low-fat yoghurt with blueberries and honey. Lunch: Grilled chicken (1 chicken breast) salad sandwich on wholemeal bread. Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water. Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil. 70g brown rice. Snack: 250ml skimmed milk. Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Snack: 120g low-fat yoghurt, blueberries and honey. Lunch: Tuna sandwich on wholemeal bread. 200ml skimmed milk. Snack: Mixed nuts, raisins and cranberries. Dinner: 100g chicken, bacon and avocado salad. Snack: 1 apple with 2tbsp natural peanut butter. Daily total: 1,802 calories, 131g protein, 219g carbs, 37g fat
Wednesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Snack: 90g mackerel on 1 slice of wholemeal toast. Lunch: 1 apple. Chicken salad sandwich on wholemeal bread. Snack: 1 banana. Dinner: 120g fillet steak with spinach and 2 grilled tomatoes. Snack: 100g low-fat cottage cheese and pineapple. Daily total: 1,821 calories, 138g protein, 222g carbs, 35g fat
Thursday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey. Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g
blackberries and water. 30g brazil nuts. Snack: 100g low-fat cottage cheese and pineapple. Dinner: Tuna nioise salad: 100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes. Snack: 250ml skimmed milk. Daily total: 1,835 calories, 136g protein, 229g carbs, 33g fat
Friday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. Snack: 10 radishes with balsamic vinaigrette. Lunch: 1 can of tuna with beetroot. 1 low-fat yoghurt. Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water. Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice. Snack: 100g cottage cheese and grapes. Daily total: 1,808 calories, 133g protein, 219g carbs, 34g fat
Saturday
Breakfast: 2-egg omelette with cheese. Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water. Lunch: 90g sardines on 1 slice of wholemeal toast. Snack: 150g raw carrots and hummus. Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice. Snack: 200ml skimmed milk. Daily total: 1,822 calories, 135g protein, 221g carbs, 36g fat
Sunday
Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. 1 grapefruit. Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and a banana. Lunch: Tuna sandwich on wholemeal bread. 1 pear. Snack: Mixed nuts and fruit bar. Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato. Snack: 1 apple with 2tbsp natural peanut butter. Daily total: 1,840 calories, 140g protein, 228g carbs, 39g fat
White meat like chicken, turkey, fish, green veggies like broccoli, asparagus, mushrooms.
Make sure all your meals should include carbs, vegetable and a protein.
Watermelon, cantaloupe, grapes, apples and bananas. Also almonds, cashews, pecans, dried apricot and cranberries.
Drink lot of water daily. Antioxidants help your body to repair damage caused by pollution, fried foods and exercise. Fruits and veggies which contain Vitamins A, C and E, Zinc and Selenium are antioxidants.
Sweet potatoes, red peppers, tomatoes, carrots, kiwi fruit, grapes, blueberries and
Pre Workout meal plan: 1 Piece of fruit and few gms of carbs.
Lunch Chicken, tuna, turkey, roast beef, wheat bread, sandwiches, 2 cups of milk and a fruit.
Snacks Tuna fish sandwich, fruits, protein bar, apple, milk etc.
Dinner 1-2 pieces of chicken or beef, 1 cup brown rice, salad or green veggies, 2 pieces of wheat bread.
Carbohydrates are the chief source of energy in a diet plan for athletes. Stocking up on the
right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations.
........................... Pre-workout Carb intake. Breakfast Black coffee/green tea (which will boost your metabolism if youre going to work out in the morning), 4 egg whites / 1 potato/sweet potato/corn/wheat flakes/brown bread (these are high carbs) and one apple.
Morning breaks Pasta (for the carbs quotient, Whey proteins, Salad)
Lunch rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot
Evening breaks 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya
Overall, Johns diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.
...................
#6: Tofu
Protein in 100g 3oz Slice (85g) Protein to Calorie Ratio 7g 6g 1g protein per 7.4 calories
Click to see complete nutrition facts.
#10: Nuts and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)
Protein in 100g 1 Ounce (28g) Protein to Calorie Ratio 33g 9g 1g protein per 15.8 calories Other nuts and seeds high in protein (grams proten per ounce (28g)): Peanuts (7g), Almonds (6g), Pistachios (6g), Sunflower Seeds (6g), Flaxseed (5g), Mixed Nuts (4g). Click to see complete nutrition facts.
The Top 10 High Protein Foods by Nutrient Density (Protein per Gram) #1: Spirulina (Buy
from Amazon.com)
58g per 100 grams 42g per 100 grams 40g per 100 grams 37g per grams 36g per 100 grams
1g protein per 5 calories 1g protein per 11 calories 1g protein per 11.3 calories 1g protein per 5.5 calories 1g protein per 7.9 calories
Click to see complete nutrition facts for Spirulina
Click to see complete nutrition facts for Parmesan Cheese Click to see complete nutrition facts for Dry Roasted Soybeans Click to see complete nutrition facts for Lean Veal Click to see complete nutrition facts for Lamb Shoulder
33g per 100 grams 33g per 100 grams 32g per 100 grams 30g per
1g protein per 5.6 calories 1g protein per 15.8 calories 1g protein per 4.7 calories 1g protein per 4.6 calories 1g protein per 9.2 calories
Click to see complete nutrition facts for Dried Cod Click to see complete nutrition facts for Squash and Pumpkin Seeds Click to see complete nutrition facts for Non-fat Mozzarella Click to see complete nutrition facts for Tuna Fish Click to see complete nutrition facts for Pork Chops
36g per cup shredded (113 grams) 26g per 3 ounce serving (85 grams)
Almonds
gram serving (575 calories) 21g per 100 gram serving (571 calories) 24g per 100
Peanuts
Pine Nuts
9g per 100
9g per cup (99 grams) (684 calories) 30g per cup (140 grams) (818 calories)
2.6g per ounce (28 Click to see complete grams) (193 nutrition facts for Pecans calories) 6g per ounce (28 grams) (164 calories) Click to see complete nutrition facts for Sunflower Seeds Click to see complete
Pecans
Sunflower Seeds
1g per tablespoon nutrition facts for (5 grams) (11 Unsweetened Cocoa calories) Powder
2g per tablespoon Click to see complete (10 grams) (53 calories) 1.6g per nutrition facts for Flax Seeds
Flax Seeds
26g per cup tablespoon (9 (144 grams) grams) (52 (825 calories) calories)
Click to see complete nutrition facts for Whole Dried Sesame Seeds
Sesame Seeds
21g per ounce (28 Click to see complete grams) (104 calories) nutrition facts for Vital Wheat Gluten
5g per ounce (28 serving (84 grams) (55 grams) (165 calories) calories)
9g per 100
Click to see complete 18g per cup cooked (198 grams) nutrition facts for (226 calories) Cooked Lentils 43g per lobster (163 grams) (233 calories) 22g per 3 ounce Click to see complete serving (85 grams) nutrition facts for Lobster (122 calories)
Lentils
Lobster
26g per King 19g per 100 16g per 3 ounce Crab leg (134 gram serving grams) (130 (97 calories) calories) 25g per 3oz 30g per 100 8g per ounce (28 serving (85 gram serving grams) (139 (164 calories) calories) 24g per 3oz 29g per 100 8g per ounce (28 serving (85 gram serving grams) (173 (204 calories) calories) 17g per 3 ounce 20g per 100 6g per ounce (28 serving (85 gram serving grams) (161 (189 calories) calories) 13g per 100 19g per cup (145 grams) (512 calories) 1g per tablespoon Click to see complete (8 grams) (28 calories) nutrition facts for Sweet Whey Powder Click to see complete nutrition facts for Zwieback Click to see complete 2g per teaspoon (6 grams) (9 gram serving calories) (158 calories) 4.4g per 100 Extract Spread Click to see complete 8.1g per cup cooked (185 grams) gram serving (222 calories) (120 calories) To find even more high protein foods, use the nutrient ranking tool. Cooked Quinoa nutrition facts for nutrition facts for Yeast calories) Abalone grams) (54 nutrition facts for Click to see complete calories) Roe grams) (57 nutrition facts for Fish Click to see complete calories) Octopus grams) (46 nutrition facts for Click to see complete (82 calories) serving (85 grams) nutrition facts for Crab Click to see complete
Crab
Octopus
Abalone
Whey Powder
0.7g per piece (7 3g per ounce (28 grams) (30 calories) grams) (119 calories)
Zwieback
Quinoa (Cooked)
Canned Tuna
1g per 11.4cal
1g per 10.6cal
1g per 23.8cal
Almonds
8 grams
1g per 25.8cal
Pistachios
7 grams
1g per 25.1cal
Sunflower Seeds
1/4 Cup (35g) 1 cup (245g / 8oz) 1 cup (243g / 8oz) 1 egg (50g) 1 slice + 1 tsp (48g)
7 grams
1g per 29.3cal
8 grams
1g per 10.4cal
Soymilk (Unsweetened)
7 grams
1g per 11.4cal
Hard Boiled Egg Toasted Whole Wheat with Yeast Extract Spread (Marmite)
6 grams
1g per 13cal
6 grams
1g per 22.8cal
Use the nutrient ranking tool to find more foods with a high protein to calorie ratio.
Protein Isolates
As obtaining too much protein may have adverse health affects, use of protein isolates should be approached with caution and is best for those looking to moderately boost their
protein intake or gain weight/muscle mass. For more information on gaining weight see the article on high calorie foods. Protein per 100 grams Calories Unsweetened Dry Gelatin Egg White Powder Soy Protein Isolate Vital Wheat Gluten Spirulina (Dried Seaweed) De-fatted Peanut Flour 86 grams 82 grams 81 grams 75 grams 58 grams 52 grams Protein(g) per Calorie
335 calories 1g per 3.9cal 376 calories 1g to 4.6cal 338 calories 1g to 4.2cal 370 calories 1g to 4.9cal 290 calories 1g to 5cal 327 calories 1g to 6.3cal 326 calories 1g to 6.8cal 372 calories 1g to 7.9cal 362 calories 1g to 10cal 353 calories 1g to 27.2cal
Low-fat Sunflower Seed Flour 48 grams Low-fat Soy Flour Non-fat Milk Powder Dried Whey 47 grams 36 grams 13 grams