MOVFitness

This Meal Plan was designed for a college student who was already in pretty good shape, but wanted to drop her bodyfat by about 3%. Going from 23% bodyfat to 20% will change your physique from a slight muffin top to an athlete. It will carve your abs, tone your butt, and give you nice lines on your arms without gaining any weight whatsoever. So we bring the meal plan to you. This is just a glance of one week. We highly advise meeting with us before proceeding on a meal plan all on your own!

Exchanges: Our meal plans are best understood when you know what Exchanges are. Please listen to our audio files on Exchanges before reading our meal plans. This will give you an understanding as to what a 1/0/2 or a 3/4/1 is and other variations.

 

Monday

8:00- wake up

8:05- 1/5/1 - protein shake: w/ milk or water w/ ¼ banana, or juice, or water and 2 strawberries

9:30- 1/0/0 – ¼ banana or 3 strawberries

10:00- workout

11:00- 1/2/1 - piece of bread, 2 egg whites, 5 almonds

12:15- 1/3/.5 - piece of bread, chicken, avocado, tomato, onion, cheese

2:45- 1/1/2 - ½ apple w/ PB

4:45- 1/3/1.5 - piece of bread, chicken, avocado, tomato, onion, cheese

6:45- .5/3/1 - protein shake w/ water and flaxseed oil and ¼ banana

7:00- workout

8:45- 1/2/0 – ¼ banana, ½ scoop protein

10:30- 1/2/2 - 1 cup yogurt w/ protein mix, granola and wheat germ

	Carb	Protein	Fat	Total
Exchange	8.5	21	9	38.5
Grams	127.5	147	45	319.5
Calories	510	588	405	1503
Percentage	33.93%	39.12%	26.95%

 

 

Tuesday

6:45- wake up

7:00- 2/1/1 - milk, cereal, 1 egg white9:00- 0/1/2 - trail mix11:00- 0/1/2 - trail mix12:45- 2/3/1 - spaghetti…more pasta

1:45- workout..upper body resistance

2:45- 1/1/2 - 1/3 zero impact bar

4:30- 1/3/1 - spaghetti…less pasta

6:55- 1/1/2 - 1/3 zero impact bar

8:25- 1/1/2 - 1/3 zero impact bar

10:30- 1/3/1 - protein shake

 

	Carb	Protein	Fat	Total
Exchange	9	15	14	38
Grams	135	105	70	310
Calories	540	420	630	1590
Percentage	33.96%	26.42%	39.62%

 

 

Wednesday

8:00- wake up

8:05- 2/0/0 - half banana and water

8:30- 8:50- HIIT training

9:00- 1/4/1 - protein shake

10:00- workout

11:30- 1.5/1/0 - protein shake

12:15- grocery shopping

1:00- 1/3/1 - salad w/ lots of eggs

2:00- run

4:00- 0/1/2 - trail mix

6:50- 1/3/1 - spaghetti or salad again or chicken sandwich

9:30- 1/2/2.5 - glass of milk and 1/3 zero impact bar

11:00- 0/3/1 - protein shake

 

	Carb	Protein	Fat	Total
Exchange	6.5	15	6	27.5
Grams	97.5	105	30	232.5
Calories	390	420	270	1080
Percentage	36.11%	38.89%	25.00%

 

 

Thursday

6:45- wake up

7:00- 2/1/1 - milk, cereal, one egg white

9:00- 0/1/2 - trail mix

11:00- 0/1/2 - trail mix

12:45- 1/4/2 - salmon with broccoli

2:00- workout…upper body

2:30- 1/4/1 - protein shake

4:30- 1/3/1.5 - chicken sandwich

6:55- .5/2/1.5 - 1/3 zero impact bar

9:15- 1/1/2 - PB and bread

11:00- 132 - protein shake

 

	Carb	Protein	Fat	Total
Exchange	7.5	20	15	42.5
Grams	112.5	140	75	327.5
Calories	450	560	675	1685
Percentage	26.71%	33.23%	40.06%

 

 

Friday

9:00- wake up

9:05- 2/4/1 - 2/3 cup yogurt, ¼ cup granola, protein mix

9:40- 3 mile run10:15- 1/2/0 - protein shake w/ ¼ banana

12:15- 1/3/1 - taco

3:00- 1/3/2 - fruit(1 exchange) w/ cheese(12 cubes or 3 oz), 3 walnuts

5:30- .5/2/1.5 - 1/3 zero impact bar

7:00- 1/2/1 - 12 pretzel sticks w/ 3 egg whites and 5 walnuts

9:15- 001 - 5 walnuts

10:15- 1/3/2 - protein shake

 

	Carb	Protein	Fat	Total
Exchange	7	19	9	35
Grams	105	133	45	283
Calories	420	532	405	1357
Percentage	30.95%	39.20%	29.85%

 

 

Saturday

9:00- wake up

9:05- 2/3/1 - protein smoothie

10:00- workout11:15- 1/2/1 - yogurt, berries and almonds, wheat germ

12:30- 2/1/1 - broccoli and cheese soup

3:00- 1/3/1.5 - toast, 3 egg whites, avocado and cheese

5:45- 0/1/2 - trail mix

7:00- 2/3/2 -lasagna

9:45- 1.5/0/1 - sorbet, 2 strawberries, dark cocoa, almonds, wheat germ

11:30- 1/0/2 - glass of milk with 5 walnuts

	Carb	Protein	Fat	Total
Exchange	10.5	13	11	34.5
Grams	157.5	91	55	303.5
Calories	630	364	495	1489
Percentage	42.31%	24.45%	33.24%

 

 

Sunday

9:00- wake up

9:30- 0/1/2 - trail mix

12:00- 0/1/2 - celery and PB

3:30- 1/3/1 - protein shake

6:30- .5/4/1 - steak and egg omelet w/ avocado

10:00- 1/4/2 - PB smoothie- ¼ banana, 2 berries, I Tbsp PB, wheat germ, 1 scoop protein mix, water

 

	Carb	Protein	Fat	Total
Exchange	2.5	13	8	23.5
Grams	37.5	91	40	168.5
Calories	150	364	360	874
Percentage	17.16%	41.65%	41.19%

 

 

Weekly Total:

	Carb	Protein	Fat	Total
Exchange	51.5	116	72	239.5
Grams	772.5	812	360	1944.5
Calories	3090	3248	3240	9578
Percentage	32.26%	33.91%	33.83%

 

Daily Average:

 

	Carb	Protein	Fat	Total
Exchange	7.35	16.57	10.29	34.21
Grams	110.25	115.99	51.45	277.69
Calories	441	463.96	463.05	1368.01
Percentage	32.24%	33.91%	33.85%