Meal Plans

Ok how did you do? If you followed my instructions and links on my last blog, http://
www.facebook.com/pages/Ross-Steiner-Strength-and-Conditioning/131022370287348
hopefully you obtained your weight, height ( in inches), wrist circumference and activity
level. After that you entered your information into the body fat calculator and figured out
your protein requirements unique to you.

I will use myself as an example so you can see the progression. Lets get started, the fist
thing I did was take my measurements. I weighed in at 167lbs, my wrist circumference
is 7ʼʼ, my waist circumference is 34ʼʼ my height is 67ʼʼ my activity level is active. Again
hereʼs the link (http://www.zonediet.com/Tools/Calculators/tabid/159/Default.aspx) , letʼs
plug in my numbers:

Body Fat %: 16
  Body Fat Weight (lbs): 26
  Lean Body Mass (lbs): 139
  Daily Protein Requirement (g): 111
# of Blocks of Protein: 16
  # of Blocks of Carbohydrate: 16
  # of Blocks of Fat: 16

So what does this all mean? Simply put, with my current actively level and body fat, for me to
optimize performance, lean out (lose fat, gain muscle) and I need 111grams of protein a day. to
make this simple, the Zone takes your protein requirements and puts them into blocks. These
blocks of protein will then be spread out through the day. Not everyone will have the same
protein requirements, so each diet will look a little different. Because I require 16 blocks of
protein I will also need 16 blocks of carbohydrates and 16 blocks of fat.

Again, a block is just a unit of measure used to help you make balanced meals. Instead of always
calculating how many grams of protein and carbs there are in each food you eat, the zone gives
you lists of foods that will give you the correct amount of blocks. If you like numbers, here is the
break down of how it works.

7 grams of protein = 1block of protein

9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat

This “block chart” is a just a tool

for making balanced meals. just
choose 1 item from the protein list, 1
item from the carbohydrate list, and 1
item from the fat list to compose a 1
 Meal Plans
block meal. Or choose 2 items from
each column to compose a 2 block
meal, etc.

Here is a sample 4 block meal:

Tuna salad
4 oz. canned tuna (4 blocks of protein)
large mixed green salad( 3cups of lettuce, 1/2 green pepper, 1 tomato) (1 block of
carbohydrate
1/2 cup of black beans ( 2 blocks of carbohydrate)
1/4 cup of hummus (1 block of carbohydrate)
1 teaspoon olive oil (3 blocks of fat)
1 tbsp of avocado ( 1 block of fat)
balsamic vinegar to taste ( free food)

As you can see this is an easy meal to prepare and gives me 4 blocks of all
macronutrients. Once you figure out your block requirement all you have to do is
spread your meals out through the day and pick the appropriate amount to eat at each
meal.

Most guys average about 16 blocks a day. A typical day will look like this:

Breakfast 7am" " Snack 10am" " " Lunch 1pm

4 block protein" " 1 block protein" " 4 block protein

4 block carbohydrate" 1 block carbohydrate" 4 block carbohydrate
4 block fat" " " 1 block fat" " " 4 block fat

Snack 4pm" " " Dinner 7pm " " " Bedtime snack 10pm
1 block protein" " 4 block protein" " 2 block protein
1 block carbohydrate" 4 block carbohydrate" 2 block carbohydrate
1 block fat" " " 4 block fat" " " 2 block fat

That is not a bad amount of food, you never feel to hungry because you are eating
every 3-5 hours. Try experimenting with different meal times and different foods, the
possibilities are endless. Below I will give a Zone food guide. Use this reference to build
your own meals. If you absolutely hate the idea of building your own meal I also will
include block meals that are already calculated for your requirements.
 Meal Plans
Each food in the following list = 1block. most meals will be between 3-4 blocks of
protein , carbohydrate and fat per meal (each protein block contains 7 grams of protein
and each carbohydrate contains 9 grams of carbohydrate.)

Best possible choice

protein Carbohydrate Fat

cooked quantity cooked quantity

best choice (low in saturated fat) low glycemic index best choice (rich in monounsaturated fat)
carbohydrates are the
best choice

chicken breast skinless 1 oz oatmeal 1/3 cup almonds ~3

almonds (slivered) 1tsp

almond oil 1/3 tsp

turkey breast skinless 1 oz artichoke 1 small avocado 1 Tbs

ground turkey 1 1/2 oz asparagus 12 spears

ground beef 1 1/2 oz less then 10% green beans 1 cup macadamia nuts ~1
fat

lean canadian bacon 1 1/2 0z beet greens 1 1/4 cup olives ~5

turkey breast deli style 1 1/2 0z black beans 1/4 cup peanut butter 1/2 tsp

chicken breast deli style 1 1/2 0z bok choy 3 cups peanuts ~6

turkey breast ground1 1 1/2 oz pistachios 3

beef Range fed or game oil and vinegar dressing 1/3 olive oil
plus viniger to taste

turkey bacon extra lean 3 strips broccoli 1 1/4 cup cashews ~3

Fair choices (moderate in saturated flax seed oil 1/3 tsp

fat)
 Meal Plans
protein Carbohydrate Fat

corned beef lean1 oz udoʼs 3-6-9 blend EFA oil 1/3 tsp

duck 1 1/2 oz Brussels sprouts 3/4 cup peanut oil 1/3 tsp

ham lean 1 oz cabbage 1 1/3 cup olive oil 1/3 tsp

lamb lean1 oz cauliflower 1 1/4 cup tahini 1/3 tsp

ground lamb 1 1/2 oz chick peas 1/4 cup guacamole 1Tbs

pork chop 1oz Fair choices ( low in saturated fat)

pork lean 1 oz collard greens 1 1/4 cup vegetable oil 1/3 tsp

canola oil 1/3 tsp

ground pork 1 1/2 oz dill pickles 3 (3 in) mayonnaise 1/3 tsp

turkey, skinless, dark meat 1 oz eggplant 1 1/2 cup mayo, light 1 tsp

veal 1 oz fava beans 1/3 cup sesame oil 1/3 tsp

ham deli style 1 1/2 oz kale 1 1/4 cup sunflower seeds 1/4 tsp

Fish and seafood walnuts shelled and chopped 1/2

tsp

poor choices ( high in saturated fat)

salmon 1 1/2 oz kidney beans 1/4 cup bacon bits 2 1/2 tsp

flounder/sole 1 1/2 oz leeks 1 cup butter 1/3 tsp

lobster 1 1/2 oz lentils 1/4 cup half and half 1 Tbs

salmon (wild)1 1/2 oz okra 3/4 cup cream, light 1/2 tsp

sardines 1 oz onions 1/2 cup cream cheese 1 tsp

scallops 1 1/2 oz sauerkraut 1 cup sour cream 1 tsp

swordfish 1 1/2 oz spaghetti squash 1 cup tartar sauce 1/2 tsp

shrimp 1 1/2 oz spinach 1 1/3 cup lard 1/3 tsp

tuna steak 1 1/2 oz swiss chard 1 1/4 cup veg. shortening 1/3 tsp

canned tuna 1 oz tomato sauce 1/2 cup

calamari 1 1/2 oz

catfish 1 1/2 oz
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protein Carbohydrate Fat

crabmeat 1 1/2 oz

vegetarian protein source

protein powder 1 oz tomatoes 3/4 cup

seitan 1 oz yellow squash 1 1/4 cup

soy burgers 1/2 patty zucchini 1 1/3 cup

soy sausage 2 links Carbohydrate (raw)

spirulina (dried) 1/2 oz alfalfa sprouts 7 1/2 cup

soy cheese 1 oz bean sprouts 3 cups

firm tofu 2 oz broccoli 2 cups

soft tofu 3 oz cabbage 2 1/4 cups

Dairy (best choice)

non-fat cheese 1oz cauliflower 2 cups

egg whites 2 large celery 2 cups

egg substitute 1/4 cup cucumber 1 (9 in)

cottage cheese 1/4 cup lettuce, Iceberg 1 head

low fat cheese 1 oz lettuce, romaine 6 cups

feta cheese 1 1/2 oz mushrooms 3 cups

mozzarella cheese, low fat 1/4 cup

ricotta cheese skim 2 oz onion 2/3 cup

Poor Choices use in moderation peppers 1 1/4 cup

(high in saturated fat, Arachidonic
Acid)

bacon, pork 3 1/2 slices radishes 2 cups

beef, fatty cuts 1 oz salsa 1/2 cups

ground beef, >10% fat snow peas 3/4 cup

 Meal Plans
Unfavorable carbohydrates
Use in moderation
pay attention to portion size

protein Carbohydrate Fat

hotdogs beef or pork 1 link spinach 4 cups

hotdogs chicken or turkey 1 tomato 1 cup

link

pepperoni 1 oz apple 1/2

salami 1oz apple sauce 3/8 cup

pork sausage 2 links apricots 3 small

pork sausage 2 patties blackberries 1/2 cup

whole egg 1 large cantaloupe 1/4

hard cheeses 1 oz cherries 7

fruit cocktail 1/3 cup

blueberries 1/2 cup

grapes 1/2 cup

grapefruit 1/2

honeydew 1/2

kiwi 1

lemon 1

lime 1

nectarine 1/2

orange 1/2

peach 1

pear 1/2

pineapple 1/2 cup

 Meal Plans
protein Carbohydrate Fat

plum 1

raspberries 2/3 cup

strawberries 1 cup

tangerine 1

watermelon 2/4 cup

Carbohydrate
(quantity) use in
moderation
unfavorable carbs

Vegetables
Acorn Squash 3/8 cup

Baked Beans 1/8 cup

Beets 1/2 cup

Black-eyed peas 1/4 cup

Butternut Squash 1/3 cup

Cooked carrots 1/2 cup

Corn 1/4 cup

French Fries 5

Hubbard squash 2/3 cup

Lima beans 1/4 cup

Parsnips 1/3 (9 in)

Peas 1/3 cup

Pinto Beans 1/4 cup

Potato, boiled 1/3 cup

Potato, mashed 1/5 cup

 Meal Plans
protein Carbohydrate Fat

Refried beans 1/4 cup

Sweet Potato, baked 1/3

(5 in)

Sweet potato, mashed

1/5 cup

Turnip 3/4 cup

Fruit
Banana 1/3 (9 in)

Cranberries 1/4 cup

Cranberry sauce 4 tsp

Dates 2

Figs 3/4

Guava 1/2 cup

Kumquat 3

Mango 1/3 cup

Papaya 2/3 cup

Prunes 2

Raisins 1 Tbs

Fruit juice
Apple juice 1/3 cup

Cranberry juice 1/4 cup

Fruit Punch 1/4 cup

Grape juice 1/4 cup

Grapefruit juice 3/8 cup

Lemon juice 1/3 cup

 Meal Plans
protein Carbohydrate Fat

Orange juice 3/8 cup

Pinapple juice 1/4 cup

Tomato juice 3/4 cup

Grains and
breads
Bagel 1/4

Barley 1Tbs

Biscuit 1/4

Baked Potato 1/3 cup

Bread crumbs 1/2 oz

Bread 1/2 slice

Breadstick 1

Buckwheat 1/2 oz

Bulgur wheat 1/2 oz

Cereal 1/2 oz

Corn bread 1 in2

Cornstarch 4 tsp

Croissant 1/4

Crouton 1/2 oz

Donut 1/4

English muffin 1/4

Flour 1 1/2 tsp

Granola 1/2 oz

Grits 1/3 cup

 Meal Plans
protein Carbohydrate Fat

Melba toast 1/2 oz

Muffins 1/4

Noodles 1/4 cup

Instant oatmeal 1/2 pkt

Pasta, Cooked 1/4 cup

Pasta, high protein 1/3

cup

Pancake 1/2 (4 in)

Pita bread 1/4

Popcorn 2 cups

Rice 3 Tbs

Rice cake 1

Roll (hamburger, hot dog)

1/4

Roll (dinner) 1/2

Taco shell 1

Tortilla (corn) 1 (6 in)

Tortilla (flour) 1/2 (6 in)

Udon noodles 3 Tbs

Waffle 1/2

Condiments
BBQ sauce 2 Tbs

Catsup 2 Tbs

Cocktail sauce 2 Tbs

Honey 1/2 Tbs

 Meal Plans
protein Carbohydrate Fat

Jelly/jam 2 tsp

Plum sauce 1 1/2 Tbs

Molasses 2 tsp

Pickle (bread and butter)

6 slices

Relish (sweet) 4 tsp

sugar, brown 2 tsp

sugar granulated 2 tsp

syrup, maple 2 tsp

syrup, pancake 2 tsp

teriyaki sauce 1 tbsp

Steak sauce 2 Tbs

Alcohol
Beer 8 oz

liquor 1oz

wine 4oz

Snacks
Chocolate bar 1/2 oz

Corn chips 1/2 oz

Graham crackers 1 1/2

Ice cream 1/4 cup

Potato chips 1/2 cup

Pretzels 1/2 oz

Tortilla chips 1/2 oz

 Meal Plans
protein Carbohydrate Fat

Saltine crackers

Another great recorse that has great articles, dailey workouts and plenty of great articles
about training is crossfit http://www.crossfit.com I used their example of meal planning
to get you started.
3 block menu
Breakfast
3 Block Menus
Breakfast Quesadilla
1 corn tortilla
1/4 cup black beans
1/3 cup onions, chopped
1 green pepper, chopped
2 eggs (scrambled or fried)
1 oz cheese
3 Tbs avocado

Breakfast Sandwich
1/2 pit bread
1 egg (scrambled or fried)
1 oz cheese
1 oz sliced ham
Serve with 1/2 apple and 3 macadamia nuts

Fruit Salad
3/4 cup cottage cheese
1/4 cantaloupe, cubed
1 cup strawberries
1/2 cup grapes
Sprinkle with slivered almonds

Smoothie
Blend together:
1 cup milk
2 Tbs protein powder
1 cup frozen strawberries
1/2 cup frozen blueberries
1 scoop cashews

Oatmeal
2/3 cup cooked oatmeal (slightly watery)
1/2 cup grapes
1/2 cup cottage cheese
1 1/2 tsp walnuts, chopped
Spice with vanilla extract and cinnamon
Add:
1 Tbs protein powder

Easy Breakfast
3/4 cantaloupe, cubed
3/4 cup cottage cheese
9 almonds
 Meal Plans
Steak and Eggs
2 oz grilled steak
1 egg over easy
1 slice toast w/ 1 tsp butter
1/4 cantaloupe, cubed

Lunch
Tuna Sandwich
3 oz canned tuna
3 tsp light mayo
1 slice bread
Serve with:
1/2 apple

Tacos
2 corn tortillas
3 oz seasoned ground meat
1 oz grated cheese
1/2 tomato, cubed
1/4 cup onion, chopped
Lettuce, chopped
Serve with Tabasco to taste
~ 9 olives, chopped

Deli Sandwich
1 slice bread
3 oz sliced deli meat
1 oz cheese
3 Tbs avocado
Serve with 1/2 apple

Quesadilla
1 corn tortilla
3 oz cheddar and jack cheese
3 Tbs guacamole
Jalapenos, sliced, to taste
Top with salsa
Serve with 1 orange
Grilled Chicken Salad
3 oz chicken, grilled
2 cups lettuce
1/4 tomato, chopped
1/4 cucumber, chopped
1/4 green pepper, chopped
1/4 cup black beans
1/4 cup kidney beans
~1 1/2 Tbs salad dressing of choice
 Meal Plans
Easy Lunch
3 oz deli meat
1 oz sliced cheese
1 1/2 apple
3 macadamia nuts

Dinner
Fresh Fish
4 1/2 oz fresh fish, grilled
Saute 1 1/3 cup zucchini in herbs
Serve with
1 large salad with 1 1/2 Tbs salad dressing
of choice
1 cup fresh strawberries for dessert

Chili (serves 3)
Saute:
1/3 cup onion, chopped
1 green pepper, chopped, in garlic cumin,
chili powder, and crushed red peppers
Add:
9 oz ground beef or turkey until browned
Add:
1 cup tomato sauce
3/4 cup black beans
3/4 cup kidney beans
~30 olives, chopped
Add fresh cilantro to taste
Serve each helping with 1 oz cheese, grated

Turkey and Greens

3 oz turkey breast, roasted
Chop and steam:
2 1/2 cup kale
Saute 1 tsp olive oil, garlic, crushed red
peppers
Add the steamed kale and mix
1 peach, sliced for dessert

Easy Dinner
3 oz chicken breast, baked
1 1/2 orange
3 macadamia nuts

Beef Stew
Saute: 1 tsp olive oil
1/4 cup onion, chopped
1/2 green pepper, chopped
~6 oz (raw weight) beef, cubed
 Meal Plans
Add:
1 cup chopped zucchini
1 cup mushrooms
1/2 cup tomato sauce
Season with garlic, Worcestershire sauce,
salt and pepper

Snacks
1block snacks

1 hard boiled egg! ! !

1/2 orange
Sprinkled w/ peanuts

1/2 cup plain yogurt

Sprinkled w/ pecans

1 oz cheese
1/2 apple
1 macadamia nut

1 oz canned chicken or tuna

1 peach
1/2 tsp peanut butter

1 1/2 oz deli-style ham or turkey

1 carrot
5 olives

1 oz mozzarella string cheese

1/2 cup grapes
1 Tbs avocado

1 oz jack cheese
1 Tbs guacamole
1 tomato

1 oz hummus
1/2 tomato
1 1/2 oz feta cheese
 Meal Plans
1 cup strawberries
1/4 cup cottage cheese
1 macadamia nut

1 poached egg
1/2 slice bread
1/2 tsp peanut butter

1/4 cup cottage cheese

1/2 carrot
3 celery stalks
5 olives

3 oz marinated and baked tofu

1/2 apple
1/2 tsp peanut butter

1 oz tuna
1 large tossed salad
1 tsp salad dressing of choice
1 hard boiled egg
1 large spinach salad
1 tsp oil and vinegar dressing

1 oz grilled turkey breast

1/2 cup blueberries
3 cashews

Blend:
1 cup water
1 Tbs protein powder
1/2 cup grapes
1/3 tsp canola oil

Blend:
1 cup water
1Tbs spirulina
1 cup frozen berries
3 cashews
 Meal Plans
1 oz cheddar cheese melted over
1/2 apple
Sprinkled w/ walnuts

1/4 cup cottage cheese

1/2 cup pineapple
6 peanuts

1 oz sardines
1/2 nectarine
5 olives

1 1/2 oz feta cheese

1 cup diced tomato
5 olives

1 1/2 oz salmon
12 asparagus spears
1/3 tsp olive oil

1 1/2 oz shrimp
2 cups broccoli
6 peanuts

1 oz canadian bacon
1 plum
1 macadamia nut

1 1/2 oz deli-style turkey

1 tangerine
1 Tbs avocado

1/4 cup cottage cheese

1 cup sliced tomato
1/3 tsp olive oil
 Meal Plans

1 1/2 oz scallops
1 sliced cucumber

1/2 tsp tartar sauce

1 oz lamb
1/4 cup chick peas
1/3 tsp sesame butter

Well that should be enough to get you started, just remember make sure you eat all the
recommended blocks of food. Every meal and snack needs contain a protein
carbohydrate and a protein. distribute the blocks however you choose, but just don't
consume more then 5 blocks in one meal. Remember to drink 8oz of water with every
meal.

To find out more information about training, feel free to email or contact me through my
website or facebook strength page.

[email protected]

http://www.rosssteinerpersonaltraining.com

http://www.facebook.com/pages/Ross-Steiner-Strength-and-Conditioning/
131022370287348