Body Fortress

Meal plan: women

       

View Meal Plan for Men
Energy and Toning Meal Plan
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1/4 Cup 20 3.3 2 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL ONE TOTAL:   215 41.6g 7.9g 3.1g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  315 49.64 26.83 2.5
           
SNACK TOTAL:   315 49.64g 26.83g 2.5g
  
Meal Two Serving Size Calories Carbs Protein Fat
Low Fat 1% Cottage Cheese 1/2 Cup 90 3 16 1
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL TWO TOTAL:   167 23.6g 16.4g 1.3g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 2 oz. 92 0 14.6 3.4
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE (CHOICE 1) TOTAL:   277 29.2g 20.3g 8.5g
   
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
60 Second Whey Shake (1 scoop)

  130 3 25 2.5
           
MEAL THREE (CHOICE 2) TOTAL:   130 3g 25g 2.5g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein (Peanut Butter)
1 scoop 130 3 25 2.5
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   179.5 13.5g 25.6g 2.8g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 2 oz. 60 0 13 0.8
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
Sweet Potato w/ 1 tsp. Butter 1 Small 88 12.4 1.2 3.9
           
MEAL FIVE TOTAL:   296 14.9g 19.7g 17.7g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,457 172g 117g 36g
DAILY TOTAL (CHOICE 2):   1,310 146g 121g 30g
Meal One Serving Size Calories Carbs Protein Fat
Whole Wheat Toast 1 Slice 77 12.8 4.1 1
Low Fat Cottage Cheese 1/4 Cup 90 3 16 1
Grapefruit 1/2 Medium 41 10.3 0.8 0.1
           
MEAL ONE TOTAL:   208 26.1g 20.9g 2.1g
  
Snack Serving Size Calories Carbs Protein Fat
Almond Cherry Vanilla Shake

  202 8 26 7
Banana 1 Medium 105 27 1.3 0.4
           
SNACK TOTAL:   307 35g 27.3g 7.4g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   200 30.5g 5.3g 8.4g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Turkey with Mustard 2 oz. 60 0 13 1
Whole Wheat Bread 1 Slice 60 0 13 1
Green Salad with Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE (CHOICE 1) TOTAL:   222 4g 28g 11g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  315 49.64 26.83 2.5
           
MEAL THREE (CHOICE 2) TOTAL:   315 49.64g 26.83g 2.5g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey Protein PeanutBody Fortress®
100% Premium Whey Protein Peanut Butter
1 scoop 130 3 25 2.5
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Apple 1 Small 77 20.6 0.4 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   214.5 23.6g 25.4g 2.8g
  
Meal Five Serving Size Calories Carbs Protein Fat
Lean Pork Chop 1, 3 oz. 164 0 26.5 5.7
Green Beans 1/2 Cup 22 4.9 1.2 0.2
Steamed Peas 1/2 Cup 53 9.1 3.8 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 1 tsp. 34 0 0 3.8
           
MEAL FIVE TOTAL:   382 36.9g 33.8g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,541 156g 141g 42g
DAILY TOTAL (CHOICE 2):   1,634 202g 140g 34g
Meal One Serving Size Calories Carbs Protein Fat
Low Fat Plain Yogurt 6 oz. 100 12.1 9 2
Wheat Germ 2 Tbsp. 61 8.3 5.3 1.6
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL ONE TOTAL:   203 30.9g 14.9g 3.9g
  
Snack Serving Size Calories Carbs Protein Fat
PB & J Protein Shake (1 scoop)

  479 21 62 16
           
SNACK TOTAL:   479 21g 62g 16g
  
Meal Two Serving Size Calories Carbs Protein Fat
Whole Wheat Crackers 2 40 6.4 1 1.5
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
           
MEAL TWO TOTAL:   160 15.8g 5.5g 9.8g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Poached Eggs 2 142 0.8 12.6 10
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Tomato 1/2 Sliced 22 4.8 1.1 0.2
           
MEAL THREE (CHOICE 1) TOTAL:   233 17.2g 17.3g 11.1g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (2 Scoop)

  179 5.5 26.4 6.3
           
MEAL THREE (CHOICE 2) TOTAL:   179 5.5g 26.4g 6.3g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
1 scoop 140 4 25 3
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   192.5 15.3g 25.9g 3.1g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Salmon 4 oz. 137 0 20.6 5.1
Steamed Zucchini 1/2 Cup 14 4 1 0
Steamed Carrots 1/2 Cup 27 6 1 0
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Butter 2 tsp. 68 0 0 7.6
           
MEAL FIVE TOTAL:   355 32.9g 24.9g 13.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,630 133g 151g 57g
DAILY TOTAL (CHOICE 2):   1,576 121g 160g 53g
Meal One Serving Size Calories Carbs Protein Fat
Fat Free Milk 1/2 Cup 40 6.5 4 0
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Butter 2 Tbsp. 34 0 0 3.8
Apple, Sliced 1 Small 38.5 10.3 0.2 0.15
           
MEAL ONE TOTAL:   181.5 28.4g 7.8g 4.85g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  315 49.64 26.83 2.5
           
SNACK TOTAL:   315 49.64g 26.83g 2.5g
  
Meal Two Serving Size Calories Carbs Protein Fat
Low Fat 1% Cottage Cheese 1/2 Cup 90 3 16 1
Orange 1 62 15.4 1.2 0.2
           
MEAL TWO TOTAL:   152 18.4g 17.2g 1.2g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Hard Boiled Eggs 2 156 1.2 12.6 10.6
Boiled Red Potato 1 Small 123 27 3.2 0.2
Mixed Greens Salad w/Olive Oil and Wine Vinegar 1 Cup, 2 tsp., 1 Tbsp. 102 4 2 9
           
MEAL THREE TOTAL:   381 32.2g 17.8g 19.8g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Power Shake (1 scoop)

  332 16.02 55.03 6.49
           
MEAL THREE (CHOICE 2) TOTAL:   332 16.02g 55.03g 6.49g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
1 scoop 140 4 25 3
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   189.5 14.5g 25.6g 3.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,618.5 176.04g 117.93g 42.15g
DAILY TOTAL (CHOICE 2):   1,569.5 159.86g 155.16g 28.84g
Meal One Serving Size Calories Carbs Protein Fat
Puffed Brown Rice Cereal 1 Cup 60 14 1 0
Raisins 1/4 Cup 130 31 1 0
Fat Free Milk 1 Cup 80 13 8 0
           
MEAL ONE TOTAL:   270 58g 10g 0g
  
Snack Serving Size Calories Carbs Protein Fat
Almond Cherry Vanilla Shake

  202 8 26 7
Banana 1 Medium 105 27 1.3 0.4
           
SNACK TOTAL:   307 35g 27.3g 7.4g
  
Meal Two Serving Size Calories Carbs Protein Fat
Muenster Cheese 1 oz. 103 0.3 6.6 8.4
Apple Sliced 1 Small 77 20.6 0.4 0.3
           
MEAL TWO TOTAL:   180 20.9g 7g 8.7g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Grilled Salmon 3 oz. 127 0 21.7 3.8
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/Butter and Lemon Wedge 1/2 Cup, 1 tsp. 76 6.3 3.4 4.3
           
MEAL THREE TOTAL:   312 29.2g 27.4g 8.9g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Power Shake (1 scoop)

  192 12.02 30.03 3.49
           
MEAL THREE (CHOICE 2) TOTAL:   192 12.02g 30.03g 3.49g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
1 scoop 140 4 25 3
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Peach 1 Small 31 7.5 0.7 0.2
           
MEAL FOUR (POST-WORKOUT) TOTAL:   178.5 11.5g 25.7g 3.2g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Chicken Breast 2 oz. 50 1 9 1
Green Beans w/ Lemon Wedge 1/2 Cup 22 4.9 1.2 0.2
Romaine Salad w/ Olive Oil and Wine Vinegar 1/2 Cup, 2 tsp., 1 Tbsp. 90 1.3 0.7 9
Boiled Red Potato w/ Butter 1 small, 1 tsp. 157 27 3.2 4
           
MEAL FIVE TOTAL:   319 34.2g 14.1g 14.2g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,574 189g 112g 42g
DAILY TOTAL (CHOICE 2):   1,454 172g 114g 37g
Meal One Serving Size Calories Carbs Protein Fat
Plain Oatmeal Sprinkled with Cinnamon and 6 Slivered Almonds 1/2 Cup 150 27 5 3
Fat Free Milk 1/4 Cup 20 3.3 2 0
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL ONE TOTAL:   215 41.6g 7.9g 3.1g
  
Snack Serving Size Calories Carbs Protein Fat
PB & J Protein Shake (1 scoop)

  479 21 62 16
           
SNACK TOTAL:   479 21g 62g 16g
  
Meal Two Serving Size Calories Carbs Protein Fat
Peanut Butter 1 Tbsp. 95 3.5 4 8
Banana 1 Medium 105 27 1.3 0.4
           
MEAL TWO TOTAL:   200 30.5g 5.3g 8.4g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Lean Grilled Steak 2 oz. 92 0 14.6 3.4
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Steamed Broccoli w/ 1 tsp. Butter and Lemon Wedge 1/2 Cup 76 6.3 3.4 4.3
           
MEAL THREE (CHOICE 1) TOTAL:   277 29.2g 20.3g 8.5g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  315 49.64 26.83 2.5
           
MEAL THREE (CHOICE 2) TOTAL:   315 49.64g 26.83g 2.5g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Body Fortress Whey Isolate VanillaBody Fortress®
Whey Isolate Vanilla
1 scoop 130 1 30 0.5
Orange 1 Small 45 11.3 0.9 0.1
           
MEAL FOUR (POST-WORKOUT) TOTAL:   182.5 12.3g 30.9g 0.6g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Skinless Boneless Chicken Breast 2 oz. 50 1 9 1
Chopped Romaine Salad 1 Cup 8 1.5 0.5 0
Feta Cheese 1 oz. 60 1 5 4
Dressing-Wine Vinegar, Olive Oil 1 Tbsp., 2 tsp. 80 0 0 9
Sweet Potato w/ 1 tsp. Butter 1 Small 88 12.4 1.2 3.9
           
MEAL FIVE TOTAL:   286 15.9g 15.7g 17.9g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,787 165g 164g 58g
DAILY TOTAL (CHOICE 2):   1,825 185g 171g 52g
Meal One Serving Size Calories Carbs Protein Fat
Whole Wheat Toast 1 Slice 77 12.8 4.1 1
Low Fat Cottage Cheese 1/4 Cup 90 3 16 1
Grapefruit 1/2 Medium 41 10.3 0.8 0.1
           
MEAL ONE TOTAL:   208 26.1g 20.9g 2.1g
  
Snack Serving Size Calories Carbs Protein Fat
Apple Strawberry Smoothie

  315 49.64 26.83 2.5
           
SNACK TOTAL:   315 49.64g 26.83g 2.5g
  
Meal Two Serving Size Calories Carbs Protein Fat
Whole Wheat Crackers 2 40 6.4 1 1.5
Peanut Butter 1 Tbsp. 95 3.5 4 8
Strawberries 1/2 Cup 25 5.9 0.5 0.3
           
MEAL TWO TOTAL:   160 15.8g 5.5g 9.8g
  
Meal Three (Choice 1) Serving Size Calories Carbs Protein Fat
Poached Eggs 2 142 0.8 12.6 10
Whole Wheat Bread 1 Slice 69 11.6 3.6 0.9
Tomato 1/2 Sliced 22 4.8 1.1 0.2
           
MEAL THREE (CHOICE 1) TOTAL:   233 17.2g 17.3g 11.1g
  
Meal Three (Choice 2) Serving Size Calories Carbs Protein Fat
Peppermint Patty Shake (1 scoop)

  179 5.5 26.4 6.3
           
MEAL THREE (CHOICE 2) TOTAL:   179 5.5 26.4g 6.3g
  
Pre-Workout Serving Size Calories Carbs Protein Fat
Body Fortress PUMP'DBody Fortress®
PUMP'D
1 scoop N/A N/A N/A N/A
           
PRE-WORKOUT TOTAL:   0 0g 0g 0g
  
Meal Four (Post-Workout) Serving Size Calories Carbs Protein Fat
Body Fortress 100% Premium Whey ProteinBody Fortress®
100% Premium Whey Protein Chocolate
1 scoop 140 4 25 3
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
Blueberries 1/2 Cup 42 10.5 0.6 0.3
           
MEAL FOUR (POST-WORKOUT) TOTAL:   189.5 14.5g 25.6g 3.3g
  
Meal Five Serving Size Calories Carbs Protein Fat
Grilled Codfish 4 oz. 89 0 19.4 0.7
Brown Rice 1/2 Cup 109 22.9 2.3 0.8
Zucchini 1/2 Cup, Steamed 14 4 1 0
Shiitake Mushrooms Lightly Sauteed in Olive Oil 1/2 Cup, 2 tsp. 180 6 0 9
           
MEAL FIVE TOTAL:   392 32.9g 22.7g 10.5g
  
Before Bed Serving Size Calories Carbs Protein Fat
Body Fortress 100% Pure Glutamine PowderBody Fortress®
100% Pure Glutamine Powder
1/2 tsp. 7.5 0 0 0
           
BEFORE BED TOTAL:   7.5 0g 0g 0g
 
DAILY TOTAL (CHOICE 1):   1,505 156g 119g 39g
DAILY TOTAL (CHOICE 2):   1,451 144g 128g 35g

*All nutritional totals are approximate values.

Portion size as well as total calories consumed may need to be adjusted depending on your individual metabolism and daily energy expenditure. Always consult your doctor before beginning this or any training or diet/supplement program. Read all label directions and warnings prior to use. Additional low-calorie vegetables should be eaten with your meals such as spinach, raw carrots, Brussels sprouts and asparagus. We also recommend taking a multivitamin.

We also recommend two cheat meals per week, which could consist of your favorite foods such as pizza or ice cream.