THE NO-FAIL MEAL PLAN

Full Step-By-Step
Nutrition Guide
By Sean Nalewanyj
 - Copyright & Disclaimer -
Before beginning any new exercise, nutrition or dietary supplement program you
should consult a physician first. The information presented herein is not meant to
treat or prevent any disease or to provide the reader with medical advice. If you are
looking for specific medical advice then you should obtain this information from a
licensed health-care practitioner.

This publication is intended for informational use only. Sean Nalewanyj and
www.BodyTransformationTruth.com will not assume any liability or be held
responsible for any form of injury, personal loss or illness caused by the utilization of
this information. The individual results obtained from the use of this program will vary
from person to person and we make no guarantee as to the degree of results that
you will personally achieve.

This publication is fully copyrighted and does not come with giveaway or resale
rights. You may not sell or redistribute this report. It is reserved solely for registered
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Introduction

Nutrition is equally as important as what you do in the gym, and following the correct dietary
strategies each day is of critical importance to your results.

Using The Body Transformation Blueprint, you can be sure that you're employing the most
intelligent and soundly structured nutritional approach possible.

Just find the appropriate meal plan and you'll instantly know which foods to eat, when to eat
them and how much to eat in order to perfectly fuel your results.

Here are the 3 simple steps you need to follow to get started...

Step 1: Determine your daily calorie needs.

This will help you determine which specific meal plan is appropriate for your individual
physiology and goals.

This information is covered in detail in the No Nonsense Nutrition chapter of the main Muscle
Building & Fat Loss Decoded E-Course.

Step 2: Read through the Meal Plan Guidelines.

This is a very important step and should not be skipped. This section will explain the layout of
the meal plan and show you how to implement it in the most convenient, flexible and effective
way possible.
Step 3: Access your specific meal plan.

You'll find all 15 plans laid out from 1500 calories all the way up to 5000. You can either
follow the meal plan right from your computer or print if off to follow offline.

Step 4 (Optional): View the Food Substitution List.

If you'd like to switch up the food sources in certain meals due to food availability issues or
taste preference, this section will show you which food items can be used interchangeably.

Go ahead and get started right away.

If you need any assistance with this, hit me up on my Facebook Page and I'll be happy to
help you.
Meal Plan Guidelines

Before you get started, make sure to read over this important meal plan information first...

1) For a complete explanation of the principles behind optimum fitness nutrition, and to learn
exactly why the meal plans are structured the way they are, make sure to read through the
No Nonsense Nutrition chapter of the main e-course.

2) Each plan is based off of 6 meals per day. If you would prefer to consume 5, 4, or even 3
meals per day instead, you can simply combine some of the meals together. For example, if
meal #1 consisted of chicken and rice, and meal #2 consisted of a whey protein shake
blended with fruit and oatmeal, you could simply combine this into a single sitting to reduce
the total number of daily meals.

3) There is no concrete time interval for the meals. Aim to spread them apart by around 2-5
hours each depending on your schedule and your number of daily meals.

4) For each meal you will find 3 different options that you can choose from. This keeps the
plan as flexible as possible. Any of the options are acceptable and you can make your choice
based on taste preference and food availability. Each option contains the same number of
calories and roughly the same nutrient breakdown.

5) The number in brackets beside each food item is the calorie total for that specific item. The
calorie information for the food items was taken from the food database on calorieking.com.

6) Each plan is based off of an evening workout. If you perform your workouts in the morning
or afternoon you'll have to re-arrange things slightly to accommodate this.

7) To learn more about which supplements to integrate into your meal plan, make sure to
read through the Real Supplement Science module of the main e-course.

8) Along with all of the foods youll be eating, aim to consume about 0.6 ounces of water per
pound of body weight each day.
9) If you want to modify some of the meals to suit your individual preference, visit the Food
Substitution List to find alternative options.

10) Don't obsess about getting the meal plan 100% right. It's not realistic that you'll be able to
measure everything perfectly or even include the exact food sources outlined. Just do your
best. If you simply get it 80-90% right, you'll achieve very impressive results.

12) As long as you take into account the calorie/protein/carbohydrate/fat content, roughly 10-
20% of your daily macronutrient intake can come from any foods you'd like.

For example, if your daily carbohydrate intake is 300 grams and you'd like to consume some
fat free ice cream that day, you could replace a 1/2 cup of rolled oats (30 grams of carbs) with
an amount of fat free ice cream equal to 30 grams of carbs.

In the big picture these small replacements will not have any negative impact on your bottom
line results. This is all covered in the No Nonsense Nutrition chapter.
 BT Blueprint 1500 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)

Option #1: Option #1:

(55) 1/2 scoop whey protein powder
(57) 5 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(121) 1 large banana
(35) 1 tsp. natural peanut butter
___________________________________
(110) 1 scoop whey protein powder
(67) 6 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(62) 1/2 cup blueberries
(33) 1 tsp. almond butter
___________________________________

Option #2: Option #2:

(140) 2 whole eggs (140) 2 whole eggs

(124) 2/5 cup rolled oats (dry measurement) (170) 2 slices toast
(86) 1 large orange (43) 1/2 large orange
___________________________________ ___________________________________

Option #3: Option #3:

(70) 1 whole egg (159) 3oz. lean sirloin beef

(93) 2 oz. extra lean ground beef (173) 4/5 cup rice (cooked)
(113) 1 cup sliced potato
(77) 1 1/4 cup grapes

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

(62) 1/5 cup rolled oats (dry measurement) (34) 3 ounces skim milk
(83) 12 almonds (124) 2/5 cup rolled oats (dry measurement)
___________________________________ ___________________________________

Option #2: Option #2:

(101) 1/3 cup rolled oats (dry measurement) (81) 1/2 cup low-fat cottage cheese
(51) 1/2 tbsp. almond butter (83) 1 cup sliced pineapple
___________________________________
Option #3:
(82) 1 cup blueberries
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(140) 3 oz. chicken breast
(112) 2/3 large pita
Unlimited vegetables
__________________________________
Option #2:
(145) 1 can tuna
(111) 1/2 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(147) 2.75oz. lean sirloin beef
(108) 1/2 cup rice (cooked)
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(28) 1/4 scoop whey protein powder
(57) 5 ounces skim milk
(60) 1/2 large banana
(51) 1/2 tbsp. almond butter
___________________________________
___________________________________
Option #3:
(87) 2/3 can tuna
(54) 1/4 cup rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(28) 1/4 scoop whey protein powder
(67) 6 ounces skim milk
(116) 1 large apple
(42) 6 almonds
___________________________________
Option #2:
(28) 1/4 scoop whey protein powder
(56) 5 ounces skim milk
(124) 2/5 cup rolled oats (dry measurement)
(50) 1/2 tbsp. almond butter
___________________________________
Option #3:
(28) 1/4 scoop whey protein powder
(67) 6 ounces skim milk
(27) 1/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(55) 1/2 scoop whey protein powder
(135) 6 ounces unsweetened fruit juice
___________________________________
Option #2:
(28) 1/4 scoop whey protein powder
(57) 5 ounces skim milk
(62) 1/5 cup rolled oats (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
___________________________________
Option #3:
(28) 1/4 scoop whey protein powder
(57) 5 ounces skim milk
(48) 1/4 cup sliced pear
(60) 1/2 tbsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(158) 1 cup chopped yam
___________________________________
Option #2:
(175) 3oz. salmon
(173) 4/5 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #3:
(187) 3.5oz. lean sirloin beef
(161) 1 medium potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(83) 3/4 scoop whey protein powder
(57) 5 ounces skim milk
(60) 1/2 tbsp. extra virgin olive oil
Option #2:
(83) 3/4 scoop whey protein powder
(124) 2/5 cup rolled oats
___________________________________
Option #3:
(55) 1/2 scoop whey protein powder
(145) 1/4 cup corn grits (dry measurement)
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(162) 3/4 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(198) 5oz. halibut
(167) 3/4 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(187) 3.5oz. lean sirloin beef
(180) 1 cup sweet potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(83) 3/4 scoop whey protein powder
(56) 5 ounces skim milk
(60) 1/2 tbsp. extra virgin olive oil
___________________________________ ___________________________________

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

(54) 2 walnuts (60) 1/2 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(164) 3.5 oz. chicken breast (163) 1 cup low-fat cottage cheese
(43) 5 cashews (34) 4 cashews
 BT Blueprint 1750 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)

Option #1: Option #1:

(55) 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(121) 1 large banana
(35) 1 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(124) 2/5 cup rolled oats (dry measurement)
(86) 1 large orange
(60) 1/2 large banana
___________________________________
(110) 1 scoop whey protein powder
(67) 6 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(82) 1 cup blueberries
(35) 6 large strawberries
(33) 1 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(170) 2 slices toast
(86) 1 large orange
___________________________________

Option #3: Option #3:

(70) 1 whole egg (159) 3oz. lean sirloin beef

(93) 2 oz. extra lean ground beef (115) 3/5 cup sweet potato
(113) 1 cup sliced potato (130) 3/5 cup rice (cooked)
(53) 1 large grapefruit
(77) 1 1/4 cup grapes

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

(62) 1/5 cup rolled oats (dry measurement) (28) 1/4 scoop whey protein powder
(46) 8 large strawberries (45) 4 ounces skim milk
(83) 12 almonds (124) 2/5 cup rolled oats (dry measurement)
___________________________________ ___________________________________
Option #2: Option #2:

(153) 1/2 cup rolled oats (dry measurement)
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(82) 1 cup blueberries
(120) 1 tbsp. flaxseed oil
(81) 1/2 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
___________________________________
Option #3:
(87) 2/3 can tuna
(108) 1/2 cup rice (cooked)

Meal #3 (Lunch) Meal #3 (Pre-Workout)

Option #1: Option #1:

(140) 3 oz. chicken breast (55) 1/2 scoop whey protein powder
(170) 1 large pita (67) 6 ounces skim milk
Unlimited vegetables (116) 1 large apple
__________________________________ (42) 6 almonds
___________________________________
Option #2:
Option #2:
(145) 1 can tuna
(167) 3/4 cup quinoa (cooked) (55) 1/2 scoop whey protein powder
Unlimited vegetables (56) 5 ounces skim milk
___________________________________ (124) 2/5 cup rolled oats (dry measurement)
(50) 1/2 tbsp. almond butter
Option #3: ___________________________________

(147) 2.75oz. lean sirloin beef Option #3:

(162) 3/4 cup rice (cooked)
Unlimited vegetables
(55) 1/2 scoop whey protein powder
(67) 6 ounces skim milk
(27) 1/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(55) 1/2 scoop whey protein powder
(57) 5 ounces skim milk
(60) 1/2 large banana
(51) 1/2 tbsp. almond butter
___________________________________
Option #2:
(55) 1/2 scoop whey protein powder
(57) 5 ounces skim milk
(62) 1/5 cup rolled oats (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
___________________________________
Option #3:
(55) 1/2 scoop whey protein powder
(57) 5 ounces skim milk
(48) 1/4 cup sliced pear
(60) 1/2 tbsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(197) 3/4 medium yam
___________________________________
Option #2:
(175) 3oz. salmon
(216) 1 cup rice (cooked)
Unlimited vegetables
Meal #4 (Post-Workout)
Option #1:
(110) 1 scoop whey protein powder
(135) 6 ounces unsweetened fruit juice
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(124) 2/5 cup rolled oats
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(145) 1/4 cup corn grits (dry measurement)
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(216) 1 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(198) 5oz. halibut
(222) 1 cup quinoa (cooked)
Unlimited vegetables
___________________________________ ___________________________________

Option #3: Option #3:

(187) 3.5oz. lean sirloin beef (187) 3.5oz. lean sirloin beef
(208) 3/4 large potato (225) 1 1/4 cup sweet potato
Unlimited vegetables Unlimited vegetables

Meal #6 (Snack) Meal #6 (Snack)

Option #1: Option #1:

(110) 1 scoop whey protein powder (110) 1 scoop whey protein powder
(57) 5 ounces skim milk (56) 5 ounces skim milk
(60) 1/2 tbsp. extra virgin olive oil (60) 1/2 tbsp. extra virgin olive oil
___________________________________ ___________________________________

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

(54) 2 walnuts (34) 2 egg whites
___________________________________ (60) 1/2 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(187) 4oz. chicken breast
(43) 5 cashews (203) 1 1/4 cup low-fat cottage cheese
(34) 4 cashews
 BT Blueprint 2000 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)

Option #1: Option #1:

(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(121) 1 large banana
(35) 1 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(51) 3 egg whites
(124) 2/5 cup rolled oats (dry measurement)
(86) 1 large orange
(60) 1/2 large banana
___________________________________
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup rolled oats (dry measurement)
(82) 1 cup blueberries
(35) 6 large strawberries
(33) 1 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(51) 3 egg whites
(170) 2 slices toast
(86) 1 large orange
___________________________________

Option #3: Option #3:

(70) 1 whole egg (212) 4oz. lean sirloin beef

(34) 2 egg whites (115) 3/5 cup sweet potato
(93) 2 oz. extra lean ground beef (130) 3/5 cup rice (cooked)
(113) 1 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

(55) 1/2 scoop whey protein powder (55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk (91) 8 ounces skim milk
(46) 8 large strawberries (124) 2/5 cup rolled oats (dry measurement)
(55) 8 almonds ___________________________________
___________________________________
Option #2:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(62) 1/5 cup rolled oats (dry measurement)
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(41) 1/2 cup blueberries
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(140) 3 oz. chicken breast
(170) 1 large pita
(43) 3/4 cup sliced apple
Unlimited vegetables
__________________________________
Option #2:
(145) 1 can tuna
(203) 4/5 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(147) 2.75oz. lean sirloin beef
(216) 1 cup rice (cooked)
Unlimited vegetables
Option #2:
(122) 3/4 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
___________________________________
Option #3:
(87) 2/3 can tuna
(162) 3/4 cup rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(42) 6 almonds
___________________________________
Option #2:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup rolled oats (dry measurement)
(50) 1/2 tbsp. almond butter
___________________________________
Option #3:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(27) 1/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(60) 1/2 large banana
(51) 1/2 tbsp. almond butter
___________________________________
Option #2:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(62) 1/5 cup rolled oats (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
___________________________________
Option #3:
(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(48) 1/4 cup sliced pear
(60) 1/2 tbsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(263) 1 medium yam
Unlimited vegetables
___________________________________
Option #2:
(175) 3oz. salmon
(271) 1 1/4 cup rice (cooked)
Unlimited vegetables
___________________________________
Meal #4 (Post-Workout)
Option #1:
(110) 1 scoop whey protein powder
(180) 8 ounces unsweetened fruit juice
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(124) 2/5 cup rolled oats
(60) 1/2 large banana
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(145) 1/4 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(187) 4oz. chicken breast
(271) 1 1/4 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(198) 5oz. halibut
(254) 1 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3: Option #3:

(187) 3.5oz. lean sirloin beef (187) 3.5oz. lean sirloin beef
(278) 1 large potato (270) 1 1/2 cup sweet potato
Unlimited vegetables Unlimited vegetables

Meal #6 (Snack) Meal #6 (Snack)

Option #1: Option #1:

(110) 1 scoop whey protein powder (110) 1 scoop whey protein powder
(91) 8 ounces skim milk (91) 8 ounces skim milk
(60) 1/2 tbsp. extra virgin olive oil (60) 1/2 tbsp. extra virgin olive oil
___________________________________ ___________________________________

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

(81) 3 walnuts (51) 3 egg whites
___________________________________ (60) 1/2 tbsp. flaxseed oil
___________________________________
Option #3:
Option #3:
(187) 4oz. chicken breast
(60) 7 cashews (203) 1 1/4 cup low-fat cottage cheese
(51) 6 cashews
 BT Blueprint 2250 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)

Option #1: Option #1:

(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(121) 1 large banana
(35) 1 tsp. natural peanut butter
__________________________________
Option #2:
(140) 2 whole eggs
(51) 3 egg whites
(124) 2/5 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
__________________________________
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(83) 1 cup blueberries
(46) 8 large strawberries
(33) 1 tsp. almond butter
_____________________________________
Option #2:
(140) 2 whole eggs
(69) 4 egg whites
(213) 2.5 slices toast
(86) 1 large orange
_____________________________________

Option #3: Option #3:

(70) 1 whole egg (213) 4oz. lean sirloin beef

(34) 2 egg whites (108) 3/5 cup sweet potato
(93) 2 oz. extra lean ground beef (173) 4/5 cup rice (cooked)
(170) 1 1/2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

(83) 3/4 scoop whey protein powder (83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk (91) 8 ounces skim milk
(52) 9 large strawberries (124) 2/5 cup oatmeal (dry measurement)
(55) 8 almonds _____________________________________
__________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(51) 1/2 tbsp. almond butter
__________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(41) 1/2 cup blueberries
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(164) 3.5 oz. chicken breast
(170) 1 large pita
(71) 1 1/4 cup sliced apple
Unlimited vegetables
__________________________________
Option #2:
(157) 1 1/5 can tuna
(254) 1 cup quinoa (cooked)
Unlimited vegetables
__________________________________
Option #3:
(200) 3.75oz. lean sirloin beef
(216) 1 cup rice (cooked)
Unlimited vegetables
Option #2:
(130) 4/5 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(66) 1 cup sliced peach
_____________________________________
Option #3:
(131) 1 can tuna
(162) 3/4 cup rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(42) 6 almonds
_____________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(50) 1/2 tbsp. almond butter
_____________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(27) 1/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(60) 1/2 large banana
(51) 1/2 tbsp. almond butter
__________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
__________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(48) 1/2 cup sliced pear
(60) 1/2 tbsp. flaxseed oil
Meal #5 (Dinner)
Option #1
(210) 4.5oz. chicken breast
(284) 1 4/5 cup yam
Unlimited vegetables
__________________________________
Option #2:
(204) 3.5oz. salmon
(288) 1 1/3 cup rice (cooked)
Unlimited vegetables
__________________________________
Meal #4 (Post-Workout)
Option #1:
(138) 1 1/4 scoop whey protein powder
(225) 10 ounces unsweetened fruit juice
_____________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(124) 2/5 cup oatmeal
(96) 4/5 large banana
_____________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(191) 1/3 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(210) 4.5oz. chicken breast
(288) 1 1/3 cup rice (cooked)
Unlimited vegetables
_____________________________________
Option #2:
(198) 5oz. halibut
(318) 1 1/4 cup quinoa (cooked)
Unlimited vegetables
_____________________________________
Option #3: Option #3:

(213) 4oz. lean sirloin beef (200) 3.75oz. lean sirloin beef
(278) 1 large potato (299) 1 2/3 cup sweet potato
Unlimited vegetables Unlimited vegetables

Meal #6 (Snack) Meal #6 (Snack)

Option #1: Option #1:

(110) 1 scoop whey protein powder (110) 1 scoop whey protein powder
(113) 10 ounces skim milk (113) 10 ounces skim milk
(60) 1/2 tbsp. extra virgin olive oil (60) 1/2 tbsp. extra virgin olive oil
__________________________________ _____________________________________

Option #2: Option #2:

(163) 1 cup low-fat cottage cheese (140) 2 whole eggs

(108) 4 walnuts (86) 5 egg whites
__________________________________ (60) 1/2 tbsp. flaxseed oil
_____________________________________
Option #3:
Option #3:
(187) 4oz. chicken breast
(94) 11 cashews (216) 1 1/3 cup low-fat cottage cheese
(68) 8 cashews
 BT Blueprint 2500 Calorie Meal Plan
Non-Workout Day Workout Day
Meal #1 (Breakfast) Meal #1 (Breakfast)

Option #1: Option #1:

(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(121) 1 large banana
(35) 1 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(51) 3 egg whites
(156) 1/2 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
___________________________________
Option #3:
(70) 1 whole egg
(69) 4 egg whites
(93) 2 oz. extra lean ground beef
(170) 1 1/2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(83) 1 cup blueberries
(58) 10 large strawberries
(33) 1 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(69) 4 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(40) 1/3 large banana
___________________________________
Option #3:
(213) 4oz. lean sirloin beef
(108) 3/5 cup sweet potato
(216) 1 cup rice (cooked)

Meal #2 (Snack) Meal #2 (Snack)

Option #1: Option #1:

(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(35) 1/2 slice whole grain bread
(58) 10 large strawberries
(55) 8 almonds
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
___________________________________
___________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(164) 3.5 oz. chicken breast
(213) 1 1/4 large pita
(85) 1 1/2 cup sliced apple
Unlimited vegetables
___________________________________
Option #2:
(131) 1 can tuna
(318) 1 1/4 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(200) 3.75oz. lean sirloin beef
(271) 1 1/4 cup rice (cooked)
Unlimited vegetables
Option #2:
(130) 4/5 cup low-fat cottage cheese
(124) 1 1/2 cup sliced pineapple
(99) 1 1/2 cup sliced peach
___________________________________
Option #3:
(131) 1 can tuna
(216) 1 cup rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(42) 6 almonds
___________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(50) 1/2 tbsp. almond butter
___________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(91) 3/4 large banana
(51) 1/2 tbsp. almond butter
___________________________________
Option #2:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
___________________________________
Option #3:
(83) 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(96) 1 cup sliced pear
(60) 1/2 tbsp. flaxseed oil
Meal #5 (Dinner)
Option #1
(210) 4.5oz. chicken breast
(316) 2 cups yam
Unlimited vegetables
___________________________________
Option #2:
(204) 3.5oz. salmon
(325) 1 1/2 cup rice (cooked)
Unlimited vegetables
___________________________________
Meal #4 (Post-Workout)
Option #1:
(138) 1 1/4 scoop whey protein powder
(240) 11 ounces unsweetened fruit juice
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(124) 2/5 cup oatmeal
(120) 1 large banana
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(191) 1/3 cup corn grits (dry measurement)
(54) 2/3 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(210) 4.5oz. chicken breast
(325) 1 1/2 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(218) 5.5oz. halibut
(318) 1 1/4 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(213) 4oz. lean sirloin beef
(315) 1 3/4 cup sweet potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil
___________________________________
Option #2:
(216) 1 1/3 cup low-fat cottage cheese
(108) 4 walnuts
___________________________________
Option #3:
(210) 4.5oz. chicken breast
(111) 13 cashews
Option #3:
(200) 3.75oz. lean sirloin beef
(324) 1 4/5 cup sweet potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(216) 1 1/3 cup low-fat cottage cheese
(128) 15 cashews
 BT Blueprint 2750 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(70) 2 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(51) 3 egg whites
(156) 1/2 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(35) 1 tsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(51) 3 egg whites
(93) 2 oz. extra lean ground beef
(170) 1 1/2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(78) 1/4 cup oatmeal (dry measurement)
(58) 10 large strawberries
Workout Day
Meal #1 (Breakfast)
Option #1:
(138) 1 1/4 scoop whey protein powder
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(83) 1 cup blueberries
(58) 10 large strawberries
(66) 2 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(80) 2/3 large banana
___________________________________
Option #3:
(240) 4.5oz. lean sirloin beef
(144) 4/5 cup sweet potato
(216) 1 cup rice (cooked)
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(55) 8 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(45) 1/3 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(187) 4oz. chicken breast
(213) 1 1/4 large pita
(85) 1 1/2 cup sliced apple
Unlimited vegetables
___________________________________
Option #2:
(164) 1 1/3 can tuna
(318) 1 1/4 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(200) 3.75oz. lean sirloin beef
(288) 1 1/3 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(130) 4/5 cup low-fat cottage cheese
(124) 1 1/2 cup sliced pineapple
(99) 1 1/2 cup sliced peach
___________________________________
Option #3:
(131) 1 can tuna
(216) 1 cup rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(42) 6 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(50) 1/2 tbsp. almond butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(41) 1/2 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(121) 1 large banana
(67) 2 tsp. almond butter
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(96) 1 cup sliced pear
(80) 2 tsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(234) 5oz. chicken breast
(316) 2 cups yam
Unlimited vegetables
___________________________________
Option #2:
(219) 3.75oz. salmon
(325) 1 1/2 cup rice (cooked)
Unlimited vegetables
___________________________________
Meal #4 (Post-Workout)
Option #1:
(165) 1 1/2 scoop whey protein powder
(270) 12 ounces unsweetened fruit juice
___________________________________
Option #2:
(165) 1 1/4 scoop whey protein powder
(156) 1/2 cup oatmeal
(120) 1 large banana
___________________________________
Option #3:
(165) 1 1/2 scoop whey protein powder
(232) 2/5 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(234) 5oz. chicken breast
(359) 1 2/3 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(238) 5.5oz. halibut
(356) 1 2/5 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(227) 4.25oz. lean sirloin beef
(315) 1 3/4 cup sweet potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(138) 1 1/4 scoop whey protein powder
(113) 10 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(216) 1 1/3 cup low-fat cottage cheese
(62) 1/5 cup oatmeal (dry measurement)
(108) 4 walnuts
____________________________________
Option #3:
(210) 4.5oz. chicken breast
(54) 1/4 cup rice (cooked)
(111) 13 cashews
Option #3:
(240) 4.5oz. lean sirloin beef
(360) 2 cups sweet potato
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(78) 1/4 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(216) 1 1/3 cup low-fat cottage cheese
(70) 1 slice toast
(128) 15 cashews
 BT Blueprint 3000 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(70) 2 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(156) 1/2 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(70) 2 tsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(58) 10 large strawberries
Workout Day
Meal #1 (Breakfast)
Option #1:
(138) 1 1/4 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(83) 1 cup blueberries
(58) 10 large strawberries
(66) 2 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(80) 2/3 large banana
(66) 2 tsp. almond butter
___________________________________
Option #3:
(240) 4.5oz. lean sirloin beef
(180) 1 cup sweet potato
(216) 1 cup rice (cooked)
(33) 1 tsp. almond butter
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(55) 8 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(55) 2/5 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(187) 4oz. chicken breast
(213) 1 1/4 large pita
(99) 1 3/4 cup sliced apple
Unlimited vegetables
___________________________________
Option #2:
(184) 1 2/5 can tuna
(318) 1 1/4 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Option #3:
(200) 3.75oz. lean sirloin beef
(303) 1 2/5 cup rice (cooked)
Unlimited vegetables
___________________________________
Option #2:
(163) 1 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(66) 1 cup sliced peach
(96) 1 cup sliced pear
___________________________________
Option #3:
(157) 1 1/5 can tuna
(260) 1 1/5 cups rice (cooked)
Meal #3 (Pre-Workout)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(62) 9 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(70) 2 tsp. natural peanut butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(60) 1/2 tbsp. flaxseed oil
Meal #4 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(121) 1 large banana
(67) 2 tsp. almond butter
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(120) 1 1/4 cup sliced pear
(80) 2 tsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(257) 5.5oz. chicken breast
(316) 2 cups yam
(38) 1/4 cup corn
(40) 1 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(248) 4.25oz. salmon
(359) 1 2/3 cup rice (cooked)
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Meal #4 (Post-Workout)
Option #1:
(183) 1 2/3 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powders
(156) 1/2 cup oatmeal
(120) 1 large banana
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powders
(232) 2/5 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(234) 5oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(61) 1/2 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #2:
(238) 5.5oz. halibut
(356) 1 2/5 cup quinoa (cooked)
(53) 1/2 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #3:
(240) 4.5oz. lean sirloin beef
(360) 2 cups sweet potato
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(62) 1/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(62) 1/5 cup oatmeal (dry measurement)
(108) 4 walnuts
___________________________________
Option #3:
(234) 4.75oz. chicken breast
(54) 1/4 cup rice (cooked)
(111) 13 cashews
Option #3:
(240) 4.5oz. lean sirloin beef
(360) 2 cups sweet potato
(61) 1/2 cup unsweetened fruit juice
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(78) 1/4 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(216) 1 1/3 cup low-fat cottage cheese
(70) 1 slice toast
(128) 15 cashews
 BT Blueprint 3250 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(45) 1/3 cup plain fat-free yogurt
(70) 2 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(70) 2 tsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(40) 1/3 cup unsweetened fruit juice
Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(66) 2 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(66) 2 tsp. almond butter
___________________________________
Option #3:
(266) 5oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(33) 1 tsp. almond butter
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(58) 10 large strawberries
(55) 8 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(43) 1/4 large pita
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(91) 2/3 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(222) 4.75oz. chicken breast
(255) 1 1/2 large pita
(99) 1 3/4 cup sliced apple
Unlimited vegetables
___________________________________
Option #2:
(197) 1 1/2 can tuna
(381) 1 1/2 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(56) 1/3 pita
___________________________________
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(66) 1 cup sliced peach
(96) 1 cup sliced pear
___________________________________
Option #3:
(157) 1 1/5 can tuna
(260) 1 1/5 cups rice (cooked)
(53) 1/2 cup unsweetened fruit juice
Meal #3 (Pre-Workout)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(83) 12 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(88) 2 1/2 tsp. natural peanut butter

Option #3:
(240) 4.5oz. lean sirloin beef
(346) 1 3/5 cups rice (cooked)
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(151) 1 1/2 large banana
(67) 2 tsp. almond butter
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(96) 1 cup sliced pear
(50) 3/4 cup sliced peach
(80) 2 tsp. flaxseed oil
Meal #5 (Dinner)
Option #1:
(257) 5.5oz. chicken breast
(316) 2 cups yam
(76) 1/2 cup corn
(40) 1 tsp. extra virgin olive oil
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(193) 1 3/4 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
___________________________________
Option #2:
(193) 1 3/4 scoop whey protein powders
(156) 1/2 cup oatmeal
(120) 1 large banana
___________________________________
Option #3:
(193) 1 3/4 scoop whey protein powders
(232) 2/5 cup corn grits (dry measurement)
(41) 1/2 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(281) 6oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(61) 1/2 cup unsweetened fruit juice
Unlimited vegetables
Unlimited vegetables
___________________________________
Option #2:
(277) 4.75oz. salmon
(359) 1 2/3 cup rice (cooked)
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(280) 5.25oz. lean sirloin beef
(360) 2 cups sweet potato
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(78) 1/4 cup oatmeal (dry measurement)
(108) 4 walnuts
___________________________________
Option #3:
(234) 5oz. chicken breast
(87) 2/5 cup rice (cooked)
(111) 13 cashews
___________________________________
Option #2:
(268) 6.75oz. halibut
(356) 1 2/5 cup quinoa (cooked)
(80) 3/4 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(360) 2 cups sweet potato
(61) 1/2 cup unsweetened fruit juice
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(78) 1/4 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(124) 2/5 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(244) 1 1/2 cup low-fat cottage cheese
(105) 1 1/2 slice toast
(128) 15 cashews
 BT Blueprint 3500 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(103) 3/4 cup plain fat-free yogurt
(70) 2 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(40) 1/3 cup unsweetened fruit juice
(70) 2 tsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(80) 2/3 cup unsweetened fruit juice
Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(40) 1/3 cup unsweetened fruit juice
(66) 2 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(40) 1/3 cup unsweetened fruit juice
(66) 2 tsp. almond butter
___________________________________
Option #3:
(266) 5oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(40) 1/3 cup unsweetened fruit juice
(33) 1 tsp. almond butter
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(69) 12 large strawberries
(55) 8 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(85) 1/2 large pita
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(83) 1 cup blueberries
(137) 1 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(246) 5.25oz. chicken breast
(255) 1 1/2 large pita
(99) 1 3/4 cup sliced apple
Unlimited vegetables
___________________________________
Option #2:
(218) 1 2/3 can tuna
(381) 1 1/2 cup quinoa (cooked)
Unlimited vegetables
___________________________________
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(56) 1/3 pita
(40) 1 tsp. extra virgin olive oil
___________________________________
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(66) 1 cup sliced peach
(96) 1 cup sliced pear
(60) 1 1/2 tsp. flaxseed oil
___________________________________
Option #3:
(157) 1 1/5 can tuna
(260) 1 1/5 cups rice (cooked)
(53) 1/2 cup unsweetened fruit juice
(60) 1 1/2 tsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(30) 1/4 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)

Option #3:
(253) 4.75oz. lean sirloin beef
(346) 1 3/5 cups rice (cooked)
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(151) 1 1/2 large banana
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(96) 1 cup sliced pear
(50) 3/4 cup sliced peach
(100) 2 1/2 tsp. flaxseed oil
(30) 1/4 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(27) 1/4 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(193) 1 3/4 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(30) 1/2 tbsp. dextrose
___________________________________
Option #2:
(193) 1 3/4 scoop whey protein powders
(156) 1/2 cup oatmeal
(150) 1 1/4 large banana
___________________________________
Option #3:
(193) 1 3/4 scoop whey protein powders
(289) 1/2 cup corn grits (dry measurement)
(21) 1/4 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(304) 6.5oz. chicken breast
(316) 2 cups yam
(76) 1/2 cup corn
(40) 1 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(336) 5.75oz. salmon
(359) 1 2/3 cup rice (cooked)
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(333) 6.25oz. lean sirloin beef
(360) 2 cups sweet potato
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(103) 1/3 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(103) 1/3 cup oatmeal (dry measurement)
(108) 4 walnuts
___________________________________
Meal #5 (Dinner)
Option #1:
(281) 6oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(121) 1 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #2:
(268) 6.75oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(107) 1 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(360) 2 cups sweet potato
(97) 4/5 cup unsweetened fruit juice
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(156) 1/2 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3: Option #3:

(234) 5oz. chicken breast (244) 1 1/2 cup low-fat cottage cheese
(108) 1/2 cup rice (cooked) (140) 2 slice toast
(119) 14 cashews (128) 15 cashews
 BT Blueprint 3750 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(137) 1 cup plain fat-free yogurt
(70) 2 tsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(85) 4/5 cup unsweetened fruit juice
(70) 2 tsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(120) 1 cup unsweetened fruit juice
Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(80) 3/4 cup unsweetened fruit juice
(66) 2 tsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(80) 3/4 cup unsweetened fruit juice
(66) 2 tsp. almond butter
___________________________________
Option #3:
(266) 5oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(80) 2/3 cup unsweetened fruit juice
(33) 1 tsp. almond butter
Meal #2 (Snack)
Option #1:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(69) 12 large strawberries
(55) 8 almonds
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(85) 1/2 large pita
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(83) 1 cup blueberries
(137) 1 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(246) 5.25oz. chicken breast
(255) 1 1/2 large pita
(99) 1 3/4 cup sliced apple
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(218) 1 2/3 can tuna
(381) 1 1/2 cup quinoa (cooked)
(40) 1 tsp. flaxseed oil
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(56) 1/3 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(66) 1 cup sliced peach
(96) 1 cup sliced pear
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(157) 1 1/5 can tuna
(260) 1 1/5 cups rice (cooked)
(70) 2/3 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(116) 1 large apple
(72) 3/5 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
Unlimited vegetables
___________________________________
Option #3:
(253) 4.75oz. lean sirloin beef
(346) 1 3/5 cups rice (cooked)
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(194) 1 3/5 large banana
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(91) 8 ounces skim milk
(96) 1 cup sliced pear
(83) 1 1/4 cup sliced peach
(100) 2 1/2 tsp. flaxseed oil
(72) 3/5 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(80) 3/4 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(193) 1 3/4 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(60) 1 tbsp. dextrose
___________________________________
Option #2:
(193) 1 3/4 scoop whey protein powders
(187) 3/5 cup oatmeal
(150) 1 1/4 large banana
___________________________________
Option #3:
(193) 1 3/4 scoop whey protein powders
(289) 1/2 cup corn grits (dry measurement)
(54) 2/3 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(304) 6.5oz. chicken breast
(316) 2 cups yam
(76) 1/2 cup corn
(80) 2 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(336) 5.75oz. salmon
(359) 1 2/3 cup rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(333) 6.25oz. lean sirloin beef
(360) 2 cups sweet potato
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
__________________________________
Option #2:
(260) 1 3/5 cup low-fat cottage cheese
(156) 1/2 cup oatmeal (dry measurement)
(108) 4 walnuts
___________________________________
Meal #5 (Dinner)
Option #1:
(281) 6oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(151) 1 1/4 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #2:
(268) 6.75oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(142) 1 1/3 cup unsweetened fruit juice
Unlimited vegetables
___________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(360) 2 cups sweet potato
(145) 1 1/5 cup unsweetened fruit juice
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
_______________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(187) 3/5 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3: Option #3:

(246) 5.25oz. chicken breast (270) 1 2/3 cup low-fat cottage cheese
(162) 3/4 cup rice (cooked) (140) 2 slice toast
(111) 13 cashews (128) 15 cashews
 BT Blueprint 4000 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(137) 1 cup plain fat-free yogurt
(105) 1 tbsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(86) 5 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(85) 4/5 cup unsweetened fruit juice
(105) 1 tbsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(93) 2 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(120) 1 cup unsweetened fruit juice
(35) 1 tsp. natural peanut butter
Workout Day
Meal #1 (Breakfast)
Option #1:
(165) 1 1/2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(85) 4/5 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(80) 3/4 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #3:
(266) 5oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(80) 2/3 cup unsweetened fruit juice
(66) 2 tsp. almond butter
Meal #2 (Snack)
Option #1:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(69) 12 large strawberries
(55) 8 almonds
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(128) 3/4 large pita
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powder
(102) 9 ounces skim milk
(83) 1 cup blueberries
(182) 1 1/3 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(246) 5.25oz. chicken breast
(255) 1 1/2 large pita
(99) 1 3/4 cup sliced apple
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(218) 1 2/3 can tuna
(381) 1 1/2 cup quinoa (cooked)
(80) 2 tsp. flaxseed oil
Meal #2 (Snack)
Option #1:
(110) 1 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(112) 2/3 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
(96) 1 cup sliced pear
(70) 1 slice whole grain bread
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(157) 1 1/5 can tuna
(260) 1 1/5 cups rice (cooked)
(106) 1 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(138) 1 1/4 scoop whey protein powders
(91) 8 ounces skim milk
(116) 1 large apple
(72) 3/5 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(138) 1 1/4 scoop whey protein powders
(91) 8 ounces skim milk
(124) 2/5 cup oatmeal (dry measurement)
Unlimited vegetables
___________________________________
Option #3:
(253) 4.75oz. lean sirloin beef
(346) 1 3/5 cups rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(194) 1 3/5 large banana
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(120) 1 1/4 cup sliced pear
(83) 1 1/4 cup sliced peach
(100) 2 1/2 tsp. flaxseed oil
(72) 3/5 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(138) 1 1/4 scoop whey protein powders
(91) 8 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(80) 3/4 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(220) 2 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(90) 1 1/2 tbsp. dextrose
___________________________________
Option #2:
(220) 2 scoop whey protein powders
(205) 2/3 cup oatmeal
(150) 1 1/4 large banana
___________________________________
Option #3:
(220) 2 scoop whey protein powders
(347) 3/5 cup corn grits (dry measurement)
(21) 1/4 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(327) 7oz. chicken breast
(316) 2 cups yam
(76) 1/2 cup corn
(80) 2 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(365) 6.25oz. salmon
(359) 1 2/3 cup rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(360) 6.75oz. lean sirloin beef
(360) 2 cups sweet potato
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(45) 4oz. skim milk
(187) 3/5 cup oatmeal (dry measurement)
(108) 4 walnuts
Meal #5 (Dinner)
Option #1:
(281) 6oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(151) 1 1/4 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(268) 6.75oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(142) 1 1/3 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(360) 2 cups sweet potato
(145) 1 1/5 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(103) 6 egg whites
(187) 3/5 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(257) 5.5oz. chicken breast (270) 1 2/3 cup low-fat cottage cheese
(162) 3/4 cup rice (cooked) (45) 4oz. skim milk
(136) 16 cashews (140) 2 slice toast
(128) 15 cashews
 BT Blueprint 4250 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(137) 1 cup plain fat-free yogurt
(105) 1 tbsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(120) 7 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(121) 1 large banana
(105) 1 cup unsweetened fruit juice
(105) 1 tbsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(163) 3.5 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(120) 1 cup unsweetened fruit juice
(35) 1 tsp. natural peanut butter
Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(85) 4/5 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #2:
(210) 3 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(80) 3/4 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #3:
(320) 6oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(80) 2/3 cup unsweetened fruit juice
(66) 2 tsp. almond butter
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(69) 12 large strawberries
(55) 8 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(128) 3/4 large pita
(51) 1/2 tbsp. almond butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(83) 1 cup blueberries
(182) 1 1/3 cup plain fat-free yogurt
(60) 1/2 tbsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(246) 5.25oz. chicken breast
(298) 1 3/4 large pita
(99) 1 3/4 cup sliced apple
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(218) 1 2/3 can tuna
(381) 1 1/2 cup quinoa (cooked)
Meal #2 (Snack)
Option #1:
(146) 1 1/3 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(112) 2/3 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(228) 1 2/5 cup low-fat cottage cheese
(57) 5oz. skim milk
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
(96) 1 cup sliced pear
(70) 1 slice whole grain bread
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(218) 1 2/3 can tuna
(260) 1 1/5 cups rice (cooked)
(106) 1 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(116) 1 large apple
(72) 3/5 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(56) 1/3 large pita
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(253) 4.75oz. lean sirloin beef
(390) 1 4/5 cups rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(242) 2 large bananas
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(120) 1 1/4 cup sliced pear
(83) 1 1/4 cup sliced peach
(35) 1/2 slice whole grain bread
(100) 2 1/2 tsp. flaxseed oil
(124) 2/5 cup oatmeal (dry measurement)
(72) 3/5 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(80) 3/4 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(256) 2 1/3 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(90) 1 1/2 tbsp. dextrose
___________________________________
Option #2:
(256) 2 1/3 scoop whey protein powders
(205) 2/3 cup oatmeal
(150) 1 1/4 large banana
___________________________________
Option #3:
(256) 2 1/3 scoop whey protein powders
(347) 3/5 cup corn grits (dry measurement)
(21) 1/4 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(327) 7oz. chicken breast
(316) 2 cups yam
(123) 4/5 cup corn
(80) 2 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(380) 6.5oz. salmon
(390) 1 4/5 cup rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(360) 6.75oz. lean sirloin beef
(360) 2 cups sweet potato
(59) 2 large carrots
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(124) 11 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(68) 6oz. skim milk
(187) 3/5 cup oatmeal (dry measurement)
(108) 4 walnuts
Meal #5 (Dinner)
Option #1:
(316) 6.75oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(151) 1 1/4 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(298) 7.5oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(142) 1 1/3 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(320) 6oz. lean sirloin beef
(360) 2 cups sweet potato
(145) 1 1/5 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(137) 8 egg whites
(187) 3/5 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(304) 6.5oz. chicken breast (270) 1 2/3 cup low-fat cottage cheese
(162) 3/4 cup rice (cooked) (68) 6oz. skim milk
(136) 16 cashews (140) 2 slice toast
(128) 15 cashews
 BT Blueprint 4500 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(136) 12 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(165) 1 1/5 cup plain fat-free yogurt
(105) 1 tbsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(120) 7 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(161) 1 1/3 large banana
(105) 1 cup unsweetened fruit juice
(105) 1 tbsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(163) 3.5 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(160) 1 1/3 cup unsweetened fruit juice
(35) 1 tsp. natural peanut butter
Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(249) 4/5 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(85) 4/5 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #2:
(210) 3 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(106) 1 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
___________________________________
Option #3:
(320) 6oz. lean sirloin beef
(216) 1 1/5 cup sweet potato
(216) 1 cup rice (cooked)
(121) 1 cup unsweetened fruit juice
(66) 2 tsp. almond butter
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(69) 12 large strawberries
(97) 14 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(156) 1/2 cup oatmeal (dry measurement)
(128) 3/4 large pita
(102) 1 tbsp. almond butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(83) 1 cup blueberries
(182) 1 1/3 cup plain fat-free yogurt
(100) 2 1/2 tsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(246) 5.25oz. chicken breast
(306) 1 4/5 large pita
(113) 2 cups sliced apple
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(229) 1 3/4 can tuna
(381) 1 1/2 cup quinoa (cooked)
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(91) 8 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(112) 2/3 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(270) 1 2/3 cup low-fat cottage cheese
(57) 5oz. skim milk
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
(96) 1 cup sliced pear
(70) 1 slice whole grain bread
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(262) 2 cans tuna
(260) 1 1/5 cups rice (cooked)
(106) 1 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(116) 1 large apple
(91) 4/5 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(56) 1/3 large pita
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(240) 4.5oz. lean sirloin beef
(433) 2 cups rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(194) 2 large bananas
(85) 1/2 pita
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(311) 1 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(165) 1 1/2 scoop whey protein powder
(102) 9 ounces skim milk
(120) 1 1/4 cup sliced pear
(83) 1 1/4 cup sliced peach
(78) 1/4 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. flaxseed oil
(124) 2/5 cup oatmeal (dry measurement)
(91) 4/5 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(55) 2/3 cup blueberries
(60) 1/2 large banana
(106) 1 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(256) 2 1/3 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(150) 2 1/2 tbsp. dextrose
___________________________________
Option #2:
(256) 2 1/3 scoop whey protein powders
(233) 3/4 cup oatmeal
(180) 1 1/2 large banana
___________________________________
Option #3:
(256) 2 1/3 scoop whey protein powders
(347) 3/5 cup corn grits (dry measurement)
(54) 2/3 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(327) 7oz. chicken breast
(316) 2 cups yam
(153) 2 cups corn
(80) 2 tsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(380) 6.5oz. salmon
(433) 2 cups rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(360) 6.75oz. lean sirloin beef
(360) 2 cups sweet potato
(89) 3 large carrots
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(124) 11 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(244) 1 1/2 cup low-fat cottage cheese
(68) 6oz. skim milk
(233) 3/4 cup oatmeal (dry measurement)
(108) 4 walnuts
Meal #5 (Dinner)
Option #1:
(363) 7.75oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(151) 1 1/4 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(337) 8.5oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(142) 1 1/3 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(373) 7oz. lean sirloin beef
(360) 2 cups sweet potato
(145) 1 1/5 cup unsweetened fruit juice
(40) 1 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(205) 2/3 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(137) 8 egg whites
(249) 4/5 cup oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(304) 6.5oz. chicken breast (293) 1 4/5 cup low-fat cottage cheese
(216) 1 cup rice (cooked) (91) 8oz. skim milk
(136) 16 cashews (140) 2 slice toast
(128) 15 cashews
 BT Blueprint 4750 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(136) 12 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(165) 1 1/5 cup plain fat-free yogurt
(158) 1 1/2 tbsp. natural peanut butter
___________________________________
Option #2:
(140) 2 whole eggs
(137) 8 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(161) 1 1/3 large banana
(105) 1 cup unsweetened fruit juice
(158) 1 1/2 tbsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(163) 3.5 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(160) 1 1/3 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(249) 4/5 cup oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(106) 1 cup unsweetened fruit juice
(149) 1 1/2 tbsp. almond butter
___________________________________
Option #2:
(210) 3 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(121) 1 large banana
(106) 1 cup unsweetened fruit juice
(149) 1 1/2 tbsp. almond butter
___________________________________
Option #3:
(320) 6oz. lean sirloin beef
(252) 1 2/5 cup sweet potato
(216) 1 cup rice (cooked)
(121) 1 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(102) 9 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(69) 12 large strawberries
(97) 14 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(128) 3/4 large pita
(102) 1 tbsp. almond butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powder
(102) 9 ounces skim milk
(83) 1 cup blueberries
(206) 1 1/2 cup plain fat-free yogurt
(100) 2 1/2 tsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(292) 6.25oz. chicken breast
(306) 1 4/5 large pita
(113) 2 cups sliced apple
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(262) 2 cans tuna
(381) 1 1/2 cup quinoa (cooked)
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(102) 9 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(136) 4/5 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(270) 1 2/3 cup low-fat cottage cheese
(57) 5oz. skim milk
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
(96) 1 cup sliced pear
(105) 1 1/2 slice whole grain bread
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(262) 2 cans tuna
(303) 1 2/5 cups rice (cooked)
(85) 4/5 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(116) 1 large apple
(121) 1 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(85) 1/2 large pita
(80) 2 tsp. flaxseed oil
Unlimited vegetables
__________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(433) 2 cups rice (cooked)
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(194) 2 large bananas
(85) 1/2 pita
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(311) 1 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(120) 1 1/4 cup sliced pear
(83) 1 1/4 cup sliced peach
(78) 1/4 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. flaxseed oil
(124) 2/5 cup oatmeal (dry measurement)
(121) 1 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(55) 2/3 cup blueberries
(80) 2/3 large banana
(106) 1 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(275) 2 1/2 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(180) 3 tbsp. dextrose
___________________________________
Option #2:
(275) 2 1/2 scoop whey protein powders
(311) 1 cup oatmeal
(150) 1 1/4 large banana
___________________________________
Option #3:
(275) 2 1/2 scoop whey protein powders
(434) 3/4 cup corn grits (dry measurement)
(21) 1/4 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(327) 7oz. chicken breast
(316) 2 cups yam
(153) 2 cups corn
(120) 1 tbsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(380) 6.5oz. salmon
(433) 2 cups rice (cooked)
(120) 1 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(360) 6.75oz. lean sirloin beef
(360) 2 cups sweet potato
(89) 3 large carrots
(120) 1 tbsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(124) 11 ounces skim milk
(249) 4/5 cup oatmeal (dry measurement)
(80) 2 tsp. extra virgin olive oil
___________________________________
Option #2:
(285) 1 3/4 cup low-fat cottage cheese
(68) 6oz. skim milk
(233) 3/4 cup oatmeal (dry measurement)
(108) 4 walnuts
Meal #5 (Dinner)
Option #1:
(363) 7.75oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(151) 1 1/4 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(337) 8.5oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(142) 1 1/3 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(373) 7oz. lean sirloin beef
(360) 2 cups sweet potato
(145) 1 1/5 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(140) 2 whole eggs
(137) 8 egg whites
(311) 1 cups oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(339) 7.25oz. chicken breast (293) 1 4/5 cup low-fat cottage cheese
(216) 1 cup rice (cooked) (91) 8oz. skim milk
(136) 16 cashews (175) 2 1/2 slice toast
(128) 15 cashews
 BT Blueprint 5000 Calorie Meal Plan
Non-Workout Day
Meal #1 (Breakfast)
Option #1:
(248) 2 1/4 scoop whey protein powders
(136) 12 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(121) 1 large banana
(165) 1 1/5 cup plain fat-free yogurt
(158) 1 1/2 tbsp. natural peanut butter
___________________________________
Option #2:
(210) 3 whole eggs
(86) 5 egg whites
(205) 2/3 cup oatmeal (dry measurement)
(86) 1 large orange
(161) 1 1/3 large banana
(105) 1 cup unsweetened fruit juice
(158) 1 1/2 tbsp. natural peanut butter
___________________________________
Option #3:
(140) 2 whole eggs
(69) 3 egg whites
(186) 4 oz. extra lean ground beef
(227) 2 cup sliced potato
(53) 1 large grapefruit
(77) 1 1/4 cup grapes
(160) 1 1/3 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
Workout Day
Meal #1 (Breakfast)
Option #1:
(220) 2 scoop whey protein powders
(113) 10 ounces skim milk
(311) 1 cups oatmeal (dry measurement)
(103) 1 1/4 cup blueberries
(58) 10 large strawberries
(106) 1 cup unsweetened fruit juice
(149) 1 1/2 tbsp. almond butter
___________________________________
Option #2:
(210) 3 whole eggs
(103) 6 egg whites
(213) 2 1/2 slices toast
(86) 1 large orange
(181) 1 1/2 large banana
(106) 1 cup unsweetened fruit juice
(149) 1 1/2 tbsp. almond butter
___________________________________
Option #3:
(320) 6oz. lean sirloin beef
(252) 1 2/5 cup sweet potato
(216) 1 cup rice (cooked)
(161) 1 1/3 cup unsweetened fruit juice
(99) 1 tbsp. almond butter
Meal #2 (Snack)
Option #1:
(193) 1 3/4 scoop whey protein powder
(124) 11 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(69) 12 large strawberries
(97) 14 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powder
(124) 11 ounces skim milk
(187) 3/5 cup oatmeal (dry measurement)
(128) 3/4 large pita
(102) 1 tbsp. almond butter
___________________________________
Option #3:
(193) 1 3/4 scoop whey protein powder
(124) 11 ounces skim milk
(83) 1 cup blueberries
(206) 1 1/2 cup plain fat-free yogurt
(100) 2 1/2 tsp. flaxseed oil
Meal #3 (Lunch)
Option #1:
(292) 6.25oz. chicken breast
(340) 2 large pita
(113) 2 cups sliced apple
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(262) 2 cans tuna
(381) 1 1/2 cup quinoa (cooked)
Meal #2 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(124) 11 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(136) 4/5 pita
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(270) 1 2/3 cup low-fat cottage cheese
(91) 8oz. skim milk
(83) 1 cup sliced pineapple
(50) 3/4 cup sliced peach
(96) 1 cup sliced pear
(105) 1 1/2 slice whole grain bread
(120) 1 tbsp. flaxseed oil
___________________________________
Option #3:
(262) 2 cans tuna
(346) 1 3/5 cups rice (cooked)
(85) 4/5 cup unsweetened fruit juice
(120) 1 tbsp. flaxseed oil
Meal #3 (Pre-Workout)
Option #1:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(116) 1 large apple
(145) 1 1/5 cup unsweetened fruit juice
(83) 12 almonds
___________________________________
Option #2:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(112) 2/3 large pita
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(293) 5.5oz. lean sirloin beef
(476) 2 1/5 cups rice (cooked)
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
Meal #4 (Snack)
Option #1:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(194) 2 large bananas
(128) 3/4 pita
(101) 1 tbsp. almond butter
___________________________________
Option #2:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(311) 1 cups oatmeal (dry measurement)
(100) 2 1/2 tsp. extra virgin olive oil
___________________________________
Option #3:
(193) 2 scoop whey protein powders
(102) 9 ounces skim milk
(120) 1 1/4 cup sliced pear
(83) 1 1/4 cup sliced peach
(124) 2/5 cup oatmeal (dry measurement)
(100) 2 1/2 tsp. flaxseed oil
(124) 2/5 cup oatmeal (dry measurement)
(145) 1 1/5 cup unsweetened fruit juice
(88) 2 1/2 tsp. natural peanut butter
___________________________________
Option #3:
(183) 1 2/3 scoop whey protein powders
(102) 9 ounces skim milk
(55) 2/3 cup blueberries
(80) 2/3 large banana
(127) 1 1/5 cup unsweetened fruit juice
(80) 2 tsp. flaxseed oil
Meal #4 (Post-Workout)
Option #1:
(275) 2 1/2 scoop whey protein powders
(270) 12 ounces unsweetened fruit juice
(210) 3 1/2 tbsp. dextrose
___________________________________
Option #2:
(275) 2 1/2 scoop whey protein powders
(311) 1 cup oatmeal
(180) 1 1/2 large banana
___________________________________
Option #3:
(275) 2 1/2 scoop whey protein powders
(434) 3/4 cup corn grits (dry measurement)
(62) 3/4 cup sliced pineapple
Meal #5 (Dinner)
Option #1:
(327) 7oz. chicken breast
(368) 2 1/3 cups yam
(153) 2 cups corn
(120) 1 tbsp. extra virgin olive oil
Unlimited vegetables
___________________________________
Option #2:
(380) 6.5oz. salmon
(476) 2 1/5 cups rice (cooked)
(120) 1 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(360) 6.75oz. lean sirloin beef
(405) 2 1/4 cups sweet potato
(89) 3 large carrots
(120) 1 tbsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(220) 2 scoop whey protein powders
(124) 11 ounces skim milk
(249) 4/5 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(285) 1 3/4 cup low-fat cottage cheese
(68) 6oz. skim milk
(249) 4/5 cup oatmeal (dry measurement)
(108) 4 walnuts
Meal #5 (Dinner)
Option #1:
(363) 7.75oz. chicken breast
(359) 1 2/3 cup rice (cooked)
(182) 1 1/2 cup unsweetened fruit juice
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #2:
(357) 9oz. halibut
(381) 1 1/2 cup quinoa (cooked)
(159) 1 1/2 cup unsweetened fruit juice
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
___________________________________
Option #3:
(373) 7oz. lean sirloin beef
(360) 2 cups sweet potato
(169) 1 2/5 cup unsweetened fruit juice
(120) 2 tbsp. flaxseed oil
Unlimited vegetables
Meal #6 (Snack)
Option #1:
(248) 2 1/4 scoop whey protein powders
(124) 11 ounces skim milk
(233) 3/4 cup oatmeal (dry measurement)
(120) 1 tbsp. extra virgin olive oil
___________________________________
Option #2:
(210) 3 whole eggs
(86) 5 egg whites
(311) 1 cups oatmeal (dry measurement)
(120) 1 tbsp. flaxseed oil
___________________________________ ___________________________________

Option #3: Option #3:

(339) 7.25oz. chicken breast (325) 2 cups low-fat cottage cheese

(216) 1 cup rice (cooked) (91) 8oz. skim milk
(28) 1/2 cup sliced apple (175) 2 1/2 slice toast
(136) 16 cashews (128) 15 cashews
Food Substitution List

Below is a list of interchangeable food sources for each major food type found in the meal
plans.

For example, if you wanted to find a substitute for oatmeal, you would look under "starchy
carbohydates" and find an alternative. Or if you wanted a substitute for walnuts, you would
look under "nuts". If you don't like tuna, check under "seafood" etc.

Each group of foods will be similar but not identical in calorie content. If you want to be as
accurate as possible, you can use the food database on calorieking.com to ensure that you
are swapping in the correct quantity when you make a particular substitution.

For example, if you were swapping out 1 cup of low fat cottage cheese, the meal plan shows
you that this is equal to 163 calories. If you were going to put turkey breast in its place, you
would reference the food database to make sure you were swapping in an amount equal to
roughly 163 calories.

Solid Proteins

Chicken Breast
Turkey Breast
Lean Steak
Extra Lean Ground Beef
Lean Pork
Eggs/Egg Whites
Cottage Cheese
Whey Protein
Salmon
Tuna
Talapia
Halibut
Cod
Bass
Trout
Sablefish
Shrimp

Starchy Carbohydrates

Oatmeal
Rice (white or brown)
Quinoa
Potatoes
Sweet potatoes
Yam
Whole grain breads
Whole grain cereals
Whole wheat pitas
Pasta

Vegetables

All vegetable sources can be used interchangeably.

Fruits

All fruit sources can be used interchangeably.

Fruit Juices

All fruit juices can be used interchangeably. Just make sure you are using unsweetened, pure
juice with no additional sugar added.

Nut Butters

Natural Peanut Butter

Almond Butter
Walnut Butter
Cashew Butter
Pecan Butter
Macadamia Nut Butter
Nuts

Peanuts
Almonds
Walnuts
Cashews
Pecans
Macadamia Nuts

Oils

Flaxseed Oil
Extra Virgin Olive Oil
Udo's Oil

Milk

The meal plans use skim milk as the base liquid for mixing up your whey protein shakes. If
you don't consume regular milk, then you can use a milk alternative (almond milk or rice milk)
or simply use water.

Just make sure to add an extra half scoop of whey protein powder to a full scoop of whey
protein powder to make up for the lost calories. Almond/rice milk are extremely low in
calories, while water is obviously calorie free.

1 scoop of whey protein contains about the same number of calories as 10 ounces of skim
milk.