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Table 1 Sample menu plan for a 60-kg participant.

From: Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial

Meal 1 Carbohydrates (g) Protein (g) Fat (g)
¾ cup egg whites 1 20 0
2 large whole eggs 0 12 9
1-ounce avocado 2 0 4
1.25 cups spinach 1.5 1 0
1-piece whole wheat toast 15 3 1
½ of a medium sized banana 12.5 0 0
Total 32 36 14
Meal 2
4 ounces of chicken breast 0 20 1
¾ cup sweet potato 21 1 0
1 cup broccoli 6 2 0
1 ounce of almonds 4 4 14
Total 31 27 15
Meal 3
¾ cup fat free Greek yogurt 9 23 0
1 tablespoon peanut butter 4 4 8
1 cup mixed berries 17 1 0
Total 30 28 8
Meal 4
4 ounces of lean ground beef 0 22 11
1 cup romaine lettuce 2 0 0
½ cup tomato slices 3 0 0
1 ounce of cheese 1 6 9
½ cup brown rice 24 2 1
Total 30 30 21
Total Calories (grams) 492 (123g) 484 (121g) 522 (58g)
  1. Note: 1,500 calorie reduced diet sample menu is based on a 25% reduction from a 2000-baseline calorie maintenance level