The strength-building meal plan

When you’re training with a purpose, you need to eat with a purpose, too.

And if you’re in the gym all week, lifting epic amounts of weight and getting as strong as possible, then you need a nutrition plan that’ll fuel those hours-long sessions under the barbell—and keep you coming back for more.

This two-week nutrition program is designed to do exactly that. Using a 45:25:30 ratio of carbohydrates to protein to fat, this program will help fuel extensive strength training, whether you’re a competitive lifter, a strength athlete, or an aspiring strongman.

How it works

The beauty of this program is that it allows for flexibility: you can mix and match any breakfast, lunch, dinner, or snack(s) you need to optimize your muscle-building fuel.

Each day of meals is designed to give you a balance of muscle-building nutrients coming from all the food groups: grains, lean protein, dairy, fruits, vegetables, and healthy fat. The meal plan includes one cup of coffee per day; the remaining beverages should contain little or no calories (like water, seltzer, unsweetened iced tea, and unsweetened coffee). The menu focuses on mostly whole grains, with minimal added sugar—it’s limited to maple syrup and agave—in the entire menu.

Directions

Each day provides 2,500 calories total: Breakfasts of 600 calories, lunch and dinner of 700 calories each, and two 250-calorie snacks each.

A 2,500-calorie diet is a good start for a 5’10” man who weighs around 170 pounds. If you start the meal plan and feel hungry, or if you’re going for five hours or more without eating, then add an additional snack when you feel hungry for about 2,750 calories per day. If you feel like it’s is too much food, feel full, or need fewer calories for your body size, then you can scale down to one snack per day for about 2,250 calories.

Toby Amidor, M.S., R.D., is the owner of Toby Amidor Nutrition and author of The Greek Yogurt Kitchen.

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BREAKFASTS

Breakfast #1: Banana-Strawberry Greek Yogurt
1 cup nonfat plain Greek yogurt
1 tablespoons natural peanut butter
1 medium banana, sliced
1 cup strawberries, sliced
1 tablespoons unsalted roasted peanuts, chopped
1 teaspoon honey (or sweetener of choice)
Stir peanut butter into yogurt and top with banana, strawberries, chopped peanuts and honey.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 620; Protein: 39g (24%); Carbs: 68g (41%); Fat 26g (35%)

Breakfast #2: Tropical Protein Shake
¾ cup lite coconut milk
¾ cup reduced fat plain Greek yogurt
½ cup unsweetened frozen mango chunks
½ cup unsweetened frozen pineapple chunks
2 tablespoons unsweetened coconut flakes
2 pitted dates
¾ cup each unsweetened frozen mango, pineapple, and strawberries
1 scoop whey protein powder (about 100 calories)
Place ingredients in a blender and blend until smooth.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 656; Protein: 39g; Carbs: 81g; Fat 21g

Breakfast #3: Savory Cottage Cheese Bowl
½ cup nonfat cottage cheese
¼ cup avocado, diced
1 plum tomato, diced
¼ red bell pepper, diced
Top cottage cheese with avocado, tomato, and pepper. Sprinkle with salt and black pepper

1 hard-boiled egg
1 slice 100% whole wheat bread topped with 1 tablespoons natural peanut butter
2 cups berries (like strawberries, blueberries, blackberries)
1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 619; Protein: 44g; Carbs: 63g; Fat 23g

Breakfast #4: Power Eggs and Toast w/ coffee
Make an omelet with 1 egg plus 4 egg whites, filled with ½ cup chopped vegetables like onions, bell peppers, mushrooms and topped with ¼ cup crumbled feta cheese (use nonstick cooking spray)

1 slice thin whole grain bread topped with 2 teaspoons natural peanut butter
1 medium banana

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 567; Protein: 38g; Carbs: 60g; Fat 20g

Breakfast #5: Muscle-Building Yogurt Parfait
¼ cup pineapple chunks
1 clementine, peeled, and segments halved
1 tablespoon orange juice
¼ cup granola
1 cup nonfat vanilla Greek yogurt
2 tablespoons slivered almonds
2 tablespoons sunflower seeds
In a small bowl mix pineapple and clementine slices; stir in orange juice. Spoon half yogurt into a tall glass, and top with half the granola and half the fruit mixture. Repeat. Top with almonds and sunflower seeds.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 564; Protein: 37g; Carbs: 59g; Fat 22g

Breakfast #6: Coconut-Almond Oatmeal
½ cup rolled oats made with 2/3 cup light coconut milk. Stir in 1 teaspoon natural almond butter, 1 scoop whey protein powder (about 100 calories), 1 teaspoon ground cinnamon, 2 chopped dates.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 651; Protein: 32g; Carbs: 77g; Fat 23g

Breakfast #7: Egg Wrap
Top an 10-inch whole wheat tortilla with scrambled eggs (1 egg plus 2 egg whites using cooking spray), 2 tablespoons reduced fat sharp cheddar cheese, 2 tablespoons cooked black beans, 2 tablespoons nonfat plain Greek yogurt and roll. Top with ¼ cup salsa and ¼ avocado, cubed.

1 orange
1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 601; Protein: 33g; Carbs: 70g; Fat 22g

Breakfast #8: Greek Breakfast Bowl
Place 1 cup cooked quinoa in a bowl and top with 2 easy over eggs cooked in 1 teaspoon coconut oil. In a small bowl, toss 1/2 large cucumber chopped, 1 plum tomato chopped, ¼ bell pepper chopped in 1 teaspoon olive oil, ½ lemon juiced, salt and pepper. Place in the bowl next to the quinoa. Add ¼ cup tzatziki and 2 tablespoons hummus next to the salad.

1 clementine
1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 618; Protein: 32g; Carbs: 66g; Fat 26g

Breakfast #9: Waffles with Yogurt-Peanut Topping
In a small bowl, stir 1 tablespoon natural peanut butter into ¾ cup nonfat plain Greek yogurt.
Evenly spoon yogurt-peanut butter mixture over 2 (4-inch) whole wheat waffles and top with ½ sliced banana and 1 tablespoons unsalted dry roasted peanuts.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 557; Protein: 34g; Carbs: 64g; Fat 20g

Breakfast #10: Chocolate Power Smoothie
1 medium banana
2 tablespoons natural peanut butter
¾ cup nonfat plain Greek yogurt
¼ cup whole milk
2 teaspoons 100% maple syrup
½ teaspoon ground cinnamon
Place ingredients in a blender and blend until smooth.

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 522; Protein: 33g; Carbs: 64g; Fat 19g

Breakfast #11: Breakfast Pizza
Toast 1 whole wheat English muffin in a toaster oven, topping each half with 2 tablespoons each low sodium tomato sauce and shredded part-skim mozzarella cheese, 1 sliced button mushroom. Cook at 350 degrees for 5-7 minutes or until cheese melts.
2 ounces cooked turkey bacon
1¾ cups diced melon
1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 595; Protein: 36g; Carbs: 64g; Fat 24g

Breakfast #12: Cottage Cheese and Granola
1 cup reduced fat cottage cheese
1 pear, diced
½ cup blueberries
¼ cup granola
2 tablespoons slivered almonds
Top cottage cheese with fruit, granola, and almonds

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 593; Protein: 39g; Carbs: 69g; Fat 20g

Breakfast #13: Egg and Cheese Sandwich
1 whole wheat English muffin
1 teaspoon unsalted butter or coconut oil
1 egg, scrambled in nonstick cooking spray
1 sliced cheddar cheese
1 plum tomato, sliced
1 ounce turkey bacon
Top each half of the English muffin with ½ teaspoon butter. Top one half with egg, cheese, tomato, and bacon. Top with remaining half of bread.

1 (5.3) ounce container nonfat vanilla Greek yogurt
1½ cups sliced berries of choice (strawberries, blackberries, blueberries)

1 cup coffee with ¼ cup nonfat milk

Nutrition info: Calories: 615; Protein: 38g; Carbs: 66g; Fat 24g

Breakfast #14: Protein Breakfast
¾ cup nonfat vanilla Greek yogurt
1¼ cup seedless grapes
½ mango, diced
2 tablespoons chopped raw walnuts
2 tablespoons granola
1 teaspoon flaxseeds
Top yogurt with fruit, walnuts, granola, and flaxseeds

1 egg and 2 egg whites scrambled in 2 teaspoons unrefined coconut oil
1 cup coffee with nonfat milk

Nutrition info: Calories: 582; Protein: 41g; Carbs: 63g; Fat 20g

LUNCHES

Lunch #1: Turkey Avocado Wrap
¼ avocado, sliced
1 teaspoon Dijon mustard
1 (8-ounce) whole wheat wrap
3 ounces baked or grilled turkey breast, sliced
½ ounce Gruyere cheese, shredded
2 tomato slices
Handful of chopped lettuce
Using a fork, mash the avocado onto the wrap and top with mustard. Add with turkey, cheese, tomato, and lettuce, fold and enjoy.

Salad with 2 cups shredded lettuce, 1 sliced plum tomato, and ¼ sliced bell pepper topped with 1 tablespoon balsamic vinaigrette.

2 cups diced melon mixed with ¼ cup seedless grapes

Nutrition info: Calories: 664; Protein: 37g; Carbs: 77g; Fat 25g

Lunch #2: Soba Salmon Bowl
In a small bowl, combine ¼ cucumber, sliced, ¼ cup pineapple chunks and 3 sliced radishes and toss in 1 teaspoon olive oil, Sea salt, and black pepper.

1½ cups cooked buckwheat noodles
5 ounces of baked salmon fillet, cooked in 1 teaspoon olive oil with a sprinkle of Sea salt and black pepper, cut into bite-size chunks
4 grilled or roasted asparagus spears drizzles with lemon juice with a sprinkle of Sea salt and black pepper, cut into 2-inch pieces

In a large bowl place soba noodles and top with cucumber-pineapple salad, salmon, and asparagus.

½ mango

Nutrition info: Calories: 679; Protein: 44g; Carbs: 70g; Fat 27g

Lunch #3: Muscle Shredding Salad with Eggs
Green salad topped with chicken and beans:
3 cups shredded romaine lettuce
1 sliced plum tomato
¼ cucumber, sliced
2 button mushroom, sliced
¼ cup shredded carrots
2/3 cup cooked low-sodium black beans, drained and rinsed
3 ounces cooked skinless, boneless chicken breast
¼ cup shredded Cheddar cheese
2 tablespoons balsamic vinaigrette (or other vinaigrette of choice)

1 medium (2.5” diameter) whole wheat roll
1 orange

Nutrition info: Calories: 713; Protein: 44g; Carbs: 78g; Fat 27g

Lunch #4: Tuna Salad Sandwich
Sandwich made with:
2 slices 100% whole grain bread
3 ounces of chunk light canned tuna in water (drained) mixed with 1 tablespoon each of mayonnaise and nonfat plain Greek yogurt, 1 teaspoon Dijon mustard, salt, and black pepper
2 lettuce leaves
2 slices tomato

1 single-serve container (5.3 ounces) vanilla nonfat Greek yogurt
¼ cup granola
1 pear, sliced

Nutrition info: Calories: 718; Protein: 46g; Carbs: 79g; Fat 24g

Lunch #5: Beefed Up Vegetable Bowl
3 ounces grilled lean beef, thinly sliced
½ cup cooked quinoa tossed with 2 teaspoons olive oil
½ cooked chickpeas (or canned with no-added salt)
1 cup steamed broccoli
½ cup sautéed spinach in 1 teaspoon olive oil
2 tablespoons slivered raw almonds
2 lime slices

¾ cup blueberries

Nutrition info: Calories: 676; Protein: 47g; Carbs: 77g; Fat 24g

Lunch #6: Chicken and Grilled Vegetable Wrap
Toss ¼ each grilled red bell pepper, red onion, and zucchini in 2 teaspoons olive oil, salt, and black pepper

1 (8-inch) whole wheat tortilla filled with:
3 ounces grilled skinless, boneless chicken breast
Grilled vegetables
1 slice (3/4 ounces) mozzarella cheese

Serve with ¼ cup low-sodium pinto beans

2 cups diced melon

Nutrition info: Calories: 663; Protein: 44g; Carbs: 75g; Fat 23g

Lunch #7: Meze Bowl
1 hard-boiled egg
2 hard-boiled egg whites
1 ounce cubed cheese (like Cheddar or Swiss)
1/3 cup hummus
1 plum tomato, sliced
½ cucumber, sliced
1/8 jicama, sliced (about ½ cup)
¼ red bell pepper, sliced
2 tablespoons slivered raw almonds
Sprinkle sea salt and black pepper
1 (6.5-inch) whole wheat pita
2 clementines

Nutrition info: Calories: 694; Protein: 39g; Carbs: 80g; Fat 27g

Lunch #8: Muscle-Building Salmon
5 ounces of baked salmon fillet, cooked in 1 teaspoon olive oil with a sprinkle of sea salt and black pepper
2/3 cup cooked quinoa tossed with 2 tablespoons dried cranberries
Green salad with:
2 cups shredded lettuce
1 plum tomato, sliced
¼ cucumber
2 tablespoons shredded carrots
1 tablespoon balsamic vinaigrette

As a side, add a pear into the mix.

Nutrition info: Calories: 697; Protein: 44g; Carbs: 76g; Fat 25g

Lunch #9: Chicken-Pesto Panini
2 slices whole grain rustic bread
3 ounces grilled or baked skinless chicken turkey breast
1 slice (3/4 ounce) Swiss cheese
¼ cup arugula
2 slices tomato
1 tablespoon pesto

1½ cups whole strawberries

Nutrition info: Calories: 697; Protein: 48g; Carbs: 73g; Fat 27g

Lunch #10: Tuna-Lentil Bowl
Bowl made with:
1 cup chopped kale
¾ cup no-salt added canned brown lentils
½ cup cooked brown rice
3 ounces chunk light tuna canned in oil (drained)
¼ avocado, diced
¾ ounces Cheddar cheese

1 cup seedless grapes

Nutrition info: Calories: 708; Protein: 45g; Carbs: 78g; Fat 26g

Lunch #11: Chicken Quinoa Bowl
Bowl made with:
1 cup shredded kale
¾ cup cooked quinoa
3 ounces grilled skinless, boneless chicken breast, sliced
5 cherry tomatoes, halved
¼ cup crumbled feta cheese
2 tablespoons chopped parsley
1 tablespoon sliced almonds
1 tablespoon balsamic vinaigrette (preferably homemade)
2 lemon slices

1 large apple

Nutrition info: Calories: 718; Protein: 45g; Carbs: 77g; Fat 28g

Lunch #12: Deconstructed Hamburger
Salad made with:
2 cups shredded lettuce
1 sliced tomato
2 sliced onion
2 tablespoons shredded jalapeno Monterey Jack cheese
4 ounce cooked lean hamburger
1 cup crushed tortilla chips
2 tablespoons guacamole
¼ cup salsa

1 orange

Nutrition info: Calories: 715; Protein: 45g; Carbs: 79g; Fat 26g

Lunch #13: Greek Salad with Salmon and Chickpeas
Salad made with:
3 ounces grilled or baked salmon
3 cups shredded romaine lettuce
1 plum tomato, sliced
¼ cucumber, sliced
2 button mushroom, sliced
¼ cup shredded carrots
¼ cup crumbled feta cheese
1 tablespoon balsamic vinaigrette
1 (6.5-inch) whole wheat pita

½ cup grapes

Nutrition info: Calories: 682; Protein: 43g; Carbs: 76g; Fat 25g

Lunch #14: Sriracha Soba Shrimp Bowl
In a small bowl, whisk together 2 teaspoons oil, 1 teaspoon lime juice, 1 teaspoon rice vinegar, 1 teaspoon honey, 1 teaspoon reduced sodium soy sauce and ½ teaspoon sriracha.

Add to the bowl:
1½ cups cooked buckwheat noodles tossed in sriracha dressing
4 ounces cooked shrimp
½ cup shredded purple cabbage
1 chopped scallion
2 tablespoons sesame seeds

1 cup sliced strawberries
½ cup part-skim ricotta cheese
1 teaspoon agave

Nutrition info: Calories: 676; Protein: 47g; Carbs: 74g; Fat 24g

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DINNERS

Dinner #1: Pork Tenderloin and Sautéed Vegetables
5 ounces pork tenderloin brushed with 1 teaspoon olive oil and sprinkled with Sea salt and black pepper and sauté stovetop.
½ cup cooked quinoa
1 cup each green beans and baby carrots all sautéed in 2 teaspoons olive oil and 1 minced garlic clove topped with 2 tablespoons slivered almonds
1 baked sweet potato topped with ¼ cup nonfat plain Greek yogurt
2 cups diced melon

Nutrition info: Calories: 722; Protein: 46g; Carbs: 80g; Fat 26g

Dinner #2: Shrimp Stir-Fry
Marinate 7 ounces shrimp in 1 tablespoon each low-sodium soy sauce, agave, and fresh lemon juice and 1 teaspoon Dijon mustard.
In a wok or medium skillet, cook marinated shrimp in 1 tablespoon sesame oil then add 3 sliced mushrooms and ½ cup snap peas
Serve over 1 cup cooked brown rice or sorghum and top with 2 teaspoons toasted sesame seeds

1 orange or 2 clementines

Nutrition info: Calories: 678; Protein: 43g; Carbs: 79g; Fat 24g

Dinner #3: Grilled Chicken with Sautéed Vegetables
4 ounce skinless, boneless chicken breast brushed with 2 teaspoons olive oil and sprinkled with coriander, Sea salt, and black pepper and sautéed or grilled.
1 cup each mushrooms and zucchini sautéed in 2 teaspoons olive oil
1 cup cooked quinoa mixed with 1 teaspoon olive oil, ¼ cup diced mango chopped, ¼ chopped red onion
2 cups diced melon

Nutrition info: Calories: 710; Protein: 47g; Carbs: 76g; Fat 26g

Dinner #4: Beef Stir-Fry
Marinate 4 ounces lean beef in 2 tablespoons low-sodium soy sauce, 1 tablespoon rice wine vinegar, 2 teaspoons grated ginger, 2 teaspoons chopped scallions, 1 minced garlic clove, ½ teaspoon agave, and ½ teaspoon sesame oil, and then grill or bake in the oven
In a wok or medium skillet, cook marinated beef in 2 teaspoons sesame oil then add 1 chopped scallion, 3 sliced mushrooms, ¼ sliced red bell pepper, and 2 tablespoons shredded carrots.
Serve over 1 cup cooked brown rice or sorghum. Sprinkle with 1 tablespoon toasted sesame seeds.

1 orange

Nutrition info: Calories: 681; Protein: 43g; Carbs: 74g; Fat 25g

Dinner #5: Pork and Applesauce
4 ounces pork tenderloin brush with 2 teaspoon olive oil and sprinkled with Sea salt and black pepper and sauté stovetop. Top with ½ cup unsweetened applesauce.
4 grilled or roasted asparagus spears drizzles with 1 teaspoon olive oil with a sprinkle of Sea salt and black pepper, cut into 2-inch pieces
1 cup cooked cubed butternut squash or sweet potatoes

Side salad with:
2 cups shredded romaine
1 plum tomato, sliced
¼ cup shredded carrots
¼ cucumber, sliced
2 radishes, sliced
2 tablespoons balsamic vinaigrette

1 cup sliced mango

Nutrition info: Calories: 697; Protein: 40g; Carbs: 83g; Fat 25g

Dinner #6: Baked Salmon and Spinach
6 ounces of baked salmon fillet, baked with a sprinkle of Sea salt and black pepper
2 cups sautéed spinach in nonstick cooking oil
1 cup cooked brown rice or sorghum

1 pear

Nutrition info: Calories: 731; Protein: 46g; Carbs: 80g; Fat 25g

Dinner #7: Steak and Potato
5 ounces lean grilled steak
½ baked potato topped with ¼ cup each nonfat plain Greek yogurt and salsa
1 cup steamed broccoli and cauliflower

Side salad with:
2 cups shredded romaine
¼ cucumber, sliced
1 plum tomato, sliced
2 button mushrooms, sliced
¼ cup slivered raw almonds
2 tablespoons balsamic vinaigrette

1½ cups mixed berries (like strawberries, blueberries, raspberries)

Nutrition info: Calories: 677; Protein: 49g; Carbs: 76g; Fat 24g

Dinner #8: Chicken and Bean Bowl
In a bowl place:
4 ounces chicken sautéed in 2 teaspoons olive oil, Sea salt, and black pepper
1 cup cooked pearled barley
¾ cup pinto beans (no salt added, if canned)
1 cup sliced vegetables (like bell peppers, mushrooms, and zucchini) sautéed in 1 teaspoon olive oil
2 tablespoons part-skim mozzarella cheese
Hot sauce, optional
1/8 avocado

Nutrition info: Calories: 690; Protein: 40g; Carbs: 81g; Fat 24g

Dinner #9: Chicken Parm with Whole Wheat Pasta
1¾ cups cooked whole wheat pasta with ¼ cup each tomato sauce (preferably homemade) and part-skim mozzarella cheese and topped with 3 ounces grilled skinless, boneless chicken breast pieces
Side salad with:
1½ cups shredded romaine
1 plum tomato
¼ cup shredded carrots
¼ cucumber, sliced
¼ avocado
2 tablespoons balsamic vinaigrette

Nutrition info: Calories: 696; Protein: 49g; Carbs: 79g; Fat 24g

Dinner #10: Sautéed Flounder
Sprinkle 5 ounces flounder (or other white fish) with Sea salt and black pepper and 2 teaspoons olive oil. Heat ¾ cup dry white wine in a skillet over medium heat. Cook sole and sprinkle with 2 teaspoons capers.
2 cups spinach sautéed in 2 teaspoons olive oil
1 cup cooked quinoa

1 pear

Nutrition info: Calories: 709; Protein: 41g; Carbs: 81g; Fat 22g

Dinner #11: Rosemary Chicken and Broccoli
5 ounces skinless, boneless chicken breast sprinkled with Sea salt, black pepper, and 1 teaspoon dried rosemary, cooked in 2 teaspoons olive oil
1 cup steamed broccoli sprinkled with 1 tablespoon chopped almonds and 1 teaspoon olive oil
1 cup cooked farro
1 ½ cups cubed melon

Nutrition info: Calories: 707; Protein: 47g; Carbs: 76g; Fat 23g

Dinner #12: Lamb and Vegetable Skewers
4 ounces lamb tenderloin, cut into 1-inch cubes and marinated for 1 hour in 1 tablespoon each nonfat plain Greek yogurt and chopped mint, 1 minced garlic clove, salt, and black pepper.
Thread lamb with 3 grape tomatoes and 3 small mushrooms and grill.

1½ cup cooked quinoa mixed with 1½ tablespoons seedless grapes and 3 tablespoons slivered raw almonds

Nutrition info: Calories: 683; Protein: 44g; Carbs: 79g; Fat 23g

Dinner #13: Asian Tuna
5 ounces tuna fillet marinated in 2 tablespoons low-sodium soy sauce, 1 tablespoon rice wine vinegar, 2 teaspoons grated ginger, 2 teaspoons chopped scallions, 1 minced garlic clove, ½ teaspoon agave, and ½ teaspoon sesame oil, and then grill or bake in the oven
5 asparagus spears sprinkled with 2 teaspoons olive oil, Sea salt, and black pepper and roasted
1 cup cooked buckwheat (soba) noodles tossed in 1 teaspoon olive oil
1 orange

Nutrition info: Calories: 669; Protein: 48g; Carbs: 74g; Fat 23g

Dinner #14: Pesto Chicken and Whole Grain Pasta
Marinade 5 ounces skinless, boneless chicken breast in 1 tablespoon pesto sauce and bake and slice into strips.
1½ cups whole wheat pasta topped with 1 tablespoon pesto sauce and cooked chicken strips
Arugula salad:
1½ cups arugula
¼ cucumber, sliced
1 radish, sliced
Top salad with 1 tablespoon lemon juice and 1 teaspoon olive oil
¾ cup blueberries

Nutrition info: Calories: 686; Protein: 48g; Carbs: 79g; Fat 22g

Photo: William and Susan Brinson

SNACKS

Snack #1: Greek Yogurt and Peanut Butter
1 (5.3) ounce cup nonfat plain Greek yogurt
1 tablespoon natural peanut butter
1 cup sliced strawberries

Nutrition info: Calories: 243; Protein: 22g; Carbs: 22g; Fat 9g

Snack #2: Trail Mix
Trail mix made with:
2 tablespoons dried apricots
1½ tablespoons tart cherries
1 tablespoon raw almonds
1 tablespoon sunflower seeds
1 ounce beef jerky (cut into bite-size pieces)

Nutrition info: Calories: 247; Protein: 13g; Carbs: 23g; Fat 13g

Snack #3: Avocado Toast
1 thin slice whole wheat bread, toasted
¼ avocado, mashed onto bread
1 slice tomato
Sprinkle of Sea salt

1 hard-boiled egg

Nutrition info: Calories: 261; Protein: 11g; Carbs: 24g; Fat g

Snack #4: Peanut Butter and Apple
1 tablespoon natural peanut or almond butter
1 apple
1 string cheese

Nutrition info: Calories: 269; Protein: 11g; Carbs: 30g; Fat 14g

Snack #5: Tomato and Feta
1 tomato, sliced
2 tablespoons crumbled feta cheese
1 teaspoon extra-virgin olive oil
Sprinkle sea salt
Stuffed into 4-inch whole wheat pita bread

Hard-boiled egg

Nutrition info: Calories: 264; Protein: 13g; Carbs: 22g; Fat 15g

Snack #6: Garlic-Flavored Popcorn
4 cups air-popped popcorn
3 tablespoons grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon olive oil

Nutrition info: Calories: 255; Protein: 12g; Carbs: 28g; Fat 11g

Snack #7: Tomato-Avocado Toast with Egg
Using a fork, smash ¼ avocado on 1 slice 100% whole wheat bread. Top with 1 sliced hard- boiled egg and 3 sliced cherry tomatoes. Drizzle with balsamic vinegar and sprinkle with sea salt and black pepper.

Nutrition info: Calories: 259; Protein: 11g; Carbs: 29g; Fat 12g

Snack #8: Strawberries Topped with Ricotta
12 strawberries topped with 3 tablespoons part-skim ricotta cheese and topped with 2 tablespoons shelled pistachios, 1 teaspoon agave, and a sprinkle of ground ginger.

Nutrition info: Calories: 240; Protein: 10g; Carbs: 29g; Fat 11g

Snack #9: Cottage Cheese and Melon
½ cup reduced fat cottage cheese topped with 1½ cups diced melon and 2 tablespoons slivered almonds

Nutrition info: Calories: 267; Protein: 18g; Carbs: 30g; Fat 10g

Snack #10: Green Smoothie
½ cup nonfat plain Greek yogurt
½ cup nonfat milk
½ cup sliced mango
¼ avocado
1 tablespoon fresh lemon juice
4 fresh basil leaves

Nutrition info: Calories: 244; Protein: 18g; Carbs: 28g; Fat 8g

Snack #11: Tuna Salad
2 cups shredded romaine lettuce
1 plum tomato, sliced
¼ cucumber, sliced
2 ounces chink like tuna canned in oil
1 teaspoon balsamic vinaigrette
1 teaspoon balsamic vinegar
Sprinkle of black pepper
½ large (6.5-inch) whole wheat pita

Nutrition info: Calories: 238; Protein: 18g; Carbs: 27g; Fat 7g

Snack #12: Cheese and Crackers
1¾ ounces low fat Swiss cheese
8 whole wheat crackers (about 160 calories total)

Nutrition info: Calories: 242; Protein: 18g; Carbs: 27g; Fat 8g

Snack #13: Roasted Chickpeas
Toss ¾ cup of canned chickpeas (rinsed and drained) in 1 teaspoon olive oil, ½ teaspoon each ground cumin and chili powder, and ¼ teaspoon each of cayenne pepper and sea salt (or spices to taste). Spread chickpeas in a single layer on baking sheet and bake at 400 degrees Fahrenheit until crisp, about 30 minutes. Remove from oven and allow to cool for 10 minutes.
Place chickpeas in a bowl and top with ¼ cup nonfat plain Greek yogurt.

Nutrition info: Calories: 241; Protein: 14g; Carbs: 29g; Fat 8g

Snack #14: Pumpkin Seed and Cranberry-Citrus Parfait
In a small bowl combine ½ cup pomegranate airils and 1 clementine, with segments sliced. In a large glass, top ¼ cup nonfat plain Greek yogurt with half the fruit mixture and 1 tablespoon pumpkin seeds. Repeat for second layer.

Nutrition info: Calories: 264; Protein: 19g; Carbs: 31g; Fat 9g

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