Low carb: You get 1375 calories on low carb day, 50 percent is protein, 20 percent carbs, and 30 percent fat (+/- 5%). Low fat: You get 1500 calories on low fat day. 50 % of it is carbs, 30 percent protein, and 20 percent fat (+/- 5%). Cheat Day: You get 2125 calories.

Example of Low Carb Day Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
2 eggs	168	14	1	12	0
1 oz cheese	110	7	1	9	0
1 oz salsa	10	0.5	2	0	0.25
2 grilled asparagus spears	0	0.5		0	1
1/2 scoop whey	57.5	11.5	1	0.75	0
10 am snack 1
1 scoop whey protein powder	115	23	2	1.5	0
1 pm lunch
2 oz sliced turkey breast	57.5	12.5	0	0.75	0
1 piece whole wheat bread	85	5	13	1.5	5
carrot sticks (from 1 carrot)	32	1	7	0	2
lettuce	0	0	0	0	1
1/2 scoop whey	57.5	11.5	1	0.75	0
4 PM snack 2
1 cup strawberries	68.4	1.36	16	0.88	5.28
½ cup 1% fat cottage cheese	90	14	4	2	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
4 oz salmon	200	30.64	0	8.67	0
1 baked potato	224	5	51	0	2
1/2 cup broccoli	0	0	0	0	4
9:30:00 PM bedtime supplements
10 pm bedtime
1 scoop casein protein	100	21	2	1	0
Totals	1374.9	158.5	101.00	38.80	20.53
Protein, Carb, Fat Percentages	101%	46%	29%	25%
Low Fat Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
2 eggs	150	14	0.5	10	0
4 egg whites	70	14.4	1	0.67	0
¾ cup oatmeal	108.75	4.5	18.9	1.8	6
1 banana	105	1	25	0	2
10 am snack 1
4 oz milk	60	5	7	1.25	0
½ cup oat bran	110	2	20	2	3.4
1 pm lunch
1 piece whole wheat bread to make 1/2 grilled cheese	95	5	13	1.5	2.5
¾ oz cheese	82.5	5.25	0.75	6.75	0
calorie free butter spray for grilled cheese	0	0	0	0	0
8 oz tomato soup	85	2.1	16	2	0.5
4 pm snack 2
½ cup whole wheat pasta	105	4.1	21.2	0.4	3.3
2 oz pasta sauce	37	1	3.5	1	0.5
1 Tb parmasean cheese	20.5	2	0	1.4	0
5:30 pm pre-workout supplements
6-6:45 pm evening workout
6:45 pm post-workout supplements
7:15 dinner
3 oz chicken breast	93	19.5	0	1.2	0
½ cup white rice	128.5	2.75	28.6	0.3	0.5
½ cup corn	142.5	3.8	28.5	1.5	4.2
1/2 cup broccoli	0	0	0	0	2
9:30:00 PM bedtime supplements
10 pm bedtime
1 scoop casein protein	100	21	2	1	0
Totals	1492.75	107.4	185.95	32.77	24.9
Protein, Carb, Fat Percentages		29%	50%	20%
Cheat Day Menu:

 

	calories	protein(g)	carbs(g)	fat(g)	fiber(g)
6 am wake up - take morning supplements
6:05 -6:50 morning exercise if applicable
7am Breakfast
2 eggs	150	14	0.5	12	0
2 4-inch pancakes	70	1.5	10	0.83	0.67
1/2 oz maple syrup or honey	52.5	0	13	0	0
calorie free butter spray for grilled cheese	0	0	0	0	0
8 oz orange juice	120	1	29	0	2
10 am snack 1
4 oz milk	60	5	7	1.25	0
1/2 cup raisin bran	100	2.5	21.5	0.5	3.5
1 pm lunch
2 pieces whole wheat bread	190	10	31	3	5
3 oz roast beef	105	19.13	0.5	3	0
lettuce, pickle, tomato, onion	0	0	0	0	0.5
1 oz potato chips	160	2	14	10	0
1 orange	65	1	15	0.1	5
4 PM snack 2
2 oz shrimp	60	11.4	0.6	1	0
1 tablespoon cocktail sauce	25	0.5	5	0.25	0.5
5:15 pm pre-workout supplements if applicable
6-6:45 pm evening workout if applicable
6:45 pm post-workout supplements
7:15 dinner
1 cup clam chowder at a restaurant	220	8	20	12	0
5.53 oz restaurant prime rib (yield from 8 oz raw)	331.8	50.32	0	14.1	0
1/2 table spoon horseradish	10	0	0.7	0.8	0
1 oz cup au jus	5	0.35	0.75	0.05	0
1/2 large baked potato	132	2.75	28.6	0.3	0.5
1/2 tablespoon sour cream	15	0.25	0.25	1.5	0
1 teaspoon butter	33.3	0	0	3.66	0
1/2 cup restaurant vegetable medley(no butter/oil)	0	0	0	0	1.5
1/2 average size slice new york cheese cake	140	3	19	6	0
9:30:00 PM bedtime supplements
10 pm bedtime
1 scoop casein protein	100	21	2	1	0
Totals	2144.6	153.7	218.40	71.35	19.17
Protein, Carb, Fat Percentages		29%	41%	30%

See the 8 Meals Per Day version of the above meal plan
Go to Law #14