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SELECT TECH MENU PLAN
For Females
You may choose plan A, B, C or D for each meal or snack
SELECT TECH MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: 300-335 calories
A.1/2 New York style bagel (125)
2 TBSP of cream cheese or 1 TSP of peanut butter (100)
1 cup of orange juice (110)
B.1/2 serving of Champion Metabolol II (130) 1 cup of 1% milk (200)
C.1 cup of Honey Nut Cheerios (115) 1/2 cup of 1% milk (100)
1 cup of orange juice (110)
D.1 egg, any style (80)
1 slice of
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 180-215 calories
A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)
B.1 Champion SnacBar (180)
C.1 cup of 1%
D.6 oz. of Yoplait 99% fat free yogurt (180)
LUNCH: 350-380 calories
A.2 slices of
1.5 oz. of turkey, ham, chicken or tuna fish (75)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of
B.3 oz. of boneless, skinless chicken breast (150) 3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
C.1 serving of Champion Metabolol II (260) 1/2 cup of 1% milk (100)
D.Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.
AFTERNOON SNACK: 180-215 calories
A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)
B.2 servings of
C.1 cup of 1% low- fat cottage cheese (180)
D.6 oz. of Yoplait 99% fat free yogurt (180)
DINNER: 350-360 calories
A.3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked rice (preferably brown) (100)
Side salad with 2 TBSP of
B.Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.
C.1 serving of Champion Metabolol II (260) 1/2 cup of 1% milk (100)
D.1 oz. spaghetti, American Beauty, thin, uncooked (105)
3 oz. ground turkey, Louis Rich (140) 1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (80)
EVENING SNACK (optional): 100-180 calories
A.1 Champion SnacBar (180)
B.1 serving of medium-sized fruit (100)
CHAMPION CREATINE SUPPLEMENT: On
BEVERAGES: Please follow the hydration program for your water intake. You may also have soft drinks, tea or coffee as long as it’s calorie and caf- feine free. This would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C OR D DURING THE DAY
Workout days: LOW 1640 | HIGH 1785 | |
Off days: | LOW 1360 | HIGH 1505 |
BREAKFAST: 455-490 calories
A.1 New York style bagel (250)
2 TBSP of cream cheese or 1 TSP of peanut butter (100)
1 cup of orange juice (110)
B.1 serving of Champion Metabolol II (260)
1 cup of 1% milk (200)
C.2 cups of Honey Nut Cheerios (230) 3/4 cup of 1% milk (150)
1 cup of orange juice (110)
D.2 eggs, any style (160)
2 slices of
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 280-315 calories
A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)
B.1 Champion SnacBar (180)
1 serving of
C.1 cup of 1%
D.6 oz. of Yoplait 99% fat free yogurt (180)
1 serving of
LUNCH: 425-460 calories
A.2 slices of
3 oz. of turkey, ham, chicken or tuna fish (150)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of
B.3 oz. of boneless, skinless chicken breast (150)
1 cup of cooked rice (preferably brown) (200)
1 cup of broccoli (80)
C.1 serving of Champion Metabolol II (260)
1 cup of 1% milk (200)
D.Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.
1 slice of
AFTERNOON SNACK: 280-315 calories
A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)
B.1 Champion SnacBar (180)
1 serving of
C.1 cup of 1% low- fat cottage cheese (180) 1 serving of
D.6 oz. of Yoplait 99% fat free yogurt (180)
1 serving of
DINNER: 425-460 calories
A.3 oz. of chicken, turkey or fish (150)
1
Side salad with 2 TBSP of
B.Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.
1 slice of
C.1 serving of Champion Metabolol II (260)
1 cup of 1% milk (200)
D.2 oz. spaghetti, American Beauty thin, uncooked (210)
3 oz. ground turkey, Louis Rich (140) 1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (80)
EVENING SNACK (optional): 180-315 calories
A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)
B.1 Champion SnacBar (180)
CREATINE SUPPLEMENT: On
BEVERAGES: Please follow the hydration program for your water intake. You may also have soft drinks, tea or coffee as long as it’s calorie and caf- feine free. This would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C OR D DURING THE DAY
Workout days: LOW 2145 | HIGH 2320 | |
Off days: | LOW 1865 | HIGH 2040 |
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