remember, this plan is build around the idea that its better to eat less per meal and more meals.
it's also tailored for our training so it might be a bit protein heavy...but that will do nothing but good (as long as you keep on training!!!)
Ranger Challenge Meals
BREAKFAST
1) 1 ½ Cup Oatmeal, Made with 1 cup skim milk, ½ cup cranberries or raisins, 1 cup of light orange juice to drink
2) 2 Bagels with reduced fat Peanut Butter, 1 piece of fruit, 1 glass skim milk, one cup light orange juice
3) 3 Egg omelet (Cheese or Veggie), 2 slices whole grain toast, 1 glass skim milk, one cup light orange juice
4) Large bowl of whole grain cereal with fresh fruit and skim milk, 1 cup light orange juice
5) 4 oat-bran(or whole grained) frozen waffles, 2tbsp pure maple syrup, 2 eggs( or substitute 1 cup of low fat cottage cheese), one large glass of skim milk, 1 cup light orange juice
6) one large glass of fruit smoothie with protein powder
7) Lean Ham, English Muffin, 2 Scrambled Egg Whites, one cup of light orange juice
8) One baked potato, 4 eggs, 1 cup of light orange juice
9) One slice of whole grain bread, ½ serving sliced strawberries, 1 cup of light cottage cheese
10) Fat Burn Meal
3/4 cup scrambled Eggs
1 piece multi-grain toast with 1
teaspoon natural peanut butter
1 small apple
1 small banana
MIDMORNING SNACK
1) 2 Apples with reduced fat peanut butter
2) Fruit smoothie with protein powder
3) 2 cups of fresh vegetables (preferably carrots or broccoli)
4) 1 ½ cups non fat Yogurt with Fruit
5) 1 ½ cups of low fat cottage cheese
6) Banana and reduced fat Peanut butter sandwich with whole grain bread
7) 1 cup cooked oatmeal with 1 cup skim milk, 1 scoop whey protein
LUNCH
1) Turkey Sandwich, Whole-Grain or any 9-12 grain bread, one piece of fruit
2) Chicken Sandwich, whole grained or any 9-12 grained bread, piece of fruit
3) Salad with chicken or Salmon
4) Pasta Salad, Whole Grained, be sure to drink 1 cup of skim milk because this meal is not high in protein
5) 2 cups of homemade egg salad on 2 whole wheat pitas, one banana
6) Tuna and cheese sandwich, whole grain or any 9-12 grain bread, 4 oz. tuna, 2 oz. cheddar cheese, lettuce, tomato
7) Ham Sandwich, Whole Grain or any 9-12 grain bread, one piece of fruit
8) Chicken Sandwich, Baked or grilled and not fried, whole grain or any 9-12 grain bread, one piece of fruit
9) Fat Burn Meal
2 ounces of fresh deli cut
turkey breast
1 tablespoon regular mayonnaise
2 slices of multi-grain bread
1 cup fresh baby carrots
1/2 cup low-fat cottage cheese
AFTERNOON SNACK
1) Salad with Meat
2) Smoothie with Protein
3) Salad with unlimited amounts of your favorite raw veggies
4) 1 ½ cups plain, non fat yogurt, 1 cup cottage cheese, 1 cup blackberries
5)1 package tofu pudding with 1 ½ cups of cold water, and one package low fat pudding, blend
DINNER
1) Main Entrees:
Chicken Breast (Either baked or Grilled)
Salmon
Turkey
Lean Pork
Cod
Tuna
Note: Only Baked or Grilled Meats. No Fried!
Acceptable Side Items:
Sweet Potato, Yams
Brown Rice, Fried Rice
Steamed or Raw Vegetables
Any Other Complex Carbohydrate
1) Fat Burn Meal
1 medium roasted, skinless
chicken breast
1 cup lentil soup
2 celery sticks with non-fat
cream cheese
AFTER-DINNER SNACK
2) Fruit with Reduced fat Peanut Butter
3) Large Glass of Skim Milk
4) Smoothie with protein
5) Low Fat pudding with scoop of whey protein
