Phase Three for 180 - 250 Lbs.

Jimmy Pena and Jim Stoppani provide five sample menus for this week's addition to Extra Lean.

Sample Menu 1

Breakfast
1 whole egg and 1 egg white
(fry eggs or scramble and cook using non-fat cooking spray)
3 slices Jennie-O extra lean turkey bacon
1 packet Lower sugar Quaker instant oatmeal (flavored -- maple & brown sugar or apples & cinnamon)

Late morning snack
1 cup cottage cheese
1/4 cup sliced pineapple
(mix pineapple into cottage cheese)

Lunch
Lean Cuisine Roasted Garlic Chicken

Post-workout snack
1 scoop whey or soy protein

Dinner
6 ozs. chicken breasts (broiled or grilled)
2 cups mixed green salad
1 Tbsp. olive oil and vinegar dressing

Nighttime snack
1 cup cottage cheese
2 tbsp salsa
(top cottage cheese with salsa)

Totals: 1,300 calories, 150 g protein, 70 g carbs, 45 g fat.

Sample Menu 2

Breakfast
1 whole egg
1 egg white
1 slice low-fat American cheese
2 slices low-fat deli ham
1 small whole-wheat tortilla
(Heat tortilla in warm pan, fry ham in pan and place on tortilla, scramble eggs and cook in pan using non-stick cooking spray, add cheese and place on tortilla, roll tortilla into breakfast burrito.)

Late morning snack
1 oz. fat free cheese (Swiss, cheddar, Monterey jack, etc.)
2 slice (2 oz.) Turkey deli meat
(Slice cheese into two thin pieces and place in middle of turkey, roll up turkey and eat.)

Lunch
1 KFC chicken breast (remove skin)
1 KFC house salad
½ packet ranch dressing

Post-workout snack
1 scoop whey or soy protein

Dinner
4 oz lean ground beef (95% lean or can substitute lean ground turkey)
1/4 cup fat-free cheddar cheese
1 tbsp fat free sour cream
4 tbsp salsa
1 cup shredded lettuce (iceberg)
1/2 med. Tomato
(Brown meat and add taco seasoning, place meat over bed of lettuce, add diced tomato, cheese, salsa and sour cream.)

Nighttime snack
2 oz. Beef jerky

Totals: 1,050 calories, 150 g protein, 45 g carbs, 30 g fat.

Sample Menu 3

Breakfast
1 whole egg (hardboiled, fried, or scrambled)
Western Bagel Perfect 10 Healthy Grain Bagel

Late morning snack
1 cup. Reduced fat Greek yogurt (2%)
1/2 medium cucumber (peeled) sliced
(Add cucumber slices and dill, if desired, to yogurt.)

Lunch
4 slices (4oz.) Turkey deli meat
4 slice low-fat American cheese
1 Tbsp light mayonnaise
(Layer 1 slice of cheese on 1 slice of turkey, or ham or roast beef if desired. Spread mayo on the cheese, roll meat and cheese around avocado and eat.)

Post-workout snack
1 scoop whey or soy protein

Dinner
6 oz chicken breast (baked or grilled)
1 cup Progresso Healthy Classics Beef Vegetable soup

Nighttime snack
2 oz. fat free cheese (Swiss, cheddar, or Monterey jack)
2-3 large celery stalks
1Tbsp Peanut butter
(Spoon peanut butter into groove of celery.)

Totals: 1,200 calories, 165 g protein, 50 g carbs, 40 g fat.

Sample Menu 4

Breakfast
1 whole egg
1 egg white
2 Tbsp light cream cheese
1/2 cup chopped raw spinach
(Scramble the eggs and cook in a pan with olive oil or non-fat cooking spray, flip eggs, mix together cream cheese and spinach in a bowl, spread cream cheese mixture onto cooked side of egg. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture.)
1 whole-wheat English muffin

Late morning snack
2 hard-boiled eggs (1 whole, 1 white)

Lunch
McDonald's Tendergrill chicken salad (1/2 packet light Italian dressing)

Post-workout snack
1 scoop whey or soy protein

Dinner
6 oz. Top Sirloin steak (grilled or broiled)
1 cup cooked cauliflower
2 cups mixed green salad
1 Tbsp olive oil n vinegar salad dressing

Nighttime snack
2 oz. Beef jerky

Totals: 1,270 calories, 145 g protein, 60 g carbs, 50 g fat.

Sample Menu 5

Breakfast
1/2 cup Kashi Go Lean Cereal
½ cup skim milk
1 whole egg, 1 egg white (hard-boiled, fried, or scrambled)

Late morning snack
1/2 cup boiled soybeans (edamame)
1 stick light mozzarella string cheese (1 oz.)

Lunch
Subway Oven roasted chicken salad (double meat with 1 Tbsp red wine vinaigrette)

Postworkout snack
1 scoop whey or soy protein

Dinner
6 oz lean ground beef (95% lean or substitute with lean ground turkey)
1/4 can (14.5 oz.) diced tomatoes
1/4 med. onion
(Brown beef in pan, add tomatoes and onion, 1/2 tsp ground cumin powder, 1 tsp chili powder, salt and pepper to taste to make chili con carne.)

Nighttime snack
2 stick light mozzarella string cheese (1 oz.)

Totals: 1,100 calories, 145 g protein, 60 g carbs, 30 g fat