This was on Margi Faze's myspace page - a sample menu of what she ate during her challenge (she was the 2007 grand master champion)
I think it's interesting because she doesn't follow the diet by the book, but as we all know she had great results!
Re-post...Most popular question I get.The most popular question I've been asked over the past couple of months is "What did you eat during your 12-week challenge? So I've decided to post it here. Please keep in mind that this is the meal schedule that worked for me and for my weight-loss goals. You may want to consult with a personal trainer and/or healthcare professional to decide what meal plan is best for you and your weigh-loss goals. With my meal-plan you'll notice that I always bake or grill extra in order have enough for lunch the following day and sometimes even for the third day. MondayMeal 1. Small Granny Smith apple (for energy) Tall glass of water 1 Serving of creatine ½ hour before strength trainingMeal 2. ½ cup egg-beaters with diced mushrooms, onions, and tri-color pepper (Once every two weeks, I buy one onion and several peppers all different colors-red, yellow and green. I dice them and freeze them in a zip-lock bag so that every morning I can just grab a handful sauté them in a small pan and add egg-beaters) 1 tbsp fresh salsa Small whole-wheat tortilla Tall glass of waterMeal 3. Protein bar Tall glass of waterMeal 4. Baked Orange Roughy seasoned with Lemon Pepper Mrs. Dash (re- heated) Small microwave sweet potato Tall glass of waterMeal 5. Chocolate protein shake-ready to drink Tall glass of waterMeal 6 One small, grilled chicken *** Salad-lettuce, tomatoes, cucumbers Dressing- 2 tablespoons olive oil and balsamic vinegar (Whisk together to make healthy, tangy vinaigrette) Tall glass of waterTuesdayMeal 1. ½ cup egg-beaters with tri-color peppers, onions, mushrooms and broccoli 1 tbsp of fresh salsa 1 slice whole-wheat toast Tall glass of water Cardio work-outMeal 2. Café Caramel protein shake-ready to drink Tall glass of waterMeal 3. One small, grilled chicken *** Salad (lettuce, tomatoes, cucumbers) Dressing-2 tablespoons olive oil and balsamic vinegar Tall glass of waterMeal 4. Cup or fruit (cantaloupe, and berries) with fat-free vanilla yogurt Tall glass of waterMeal 5. Home-made lean turkey burger seasoned with Mrs. Dash and topped with 2 tbsp of fresh salsa Zucchini, squash, and minced garlic (sautéed in 1 tbsp olive oil with a dash of garlic-salt) Tall glass of waterWednesdayMeal 1. 1 cup original oatmeal with berries and cinnamon Tall glass of Water 1 serving creatine ½ hour before strength trainingMeal 2. Protein bar Tall glass of waterMeal 3. Home-made lean turkey burger with 2 tbsp fresh salsa 1 serving brown rice Tall glass of waterMeal 4. Baby carrots Tall glass of waterMeal 5. Steamed Orange Roughy- seasoned with lemon, garlic and Mrs. Dash Steamed veggies (broccoli, cauliflower, baby carrots) Tall glass of waterThursdayMeal 1. ½ cup egg-beaters with tri-color peppers, onions, mushrooms, broccoli and spinach (I will throw in my eggs, any ready veggies I can find in the fridge) 1 tbsp of fresh salsa Small whole-wheat tortilla Tall glass of water Cardio work-outMeal 2. Protein bar Tall glass of waterMeal 3. Home-made lean turkey burger Salad (Lettuce, tomatoes, cucumbers) Dressing- olive oil and vinegar Tall glass of waterMeal 4. Whey protein powder with 8oz skim milk Tall glass of waterMeal 5. Cup of fresh fruit Tall glass of waterMeal 6. Grilled chicken *** Grilled veggies (portabella mushrooms, red peppers, zucchini, onions) Tall glass of waterFridayMeal 1. Small Granny Smith apple Tall glass of water 1 serving creatine ½ hour before strength trainingMeal 2. Protein bar Tall glass of waterMeal 3. Small grilled chicken *** Small microwaved sweet potato Tall glass of waterMeal 4. Chocolate protein shake-ready to drink Tall glass of waterMeal 5. Hand-full of unsalted mixed nuts with a few dried cranberries Tall glass of waterMeal 6. Turkey meatloaf Salad (lettuce, tomatoes, cucumbers) Dressing- 2 tablespoons olive oil and balsamic vinegar Tall glass of waterSaturday Cardio work-outMeal 1. ½ cup egg-beaters with fresh spinach Small whole-wheat tortilla Tall glass of waterMeal 2. Whey protein powder blended with 8oz. skim milk Tall glass of waterMeal 3. Turkey meatloaf Small baked sweet potato Tall glass of waterMeal 4. Baby carrots Tall glass of waterMeal 5. Cheat Meal- grilled filet of beef with mushrooms and garlic sautéed in Worcestershire sauce. Tomato Mozzarella Salad- with olive oil and vinegar Asparagus (This meal varies of course. I also enjoy pasta dishes and the occasional pizza slice on my cheat meals). Tall glass of waterSundayMeal 1. ½ cup egg-beaters with veggies 1 slice whole-wheat bread Tall glass of waterMeal 2. Protein bar Tall glass of waterMeal 3. Chicken *** salad with 1 tbsp fat-free mayo Lettuce and tomatoes 1 slice whole-wheat bread Tall glass of waterMeal 4. Chocolate protein shake-ready to drink Tall glass of waterMeal 5. Small Grilled Chicken *** Steamed broccoli Tall glass of water
Instead of giving myself reasons why I can't, I give myself reasons why I can.