Champion Meal Plan

Mariah Yu - 2004 Champion, Grand Master Champion

Monday
Meal 1
1 serving of AdvantEdge® Ready-to-Drink
Banana

Meal 2
Protein oatmeal with berries
Black coffee

Meal 3
Tuna with light mayo in low-carb wrap
Small baked sweet potato

Meal 4
Low-fat cottage cheese
Low-fat yogurt

Meal 5
Cold protein oatmeal with berries
Sugar-free Piranha™

Gym
20 minutes on treadmill

Meal 6
Stir-fried asparagus with balsamic vinegar and Splenda
1 serving of Myoplex® Carb Sense Ready-to-Drink

Tuesday
Gym
Jump rope 20 minutes

Meal 1
Protein pancakes with sugar-free syrup

Meal 2
1 serving of Myoplex® Carb Sense bar
Coffee

Meal 3
Broiled orange roughy with quinoa

Meal 4
Low-fat cottage cheese
Low-fat yogurt

Meal 5
Cold protein oatmeal with berries
Sugar-free Piranha™

Gym
20 minutes on treadmill

Meal 6
Stir-fried zucchini with Splenda and chicken broth
Cottage cheese

Meal 7
Protein pudding
1/2 serving of Precision Protein® Ready-to-Drink

Wednesday
Meal 1
Protein oatmeal with a few raisins and cinnamon

Meal 2
1 serving of AdvantEdge® Ready-to-Drink
Low-fat yogurt

Meal 3
Chicken breast in low-carb pita with low-fat mayo
Spinach salad

Meal 4
Low-fat cottage cheese with fruit on top
2 hard boiled eggs (1 yolk)

Meal 5
1 serving of Myoplex® Ready-to-Drink

Gym
20 minutes on elliptical

Meal 6
1 serving of Myoplex® Carb Sense Powder with mixed berries

Thursday

Gym
Jogging 30 minutes

Meal 1
2 eggs – egg whites or egg substitute
1 serving of AdvantEdge® Ready-to-Drink

Meal 2
Low-fat cottage cheese
Banana
Black coffee

Meal 3
Protein oatmeal with mixed berries

Meal 4
2 hard boiled eggs (1 yolk)
Protein pudding

Meal 5
1 serving of AdvantEdge® Bar
Sugar-free Piranha™

Gym
10 minutes jump rope warm-up
Lower body workout and abs

Meal 6
Buffalo chili with fat-free sour cream
1 serving of Precision Protein® Ready-to-Drink

Meal 7
Low-fat cottage cheese

Friday
Meal 1
3 small pumpkin protein pancakes with sugar-free syrup

Meal 2
1 serving of Myoplex® Carb Sense Ready-to-Drink
Low-carb yogurt

Meal 3
Mixed green salad with grilled chicken and balsamic vinegar

Meal 4
Low-fat cottage cheese
3 small pumpkin protein pancakes

Meal 5
1 serving of Myoplex® Carb Sense bar
Sugar-free Piranha™

Gym
20 minutes on treadmill

Meal 6
Scrambled egg-whites with ground buffalo and fat-free sour cream

Saturday
Meal 1
Egg-white omelet with fat-free sour cream
Black coffee

Meal 2
1 serving of AdvantEdge® Bar
Sugar-free Piranha™

Gym
20 minutes on treadmill

Meal 3
Ground buffalo with curry spices, raisins and cottage cheese on top

Meal 4
Low-fat yogurt
Low-fat cottage cheese

Meal 5
Stir-fried broccoli with light soy sauce
1 serving of Myoplex® Carb Sense Ready-to-Drink

Meal 6
Protein pudding
1 serving of Precision Protein® Ready-to-Drink

Sunday FREE DAY!
Gym
30 minutes cardio (jump rope for 10 minutes, elliptical for 20 minutes)
Abdominal workout

Meal 1
1 serving of Myoplex® Powder with light whipped cream on top

Meal 2
Samples at Costco
Polish sausage or slice of pizza
Yogurt parfait

Meal 3
Salad with grilled (or fried) chicken with honey mustard
1 Miller Light beer

Meal 4
1 scoop of Ben & Jerry's Oatmeal Cookie Chunk ice cream
Champion 2004, Yu

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