Champion Meal Plan

Mark Unger - 2006 Champion, Men 29-39

Monday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, small bowl of grape nuts, and 1 banana, multivitamin

7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water

7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water

8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

11:00 a.m.
1 can of tuna fish (in water) drained and drizzled with lemon juice, 1 orange

1:30 p.m.
Mozzarella cheese stick and apple slices sprinkled with cinnamon

3:30 p.m.
Steamed brown rice drizzled with olive oil, rice wine vinegar and teriyaki sauce, small salad consisting of spinach leaves, sliced red peppers and sunflower seeds

6:00 p.m.
Rib eye steak (usually marinated overnight), sweet potatoes and grilled zucchini and yellow squash (marinated in olive oil, basil, salt, pepper, balsamic vinegar and garlic for 20 minutes), skim milk

9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, orange juice, sliced pineapple, mango, handful of ice, vanilla extract and 1 package of vanilla Myoplex® Deluxe

Tuesday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz orange juice, small bowl of shredded wheat cereal, and 1 banana, multivitamin

7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water

7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water

8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

11:00 a.m.
Leftover steak, sweet potatoes, and zucchini and yellow squash from day 1

1:30 p.m.
Mozzarella cheese stick and sliced kiwi fruit (approx 3)

3:30 p.m.
Whole wheat pasta drizzled with olive oil and sprinkled with thyme, bowl of fresh uncooked broccoli with raspberry vinaigrette salad dressing

6:00 p.m.
Balsamic Vinegar Salmon (Eating-for-Life), steamed brown rice, baked asparagus in soy, spinach salad, skim milk

9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, cantaloupe melon, strawberries, handful of ice, and 1 package of vanilla Myoplex® Deluxe

Wednesday

6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, small bowl of yogurt cheerios, and 1 banana, multivitamin

7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water

7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water

8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

11:00 a.m.
Leftover Balsamic Vinegar Salmon, steamed brown rice, baked asparagus in soy

1:30 p.m.
Mozzarella cheese stick and sliced kiwi fruit (approx 3)

3:30 p.m.
3-4 hardboiled eggs with an orange

6:00 p.m.
Turkey meat loaf, mashed potatoes, snow peas, skim milk

9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, 1-2 cored and peeled apples, Low-fat whipped cream, handful of ice, cinnamon, butter buds and 1 package of vanilla Myoplex® Deluxe

Thursday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz grapefruit juice, 3-4 hardboiled eggs, and 1 pear, multivitamin

7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water

7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water

8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

11:00 a.m.
Leftover Turkey meat loaf, mashed potatoes, snow peas

1:30 p.m.
Mozzarella cheese stick and sliced strawberries (approx 3)

3:30 p.m.
Broccoli, carrot, cucumber, onion, red pepper salad with sunflower seeds and red wine vinegar dressing

6:00 p.m.
Grilled marinated chicken breasts, cous cous, steamed green beans, skim milk

9:00 p.m.
1 ½ fruit smoothies consisting of vanilla yogurt, water, raspberries, lime juice, handful of ice, and 1 package of vanilla Myoplex® Deluxe

Friday
6:30 a.m.
Phosphagen Elite™ mixed with 24oz water, 6 oz orange juice, and small bowl of hot oatmeal w/ raisins, multivitamin

7:00 a.m.
Workout, 1 serving of 100% Whey Protein mixed with 10-12 oz water

7:45 a.m.
1 serving of 100% Whey Protein mixed with 10-12 oz water

8:30 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

11:00 a.m.
Leftover grilled marinated chicken breasts, cous cous, steamed green beans

1:30 p.m.
Banana and smoked almonds

3:30 p.m.
Steamed brown rice drizzled with olive oil, rice wine vinegar and teriyaki sauce

6:00 p.m.
Shrimp scampi with whole wheat pasta, skim milk

9:00 p.m.
1 ½ fruit smoothies consisting of water, cherries, cherry juice, handful of ice, and 1 package of Chocolate Myoplex® Deluxe (I like to substitute strawberries for cherries too)

Saturday
8:00 a.m.
6 oz orange juice, multivitamin, scrambled eggs with olive oil, skim milk, basil, torn spinach leaves, salt and pepper to taste, whole wheat bread with natural peanut butter and 24 oz of water

9:00 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture

9:30 a.m.
Protein bar, bunch of grapes

11:00 a.m.
Grilled chicken sandwich with lettuce and tomato and light mayo, tall glass of water, handful of fresh berries

1:30 p.m.
Banana and smoked turkey roll-up (various types)

3:30 p.m.
Ate whatever leftovers were still in the fridge from the week

6:00 p.m.
Whole wheat pasta spaghetti and turkey meatballs, skim milk

8:00 p.m.
Phosphagen Elite™ mixed with 6oz water and 100% Whey Protein mixed with 10 oz water

8:30 p.m.
Cardio Workout (night run with Shelby) followed by 100% Whey Protein mixed with 10 oz water

9:00 p.m.
1 ½ fruit smoothies consisting of water, blackberries, orange juice, handful of ice, and 1 package of Vanilla Myoplex® Deluxe

Sunday FREE DAY!
9:00 a.m.
½ cup low fat vanilla yogurt and ½ cup cottage cheese mixed with a handful of fresh fruit (blueberries, strawberries, raspberries, blackberries or pineapples), wheat germ sprinkled over mixture, grapefruit juice, glass of skim milk

11:00 a.m.
Two slices of whole wheat bread, natural peanut butter and fruit spread (= a PB&J) and a piece of fruit

1:30 p.m.
We usually ate lunch out after church. I ate an intelligent meal with as many vegetables as I could get to go along with a solid protein source. For example I might eat a Bison burger minus the bun and make a trip to a good salad bar with fresh vegetables. I never ate iceberg lettuce, ever

4:00 p.m.
Ate whatever leftovers were still in the fridge from the week. If the fridge was empty I look in the Eating for Life cookbook to find something I’d never eaten before that was easy to make.

6:00 p.m.
Baked Mediterranean chicken breasts with olives (my favorite meal), steamed brown rice with the marinade drizzled over it, broiled sliced tomatoes with parmesan cheese, skim milk and a small glass of red wine.

9:00 p.m.
1 ½ fruit smoothies consisting of water, peaches, oranges, orange juice, handful of ice, and 1 package of Chocolate Myoplex® Deluxe
Champion 2006, Unger

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