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2750 CALBy Ben PAkuLski

Honors kinesioLogy Degree, CsCs, ACe, MAT

Copyright 2011 Ben Pakulski Athletics and BenPakulski.com

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MI40 2750 MEAL PLANS

LegAL DisCLAiMerThe information presented in this work is by no way intended as medical advice

or as a substitute for medical counselling. The information should be used in

conjunction with the guidance and care of your physician. Consult your physician

before beginning this program as you would with any exercise and nutrition

program. If you choose not to obtain the consent of your physician and/or work with

your physician throughout the duration of your time using the recommendations in

the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program, you recognize that, despite all precautions on the

part of Ben Pakulski Athletics, LLC, there are risks of injury or illness which can

occur because of your use of the aforementioned information and you expressly

assume such risks and waive, relinquish and release any claim which you may have

against Ben Pakulski Athletics, LLC, or its afliates as a result of any future physical

injury or illness incurred in connection with, or as a result of, the use or misuse of

the program.
http://www.benpakulski.com/http://www.benpakulski.com/

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2750 CALs: HigH CArB

DIET 1

Meal #1

1.5 Cup Oats (measured raw)

6 Egg Whites

1 Tbsp Ground Flax

2 Tbsp Wheat Germ Flakes

Meal #2

7oz Sweet Potato

2 Slices Rye Bread

5oz Chicken Breast100gram Broccoli

Meal #3

7oz Baked Potato

5oz Tilapia

1 Tbsp Ground Flax Seed

1 Cup Spinach

Meal #4

6oz Baked Potato

4oz Chicken Breast

120gram String Beans

Meal #5

3 Slices Rye Bread

4oz Tuna/Fish

1 Tbsp Sunower Seeds

Meal #6

4 Egg Whites

2 Eggs

100gram String Beans

30gram Avocado

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DIET 2

Meal #1

1.5 cup of oats (measured raw)

1 tbsp Almond Butter

7 egg whites

Meal #2

5 oz Extra Lean Turkey

2 slices of Ezekiel Bread

Quinoa

Meal #3

7 oz Cod

7 oz White Potato

1 cup Zucchini

Meal #4 Post Workout

4 oz Chicken Breast

1 cup Broccoli

cup Basmati Rice

Meal #5

4 oz Bison

6 oz Sweet Potato

1 cup Green Beans

Meal #68 egg whites cooked with spinach

1 oz Brazil Nuts

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DIET 3

Meal #1

1.5 cup of oats (measured raw) with 2 tbsp Ground Flax Seeds

4 egg whites cooked with 5 large shrimp & broccoli

Meal #2

5 oz Lean ground beef

cup Brown rice

1 cup Spinach

Meal #3

7 oz Halibut

7 oz Sweet Potato

1 cup Brussel Sprouts


4 oz Chicken Breast

1 cup Mixed veggies

cup Quinoa

Meal #5

4 oz Bison

6 oz White Potato

1 bushel of Swiss Chard

Meal #6

8 egg whites cooked with spinach1 tbsp Almond Butter

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2750 CALs: Low CArB

DIET 1

Pre-Breakfast 1 scoop Whey Isolate

Meal #1

4oz chicken sausages

2 whole eggs

1/4cup almonds/cashews

Meal #2

5oz Extra Lean Ground Beef Cup Cooked Brown Rice

20gram Onion

120gram Broccoli

Meal #3

9oz Chicken Breast

100gram Broccoli

120gram Zucchini

2/3 Cup Kidney Beans (measured cooked)

Meal #4

9oz Chicken Breast

150gram Cauliower

4 Egg Whites

Meal #516 Egg Whites

50gram Swiss Chard Leaves

50gram parsnips

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Meal #6

5oz Sirloin Steak

2 Egg Whites

120gram Broccoli

Before Bed

During/Post Workout(30mins into workout) 1 scoop Whey Isolate

50g carbs from vitargo

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2750 CALs: Low CArB

DIET 2

Pre-Breakfast 1 scoop whey protein, water

Meal #1

8 egg whites

2 whole eggs

1 oz Brazil Nuts

Meal #25 oz Bison cooked with 2 handfuls of Spinach

cup White Jasmine Rice

Meal #3

9 oz Extra lean ground turkey

1 cup Green Beans


9 oz chicken breast

cup Quinoa

1 cup Broccoli

Meal #5

8 oz Cod

1 bushel of Swiss Chard

Meal #65 oz lean ground beef cooked with 2 egg whites and a large handful of spinach

Before Bed

8 egg whites


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2750 CALs: Low CArB

DIET 3

Pre-Breakfast 1 scoop whey protein, water

Meal #1

12 egg whites

1 oz Almonds

Meal #2

5 oz lean ground beef cooked with 2 handfuls of Spinach

cup Oats (measured raw)

Meal #3

9 oz Cod

1 cup Broccoli


9 oz chicken breast

6 oz white potato1 cup Mixed veggies

Meal #5

8 oz Salmon

1 bushel of Kale

Meal #6

5 oz steak

1 cup Brussel Sprouts

Before Bed

4 egg whites

2 whole eggs


mi40-2750

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