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Click here to view the Workout
 he Tetrazene meal plan contains example menus for a diet that contains 2000 kcal per day that is distributed as
27% protein, 37% carbohydrate, and 36% fat. The diet program is a moderate protein and fat diet that emphasizes lean
protein choices and monounsaturated fats and fish oils. Do not go over board trying to reduce fat and increase carbohydrate.
Focus on increasing the healthy fats such as olive and canola oil both rich in monounsaturated fat. You can also get
unsaturated fats in nuts and seeds, peanut butter, olives, and other vegetable oils. Try consuming fish, especially higher
fat fish such as salmon, because these are rich sources of omega 3 (n-3 series) polyunsaturated fat that lower triglycerides
and has many other health-promoting aspects. Adequate protein is a must to main a positive nitrogen balance. Consume a
wide variety of protein sources from lean meats (beef, chicken, fish), eggs, cheese, cottage cheese, yogurt, milk, and nuts
and seeds. Use a protein shake or bar if you cannot find time to cook or prepare protein rich foods. Carbohydrates are
also needed to provide an important energy source for exercising muscles, especially weight training. However, a diet too
high in carbohydrates or a diet containing the wrong types of carbohydrates can compromise your fitness goals.
The majority of carbohydrates consumed throughout the day should have a low- to moderate-glycemic index thereby preventing
surges in blood glucose and insulin. This will enhance energy levels, decrease hunger, promote use of lipid over
carbohydrate, and minimize the potential to store excess calories as fat in adipose tissue. A wide variety of unprocessed
foods including whole grains, legumes, fruits, and vegetables should be chosen. Ideally, you should consume some high
quality protein before and after your workouts to stimulate an anabolic environment for muscle growth.
Following are some additional guidelines to consider for different food categories. In terms of grains, try to choose whole
grain products when eating breads, cereals, and pastas. Limit biscuits, muffins, cornbreads, griddle cakes, waffles, snack
crackers, coffee cakes, sweet rolls, doughnuts, egg or cheese breads, French toast, butter rolls or pastries, and cereals
that include coconut. In terms of fruits and vegetables, these should be consumed often, especially vegetables. Limit
buttered, creamed, or fried vegetables (unless prepared w/ unsaturated fat). In terms of meats and other protein-rich foods,
choose leaner varieties to limit saturated fat. Avoid heavily marbled and fatty meats (spareribs, bacon, wieners, sausages,
luncheon meats, poultry skin, etc.). For dairy products, the following are good choices, 1% milk, skim milk, buttermilk
made from skim milk, powdered skim milk for cooking purposes, evaporated skim milk, egg whites, egg substitutes with no
cholesterol, light or fat-free yogurts, low-fat or fat-free frozen yogurt, low-fat or fat-free ice cream.. Limit hard
cheeses, cottage cheese, cream cheese, and sour cream. In terms of oils, corn, soy, canola, safflower, olive, sunflower,
peanut, and sesame oils are all good. Use low fat or fat free salad dressings, light or fat free mayonnaise, sour cream,
cream cheese, etc. Fats to avoid include coconut, palm oil, butter, lard, sour cream, sweet cream, and cream cheese,
gravies and cream sauces unless made with allowed fat and/or skim milk. Other foods to limit include cakes, cookies, pies,
pastries, custards, and ice cream and chocolate desserts, candies made with chocolate, butter, cream, coconut or coconut oil, regular popcorn, and chocolate.
Nuts and seeds make an excellent snack.
|
| ONE WEEK MENU PLAN |
| Average 7-Day Nutrient Analysis |
Calories
Protein (%)
Carbohydrate (%)
Fat (%)
Cholesterol (mg)
Dietary fiber (g) |
2000
27
37
36
510
26 |
| Read Important Safety Information |
 |
| BREAKFAST:: |
All-Bran cereal
Milk (skim)
Hard boiled eggs
Macadamia nuts |
3/4 cup
4 oz
1
1 oz |
|
| LUNCH:: |
Tuna sandwich
Tuna canned in water
Olive oil
Mayonnaise
Whole wheat bread
Strawberries |
6 oz
1 T
1 T
2 slices
1 cup |
|
| DINNER:: |
Chicken breasts
Sweet potato
Green beans
Butter |
6 oz
1
½ cup
1 tsp |
|
| SNACK:: |
Peanut butter
Celery
Fruit yogurt (fat-free)
|
2 T
5 stalks
6 oz |
|
 |
| BREAKFAST:: |
Poached eggs
Fruit yogurt
Orange juice |
2
1 cup
6 oz |
|
| LUNCH:: |
Chili
Whole wheat crackers
Mixed nuts |
1 cup
5
1 oz
|
|
| DINNER:: |
Broiled salmon
Tossed salad
Ranch dressing
Sweet corn
Olive oil
Pretzels
Raspberries
|
6 oz
1 bowl
2 T
½ cup
1 T
1 oz
1 cup |
|
| SNACK:: |
Whole wheat crackers
Apple
Cottage cheese, 1% fat |
5
1
1 cup |
|
 |
| BREAKFAST:: |
Bagel
Cream cheese
Grapefruit juice
Peanuts |
1
2 T
8 oz
1 oz |
|
| LUNCH:: |
SUBWAY 6" club sandwich
Milk (skim)
Banana |
1
8 oz
½
|
|
| DINNER:: |
Rib-eye steak
Mushrooms
Broccoli
Cauliflower
Black olives |
6 oz
½ cup
1 cup
1 cup
10 |
|
| SNACK:: |
Cheddar cheese
Whole wheat crackers
Peanut butter (natural)
Fruit yogurt |
1 oz
7
2 T
1 cup |
|
 |
| BREAKFAST:: |
Oatmeal
Whole wheat bread
Jam
Milk (skim) |
1 cup
2 slices
1 T
8 oz |
|
| LUNCH:: |
Turkey Pita Sandwich
Sliced turkey
Whole wheat pita bread
Tomato
Olive oil
Cashews |
3 oz
1
1
1 T
1 oz |
|
| DINNER:: |
Roasted turkey breast
Long grain brown rice
Green peas
Cottage cheese, 1% fat |
4 oz
1 cup
½ cup
½ cup |
|
| SNACK:: |
| Cheesecake |
1 slice |
|
 |
| BREAKFAST:: |
Scrambled eggs
Whole wheat bread
Jam
Apple juice
Cottage cheese, 1% fat |
½ cup
2 slices
1 T
6 oz
½ cup |
|
| LUNCH:: |
Tomato soup
Cheese slices
Turkey slices
Grapes
Macadamia nuts |
1 cup
1 oz
3 oz
1 cup
1 oz |
|
| DINNER:: |
Baked flounder
Long grain brown rice
Olive oil
Green beans |
6 oz
1 cup
1 T
1 cup |
|
| SNACK:: |
Tuna canned in water
Olive oil
Mayonnaise
Apple |
6 oz
1 T
1 T
1 |
|
 |
| BREAKFAST:: |
Shredded wheat
Milk (skim)
Hard boiled eggs
Orange |
¾ cup
4 oz
1
1 |
|
| LUNCH:: |
Roast beef sandwich
Roast beef
Sliced cheese
Lettuce
Tomato
Olive oil |
3 oz
2 oz
3 oz
1 leaf
2 slices
1 tsp |
|
| DINNER:: |
Pork tenderloin
Long grain brown rice
Black beans
Frozen yogurt |
6 oz
1 cup
½ cup
1 cup |
|
| SNACK:: |
Almonds
Cottage cheese, 1% fat |
1 oz
1 cup |
|
 |
| BREAKFAST:: |
Ham and cheese omelet
Eggs
Ham
Cheddar cheese
Green peppers
Olive oil
Orange juice |
3
1 oz
1 oz
¼ cup
1 tsp
6 oz |
|
| LUNCH:: |
Chicken noodle soup
Whole wheat crackers
Cottage cheese, 1% fat
Peanuts
|
1 cups
6
½ cup
1 oz |
|
| DINNER:: |
Flank steak
Sweet potato
Whole wheat crackers
Pear
Milk (skim) |
5 oz
1
1 cup
1
8 oz |
|
| SNACK:: |
Peanut butter
Cottage cheese, 1% fat |
2 T
7 |
|
*A sensible diet and regular exercise are essential for achieving your weight
loss goal.
IMPORTANT SAFETY INFORMATION
WARNING: Consult with your physician or a qualified health care professional before starting this, or any other diet or
exercise program. Exercise programs, while beneficial, are not without risks and may result in injury. Stop exercising
and seek immediate medical assistance if you feel faintness, dizziness, shortness of breath, chest pain, or any other
physical discomfort. The information, recommendations and advice presented on this website are in no way intended to
replace or to be construed as medical consultation. The information contained on this website is for informational
and educational purposes only and is not intended as medical advice. This information should not substitute for a visit
or a consultation with your health care professional.
Nutraquest, Inc., and its principals, officers, shareholders, directors, employees and agents (collectively, "Nutraquest")
shall not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out
of or connected to the use of any of information contained on this website, including any injuries resulting therefrom.
While we make reasonable efforts to ensure that all information on this website is accurate and up to date, Nutraquest
makes no representation or warranty of the accuracy, reliability or completeness of the information.
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