Male and Female Sample Day Meal Plans for the R.I.P.P.E.D. Workout
Eating balanced meals every 3 to 4 hours doesn’t have to be difficult; the key is being prepared and choosing meals that work for your lifestyle and schedule. Use the following “Sample Day Meal Plan” as a guide to help you plan the meals and meal times that work best for your busy day.
If you have time in the morning, start your day with a fast, high quality breakfast like eggs and oatmeal to boost metabolism. If you are pressed for time, have a quick protein smoothie.
Quick tip: Stash protein bars in your brief case, purse, at work or in the car so you always have a balanced meal available.
For a balanced mid-afternoon snack, try plain Greek yogurt sweetened with vanilla extract and Stevia, fruit and nuts. Other quick snacks like a protein bar or turkey with cheese and fruit or cottage cheese and fruit would work as well. If you are used to sitting down to dinner, take advantage of it by fueling with a high quality meal. Prepare easy staples like sweet potatoes, brown rice, vegetables or a salad in bulk for easy dinners all week long.
A balanced meal one hour before bed time will boost metabolism. If not hungry, eat protein and fat only (skip the banana, in the example below). If hungry, eat a whole meal. Always avoid complex carbs like pasta, brown rice or bread before bed and stick to simple carbs, protein and fat only.
The following nutritional parameters and sample meals are an example only and are not necessarily based on your personal goals or nutrition needs.
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