Personal Profile for Client #3 Name: Colin Age: 19 Goal: To gain lean weight Lifestyle: Active
Day 1-Breakfast Day 1 will commence with Oatmeal Strawberry Protein Pancakes. This meal is high in protein and energy and would allow Colin to use up his Protein Powder. To drink, Colin should have a glass of organic orange juice.
Day 1-Mid-Morning snack Since Colin has an active lifestyle, he will need more meals. So if he gets hungry in the middle of the morning, he can have some homemade Trail Mix. It is easy to make with organic granola, peanuts, raisins, almonds and cranberries. Water can taken if needed.
Day 1-Lunch For lunch, we have decided to give Colin an Turkey Wrap. Not only does it have lean turkey, but also has the vegetables that Colin likes, and is very simple to make.
Day 1- After workout snack In the morning, Colin can enjoy a Protein Powder Parfait. By adding in the fat free yogurt as well as a variety of fruit, can make a yummy snack and make the powder taste good.
Day 1-Dinner When he comes home, Colin and easily whip up a simple, Chinese Soy Sauce Fried Rice with onions, carrots, eggs, ham, soy sauce. Not only is it filling but also delicious. On the side, he can have a baked chicken breast, giving him the extra protein. He can also have a glass of unsweetened iced tea.
Day 2-Breakfast On Day 2, Colin and feast on Cheerio's which are high in carbs but also very healthy. With the addition of skimmed milk, fresh fruit and raisins, he can begin his morning with a bang!
Day 2- Mid Morning Snack In the morning, Colin should eat a Granola Bar. This includes a lot of nutrients that are necessary for Colin and would be a great snack as well. Water can be taken if needed.
Day 2-Lunch For Lunch, we have decided to give Colin a BLT, however, this time, much more healthier. This BLT comes with whole wheat bread, tomatoes, turkey bacon, and cucumbers, making it healthier than the normal BLT, and as filling. He can have lemon juice to drink.
Day 2- After Workout Snack After a tiring workout, Colin can then enjoy a Strawberry Mass Protein Shake. With skim milk, fat free yogurt, strawberries, honey, rolled oats, strawberry protein powder and a few ice cups, this drink is just what he need after a workout.
Day 2-Dinner Finally for dinner, he can have Chicken Fajita. This is a high carbohydrate and protein meal, which is just right for him. It also can include vegetables like onions and peppers. On the side is a simple Caesar salad.
Day 3-Breakfast The next morning, Colin can prepare a soupy Oatmeal(just the way he likes). He can choose to put in different fruits in it as well. On the side, he can have organic soy bean milk.
Day 3 -Mid Morning Snack When Colin gets hungry in the morning, he can have some Corn Chips with Salsa. Unsweetened iced tea can also be taken.
Day 3-Lunch For Lunch, Colin can eat a Rice Salad. This easy to make salad has the carbohydrates that Colin wants as well as the protein from the meat added in. It also has a lot of vitamins and minerals from the vegetables.
Day 3- After workout snack After a workout, Colin can eat a Protein Bar. In this bar, there is oatmeal, fruits, protein powder, nuts and many other things. This bar will give the energy Colin needs after his hot and sweaty workout.
Day 3-Dinner Colin’s favorite food is pasta. So we decided to give him Chicken Pasta with Tomato Sauce. With whole-wheat pasta, chicken, tomatoes and others, we can create a healthier version of this dish.
Day 4-Breakfast On the morning of day 4, Colin will have some Bran Flakes which are high in fiber along with some 1% milk, a glass of organic orange juice and a cup of coffee to give that jump start he needs for the day.
Day 4- Mid Morning Snack Colin will then have a slice of Whole Wheat Bread with Organic Peanut Butter which is a great source of protein and healthy fats.
Day 4- Lunch For lunch he'll be having a mouth watering, satisfying and healthy SintaSteak Sandwichwith pesto and grilled vegetables along with half an avocado which provides both omega 3 oils and healthy fats.
Day 4- After Workout Snack For his post workout snack, Colin will be having a Shakewith strawberries, cantaloupe, blueberries, yogurt and the strawberry protein powder he's just dying to get rid of. He'll also have a mix of cashews and walnuts to give him some good healthy calories that will keep him energized for the rest of the day.
Day 4- Dinner For supper, Colin will have a delicious appetizer of tomato slices and feta cheese with some balsamic vinegar dressing on the side. For his main course he'll have a 1/4 Roasted Chicken roasted in a rosemary marinade with some organic brown rice on the side and of course how can we forget some great peach frozen yogurt for dessert.
Day 5- Breakfast For day 5 he'll start off the day a little differently with an Israeli Salad with some Tehinion it. Tehini is a paste made out of sesame seeds and is considered one of the healthiest sources of protein around.
Day 5- Breakfast He'll also have two Eggs and Toast with a side of lemon iced tea.
Day 5- Mid Morning Snack For his mid morning snack we're going to give Colin a very filling Yogurt with Mueslion top (a mix of fruit and nuts)
Day 5-Lunch For lunch on day 5 we're going go with a healthy twist on everybody's favorite food, Pizza. It'll be an open whole wheat pita break with tomato sauce, low fat mozzarella cheese and grilled peppers. On the side of that, to replace French fries we'll have some baked potato wedges with a vinaigrette on the side.
Day 5-Lunch For dessert he'll be having a light Fruit Salad with a lemon and honey dressing.
Day 5- After workout Snack For Colin's after workout snack we'll be going with another shake but this time with a more Tropicfeel to it. In the Shakehe'll be putting pineapple, mango, kiwi, orange juice and ice, to make it more refreshing. He'll also have some healthy whole wheat pretzels as a snack.
Day 5- Dinner For supper we'll be going with some Grilled Salmon and some whole wheat pasta with mushrooms on the side along with a spinach salad with pomegranate and pears. Spinach is a great source of iron and B vitamins while salmon is a healthy source of protein.
Day 6-Breakfast For day's six breakfast we're starting off with a middle eastern dish called Shakshukawhich is a tomato based egg dish that is a great source of both protein and vegetables and some toast to go on the side. Shakshuka is simply made by sautéing tomatoes in tomato sauce, putting in some chili peppers and then frying up the eggs.
Day 6- Breakfast Colin will also have some Orange and Grapefruit Slices which raise the blood sugar and will give him energy for the day.
Day 6- Mid Morning snack For a mid morning snack we'll be giving Colin the very colorful and nutritious Terra Chips.
Day 6- Lunch We're heading over to Japan for lunch because Colin will be having some Tuna and Vegetarian Sushifollowed by a stir fried Japanese noodle dish with chicken chunks and vegetables.
Day 6- After workout Snack For Colin's after workout shake, this time we'll be going with a vanilla hinted, Orange Raspberry Shake with some of the protein powder that he won't even be able to taste.
Day 6- Dinner For his final meal of the day on day 6, Colin will be having a Turkey Burger with onions, mushrooms, tomato, light mayo and BBQ sauce with a side of a tabuli salad and corn on the cob.
Day 6- Dinner TabuliSalad is a couscous salad with cucumbers, tomatoes and onions. For dessert he'll have 2 small chocolate chip cookies to satisfy that sweet tooth.
Day 7- Breakfast Since it’s the end of the week, we decided to PARTY! So in the morning, Colin would be having Blueberry Waffles with 1 glass of skimmed milk. This would give him carbohydrates and calcium needed during the day.
Day 7-Mid Morning Snack For his mid morning snack, Colin will be able to eat a Bran Carrot Muffin. It has healthy carbohydrates and vegetables, which include the vital vitamins and minerals needed for keeping his energy up.
Day 7- Lunch For lunch, Colin will be having a Seafood Salad. On the bottom will be a bed of spinach. On top will be chunks of grilled salmon and grilled shrimp. This was he can get protein from the seafood and vitamins from the spinach.
Day 7- After workout snack Instead of doing another fruity drink, after the work out, Colin will be able to have a Chocolate Strawberry Milkshake with low fat milk and ice cream as well as some of its protein powder. This with not only be a nice change but also very appealing.
Day 7- Dinner Since it’s the last day of the week, Colin can have a piece of Steakfor dinner, along with some potatoes. This will be a relief from the regular diet. For dessert, Colin will be able to have a piece of Apple Pie to go along with it.