Menu Day 2 - Cruiserweight

BREAKFAST: 3 multigrain waffles with 3 tablespoons lite syrup, 3 links turkey sausage & 1 cup 1% milk

• 646 calories, 34g protein, 26g fat, 69g carbs

SNACK 1: 1 ounce dry roasted peanuts, 1/2 cup 1% cottage cheese & 1 cup 2% chocolate milk

• 436 calories, 29g protein, 20g fat, 35g carbs

LUNCH: 2 Turkey sandwiches on multigrain bread. Each sandwich made with 1 tablespoon mayo, 1 tablespoon Dijon mustard, 2 ounces of turkey, 1/2 cup spinach and 2 tomato slices. 1 cup apple juice

• 683 calories, 31g protein, 31g fat, 79g carbs

SNACK 2: 1 ounce dry roasted peanuts & 1 cup 2% chocolate milk

• 359 calories, 15g protein, 19g fat, 32g carbs

DINNER: 1 serving Penne with Italian Sausage & Spinach

• 616 calories, 40g protein, 28g fat, 51g carbs

Penne with Italian Sausage & Spinach

serves 4

2 cups dried penne, 1lb turkey Italina Sausage cut into 1/4 inch slices, 1 chopped white onion, 2 teaspoons minced garlic, 28 ounces diced tomatoes, 1/4 cup pesto, 2 cups chopped spinach, 3 ounces fetta cheese, 1/3 cup shredded mozzarella cheese.

Preheat oven to 350 F. Cook pasta, drain and pour into a 2 quart baking dish. I large skillet over medium heat, cook sausage, onion, garlic for 10 minutes. Add tomatoes and cook for 20 minutes. Remove skillet from heat, add pesto and transfer to baking dish. Stir in the spinach and feta cheese. Sprinkle mozzarella cheese on top and bake for 20 to 25 minutes.

Menu Day 1 - Cruiserweight

BREAKFAST: 1 3/4 cups Shredded Wheat and Bran with 1 cup 1% milk, 3 turkey breakfast sausage, 1/2 cup pineapple chunks

• 658 calories, 37g protein, 18g fat, 87g carbs

SNACK 1: 2 ounces of dry roasted peanuts & 1 cup of 1% milk

• 459 calories, 21g protein, 18g fat, 24g carbs

LUNCH: 2 Turkey sandwiches made on multigrain bread. Each sandwich with 1 tablespoon of mayonnaise, 3 ounces of turkey lunchmeat, 1/4 cup spinach and 2 tomato slices.

• 676 calories, 38g protein, 28g fat, 68g carbs

SNACK 2: 1 ounce dry roasted peanuts and 1 cup of 2% chocolate milk

• 359 calories, 15g protein, 19g fat, 32g carbs

DINNER: 1 serving of Chicken and Vegetable Stir Fry with Brown Rice

• 586 calories, 44g protein, 22g fat, 53g carbs

CHICKEN & VEGETABLE STIR FRY WITH BROWN RICE

serves 4

1 cup brown rice, 1/4 cup canola oil, 6 boneless skinless chicke breast cut into strips, 1lb frozen stir fry vegetables, 2 teaspoons fresh crushed ginger, 1 teaspoon minced garlic, 1/4 cup water & 2 teaspoons soy sauce.

Cook rice according to directions and keep warm. Heat oil in skillet of wok over high heat and add chicken until no longer pink (30 seconds). Add the vegetables, ginger and garlic, cook until vegetables are almost tender. Add water and soy sauce then cover & steam for 3 minutes, or until chicken is cooked through. Serve over brown rice.

Cruiserweight Grocery List

If you have read the list and meals for the hevyweight, you will notice that it is that same on the cruiserweight and welterweight, with the exception of a few items. However, there is a great difference in the serving and protein/fat/carb intakes that will be listed. Remember, each meal plan is designed to do different things. This cruiserweight plan is designed for the person who is looking to change your body composition without gaining or losing significant amounts of weight.

ONE-TIME ITEMS

Olive oil, Canola oil, dry roasted peanuts, soy sauce, minced garlic, ketchup, mustard, dill pickles, sweet pickle relish, brown sugar, fresh ginger, Italian seasoning, salt, black pepper, Lemon juice, Dijon mustard,

WEEKLY ITEMS

1 1/2 gallons 1% milk, 2qts of 2% chocolate milk, 1qt apple juice, 1cup orange juice, 12 ounce container 1% cottage cheese, 16 ounce bag shredded low-fat Cheddar cheese, 16 ounce bag shredded mozzarella cheese, 1 pack Cheddar cheese slices, 1 small block Parmesan cheese, 3 ounces feta cheese, 4 ounces goat cheese, small container cream cheese, 2 containers of full-fat fruit yogurt, dozen large eggs, 6 ounce can of water packed tuna (3), 2 loaves of thin multigrain bread, 8 multigrain rolls, 2 plain bagels, 1/2lb spinach, 5 tomatoes, 1 white onion, 1lb asparagus, 1 cantaloupe, 1 pineapple, 3 oranges, 1 banana, 1lb bag frozen stir-fry vegetables, 1lb green beans, 1lb bag frozen mixed vegetables, box of multigrain waffles, 1lb turkey Italian sausage, 2 packages turkey link sausage, 1 1/2lb boneless, skinless chicken breasts, 1 1/4lb roasted or smoked turkey lunch meat, 1/2lb slice ham, 1lb bacon, 6-7 ounce salmon fillets (4), 1lb raw shrimp, 2lb T-bone steak, 3lb of 90% lean ground beef, 1 container pesto, box dried penne, box brown rice, box rolled oats, box of Shredded Wheat and Bran, package chili seasoning, 15 ounce can kidney beans, 8 ounce can tomato juice, 28 ounce & 16 ounce can diced tomatoes, 12 ounce can barbecue baked beans, box of saltines & 1 box of granola

Menu Day 7 - Heavyweight

BREAKFAST: 1 cup Shredded Wheat and Bran with 3/4 cup 1% milk, 5 turkey sausage links.

• 590 calories, 43g protein, 26g fat, 46g carbs

SNACK 1: 1 1/2 cups of 1% cottage cheese and 1/2 cup pineapple chunks

• 280 calories, 42g protein, 4g fat, 19g carbs

LUNCH: Tuna sandwich made with fat-free Miracle Whip & sweet pickle relish on multigrain bread

• 351 calories, 44g protein, 7g fat, 28g carbs

SNACK 2: 1 cup fruit yogurt

• 218 calories, 9g protein, 2g fat, 41g carbs

DINNER: 2 servings Broiled Shrimp Scampi and 3-5 spears boiled or steamed asparagus

• 475 calories, 41g protein, 31g fat, 8g carbs

BROILED SHRIMP SCAMPI

serves 4

1lb peeled and deveined shrimp, 1/4 cup olive oil, 2 teaspoons minced garlic, 2 teaspoons lemon juice, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 2 tablespoons grated Parmesan cheese.

Preheat broiler. Rinse shrimp and pat dry and in a small bowl mix oil, garlic, lemon juice, salt and pepper. Toss the shrimp in the mixture and place on baking sheet. Sprinkle shrimp with cheese and cook for 6 to 8 minutes, watching carefully as to not over cook. Serve immediately.

Menu Day 6 - Heavyweight

BREAKFAST: 1 multigrain waffle w/1 tablespoon lite syrup, 3 turkey sausage links, 1 cup 1% cottage cheese, 1 cup 1% milk.

• 527 calories, 57g protein, 22g fat, 37g carbs

SNACK 1: 1 cup 1% milk

• 102 calories, 8g protein, 3g fat, 12g carbs

LUNCH: Two sandwiches, each made with 3 ounces of fat-free turkey lunchmeat, 1/2 cup spinach, 2 slices tomato and 1 tablespoon Miracle Whip on multigrain bread

• 417 calories, 35g protein, 5g fat, 58g carbs

SNACK 2: 1 1/2 cups 1% cottage cheese, 1 peach

• 284 calories, 43g protein, 4g fat, 19g carbs

DINNER: 1 serving of Hamburgers

• 540 calories, 53g protein, 24g fat, 28g carbs

HAMBURGERS

Grill or broil 90% lean ground beef hamburger patties until at least 160 F. Eat on multigrain roll with 1 teaspoon ketchup, 1 teaspoon mustard, 2 pickle slices and 1 tomato slice

Menu Day 5 - Heavyweight

BREAKFAST: 3/4 cup scrambles, fried or poached Egg Beaters, 2 links Turkey sausage, 1 slice low-fat cheddar cheese, 2 slices of multigrain toast

• 368 calories, 41g protein, 12g fat, 24g carbs

SNACK 1: 1 cup 1% cottage cheese, 1/2 cup pineapple chunks

• 203 calories, 28g protein, 3g fat, 16g carbs

LUNCH: Tuna sandwich on multigrain bread

• 351 calories, 44g protein, 7g fat, 28g carbs

SNACK 2: 1 ounce dry-roasted peanugts, 1 cup 1% cottage cheese, 1 cup 2% chocolate milk

• 513 calories, 43g protein, 21g fat, 38g carbs

DINNER: 1 1/2 servings Chili, 6 saltines, 2 dill pickle spears

• 587 calories, 51g protein, 19g fat, 53g carbs

CHILI

Serves 4

1lb 90% lean ground beef, 1/2 cup water, 1 package chili seasoning, 16 ounce can diced tomatoes, 15 ounces kidney beans, 8 ounces tomato juice.

In large skillet cook ground beef over medium-high heat until no longer pink (3 to 4 minutes). Drain fat & stir in water, chili seasoning, tomatoes (with juice), beans (with liquid) and tomato juice over high heat. Heat to boil then reduce heat to low, cover & cook for 20 minutes.

Menu Day 4 - Heavyweight

BREAKFAST: 1/2 cup rolled oats with 1/4 cup 1% milk and 1 teaspoon brown sugar, 4 turkey sausage links

• 462 calories, 43g protein, 22g fat, 19g carbs

SNACK 1: 1 1/2 cups 1% cottage cheese, 1 peach

• 284 calories, 43g protein, 4g fat, 19g carbs

LUNCH: Tuna sandwich on multigrain bread

• 417 calories, 35g protein, 5g fat, 58g carbs

SNACK 2: 1 1/2 cups 1% cottage cheeee, 1 cup 1% milk

• 338 calories, 50g protein, 6g fat, 21g carbs

DINNER: 1 serving of Roasted Salmon with Goat Cheese, 1/2 cup Green Beans

• 484 calories, 41g protein, 32g fat, 8g carbs

ROASTED SALMON WITH GOAT CHEESE

Serves 4

4 6-to 7 ounce salmon fillets, 2 tablespoons olive oil, 1 tablespoon lemon juice, 1/4 teaspoon salt, 1/4 teaspoon black pepper, 1 garlic clove, 4 ounces goat cheese @ room temp., 1 tablespoon Italian seasoning.

Combine lemon juice, oil, salt, pepper & garlic in a baking dish and add fish. Coat fish and refrigerate for a minimum of 15 minutes. Preheat oven to 450 and line a baking sheet with foil thats sprayed with cooking spray. Place fish, skin down on baking sheet and cook for 9 to 12 minutes. Remove from oven and remove skins. In a small bowl mix Goat cheese and Italian seasoning. Place 2 tablespoons of the mixture on top of each fillet. Sautee Green Beans in olive oil.

Menu Day 3 - Heavyweight

BREAKFAST: 3/4 cup Egg Beaters scrambled with 1/3 cup shredded Cheddar cheese. 1/2 cup cantaloupe chunks

• 254 calories, 39g protein, 6g fat, 11g carbs

SNACK 1: 1 cup 1% cottage cheese, 1/2 cup pineapple chunks

• 203 calories, 28g protein, 3g fat, 16g carbs

LUNCH: Tuna sandwich on multigrain bread

• 351 calories, 44g protein, 7g fat, 28g carbs

SNACK 2: 1 piece string cheese and 1 cup 2% chocolate milk

• 343 calories, 24g protein, 15g fat, 28g carbs

DINER: 1 serving of Grilled Steak, 1/2 cup mixed vegetables, 1 multigrain roll

• 787 calories, 53g protein, 43g fat, 47g carbs

GRILLED STEAK

SERVES 4

4 8-ounce T-bone steaks, trimmed

Place steaks on prepared, preheated grill and cook to desired temperature. Steam mixed vegetable to a tender crisp.

Menu Day 2 - Heavyweight

Breakfast: 1 multigrain waffle w/tbls lite syrup, 3 links turkey sausage, 1 cup 1% cottage cheese, 1 cup 1% milk

• 574 calories, 57g protein, 22g fat, 37g carbs

SNACK 1: 1 ounce dry roasted peanuts, 1/2 cup pineapple chunks, 1 cup 1% cottage cheese

• 381 calories, 35g protein, 17g fat, 22g carbs

LUNCH: Fat-free turkey sandwich on multigrain bread with 1 tablespoon fat-free Miracle Whip, 2 slices tomato & 1/2 cup spinach

• 279 calories, 30g protein, 3g fat, 33g carbs

SNACK 2: Tuna sandwich made with 1 tablespoon fat-free Miracle Whip & 1 tablespoon sweet relish on multigrain bread

• 351 calories, 44g protein, 29g fat, 28g carbs

DINNER: 1 serving of Penne with Italian Sausage and Spinach

• 397 calories, 29g protein, 17g fat, 32g carbs

PENNE WITH ITALIAN SAUSAGE & SPINACH

SERVES 4

1 cup dried penne, 1lb turkey Italian sausage cut into 1/2 inch slices, 1 white onion chopped, 2 teaspoons minced garlic, 28-ounce can diced tomatoes, 1 tablespoon pesto, 2 cups roughly chopped spinach, 2 ounces crumbled feta cheese.

Preheat the oven to 350 F

Cook pasta according to package instructions. Drain & pour into a 2-qt baking dish. In a large skillet over medium heat, cook sausage, garlic and onions for about 10 mins. Reduce heat to medium-low and add tomatoes (with juice) and cook for 20 minutes then remove from the heat and add pesto. Transfer to the baking dish then stir in the spinach and feta cheese. Bake for 20 to 25 minutes.

Menu Day 1 - Heavyweight

BREAKFAST: 1 cup Shredded Wheat with 3/4 cup of 1% milk and 5 links of turkey sausage

• 590 calories, 43g protein, 26g fat, 46g carbs

SNACK 1: 1 ounce dry-roasted peanuts, 1 cup 1% milk, 1 cup 1% cottage cheese

• 433 calories, 43g fat, 19g protein, 24g carbs

LUNCH: Sandwich made with 2 slices multigrain bread, 1 tablespoon fat free Miracle Whip, 6 ounces fat free turkey lunch meat, 1/2 cup spinach & two slice tomato

• 279 calories, 30g protein, 3g fat, 33g carbs

SNACK 2: Tuna sandwich on 2 slice multigrain bread. Drain tuna and mix with 1 tablespoon fat-free Miracle Whip and 1 tablespoon sweet pickle relish

• 351 calories, 44g protein, 7g fat, 28g carbs

Dinner: 1 serving of Chicken-and-Vegetable Stir-Fry

• 314 calories, 40g protein, 10g fat, 16g carbs

CHICKEN-AND-VEGETABLE STIR-FRY

Serves 4

1 tablespoon canola oil, 6 boneless skinless chicken breast cut into strips, 1lb frozen stir-fry vegetables, 2 teaspoons fresh ginger crushed, 1 teaspoon minced garlic, 1/4 cup water, 2 tablespoons soy sauce.

Heat oil in large skillet or wok over high heat and cook chicken for 30 seconds or until no longer pink on the outside. Add vegetables, ginger and garlic, stirring constantly, for 2 minutes or until vegetables are almost tender. Add water and soy sauce, cover and steam for 3 minutes or until chicken is done and vegetables are tender crisp.

Remember, this is a recipe for 4, so decrease or increase increase ingredients as needed.

Meal Plan - Grocery List (Heavyweight)

For those of you who are using this grocery list and meal plan, do not hesitate to copy and paste it so that you can print out a nice word document instead of trying to write it all down.

GROCERY LIST

ONE-TIME ITEMS

Olive Oil, Canola oil, dry-roasted peanuts, soy sauce, minced garlic, ketchup, mustard, dill pickles, sweet pickle relish, brown sugar, fresh ginger, Italian seasoning, salt, ground black pepper, lemon juice, fat-free miracle whip salad dressing and lite syrup

WEEKLY ITEMS

1 1/2 gal of 1% milk, 1 pint of 2% chocolate milk, 1 package of string cheese, 24-ounce containers of 1% cottage cheese (5), 16 ounce bag of low fat shredded Cheddar cheese, 1 package of cheddar cheese slices, 1 small block of Parmesan cheese, 2 ounces feta cheese, 4 ounces of goat cheese, 8-ounce containers of Egg Beaters or egg substitute (2), 1 container of full fat fruit yogurt, 6-ounce cans of water packed tuna (5), 2 loaves of thin muliti-grain bread, 8 multi-grain rolls, 1/2lb spinach, 5 tomatoes, 1 white onion, 1lb asparagus, 1 cantaloupe, 2 cups pineapple chunks, 2 peaches, 1 1lb bag frozen styir-fry veg, 1 box frozen multi-grain waffles, 1lb turkey sausage, 2 packages turkey link sausages, 1 1/2lb boneless chicken breasts, 1 1/2lb fat-free turkey lunchmeat, 6-to 7 ounce salmon filets (4), 1lb raw shrimp, 2lb T-bone steak, 3lb of 90%lean ground beef, container of pesto, 1 box dried penne pasta, 1 box of rolled oats, box of Shredded Wheat and Bran, package of chili seasoning, 15 ounce can kidney beans, 8 ounce can tomato juice, 28 ounce & 16 ounce can diced tomatoes and 1 box saltines.

Meal Plan 1 Week

The plans were made for anyone who is using the outlined diet. If you are looking to lose a little weight, then the Heavyweight plan is for you, just adjust the protein and calories of each meal to meet your goals.
The cruiserweight plan illustrates how an average guy can change the look of his body without the significant loss or gain of any weight.
For the guy who wants to put on a weight most definitely should use the diet for the welterweight. This plan shows you how to get enough calories in a day to actually achieve that weight gain goal.
Try as hard as you can to stick to the grocery lists that will be outlined for each meal, including brand names, because based on research done by Lou Schuler in designing the meals are very exact in calorie contents and macronutrients. If you make substitutions, check product labels to ensure that they match the original ingredients. Drink 12 ounces of water with each meal, as well as the specified beverages.
The first two weeks will definitely be the hardets part because it will most likely be a hge change in your eating habits but once you make the adjustment, you will see that not only are you eating a lot but you won't be hungry at all.
The first diet that I will start with is going to be the heavyweight diet, which is designed for those who simply want to slim down a bit.

Meal Plan

I am curreently putting together a 1 week meal plan for the three different body types that I listed under the protein shake post. They will be laid out in a format that will include a grocery list, breakfast, morning snack, lunch, afternoon snack and dinner. This promises to be a pretty long post, so it will be broken up into three seperate postings. After that, the full workout plan comes, so stay tuned.