If you’re trying to lose weight, get lean, or add muscle mass, there are simple changes that you can make in your meal plan that can offer added value. Here are three makeovers for you to consider and try — one for losing weight, one for trimming down while recovering after workouts, and one for adding muscle mass. Your specific nutritional needs will vary, depending on your activity level, height, weight, and age. To get an idea of how many calories you need, along with a suggested meal plan for maintaining your current weight, go to PowerBar
® PowerCoach®. You can use the following information to give your own menus a makeover and to help meet your fitness goals.
Meal Plan Makeover: Meals That Are More Balanced and Perfect for Weight Loss
| Original Breakfast | Improved Breakfast |
| 1 apple-cinnamon muffin | 1 cup whole grain cereal with ½-cup skim milk |
| 8 oz orange juice | 1 medium apple, sliced and tossed with 1 teaspoon cinnamon and 1 packet calorie-free sweetener |
| 16 oz coffee with 2 creamers | 16 oz coffee with ¼-cup skim milk |
|
| Original Snack 1 | Improved Snack 1 |
| 100-calorie pack of cookies | 6 oz light yogurt |
| 8 oz tonic water splashed with lemon | 1 medium banana coated with 2 tablespoons natural peanut butter |
|
| Original Lunch | Improved Lunch |
1 crispy chicken salad: 2 cups lettuce with
6 oz pan-fried chicken, 2 tablespoons chopped nuts, ¼-cup croutons, 2 tablespoons ranch dressing | 1 grilled chicken salad: 2 cups lettuce with 3 oz grilled chicken breast, ½-cup chopped vegetables, 2 tablespoons light balsamic vinaigrette dressing |
| 16 oz flavored coffee drink | 16 oz calorie-free flavored water |
| | 1 medium baked potato topped with ½-cup reduced-fat chili |
|
| Original Dinner | Improved Dinner |
6 oz salmon, topped with 3 tablespoons
brown sugar and grilled | 6 oz grilled salmon, marinated in light vinaigrette dressing |
| 1 cup potato casserole | 1 cup broccoli topped with 5 sprays of calorie-free butter spray |
| 1 cup cream of broccoli soup | 1 cup steamed brown rice |
| 2-inch x 2-inch brownie | ½-cup of fat-free sherbet topped with 2 tablespoons fat-free whipped topping |
|
Original Nutrient
Analysis | Improved Nutrient Analysis | Nutrient Differences |
| 2,157 total calories | 1,745 total calories | -412 total calories |
| 74 grams protein | 91 grams protein | +17 grams protein |
| 84.5 grams fat with 21 grams saturated fat | 37 grams fat with 7.5 grams saturated fat | -47.5 grams fat with
-13.5 grams saturated fat |
| 275 grams carbohydrates | 262 grams carbohydrates | -13 grams carbohydrates |
| 170 grams sugar | 90 grams sugar | -80 grams sugar |
| 14 grams fiber | 39 grams fiber | +25 grams fiber |
|
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Meal Plan Makeover: Meals That Are Perfect for Getting Lean and Repairing Muscle Tissue
| Original Breakfast | Improved Breakfast |
| 1 English muffin, toasted and topped with 1 tablespoon honey | 1 egg sandwich: 1 whole wheat English muffin topped with one egg, 1 slice low-fat cheese, 1 slice tomato |
| 12 oz herbal tea with 2 packets of sugar | 1 cup canned fruit (drained) |
| | 12 oz English tea mixed with ½-cup skim milk and 1 tablespoon honey |
|
| Original Snack 1 | Improved Snack 1 |
| Walking tacos: 1 oz corn chips, 1 cup chili, ¼-cup shredded cheese | 1 sandwich: 2 slices of whole wheat bread, 1 tablespoon light mayo, 2 oz roasted turkey, 2 oz chicken breast, 2 romaine lettuce leaves. |
|
| Original Lunch | Improved Lunch |
| 2 double-cheeseburgers | 1 grilled chicken sandwich topped with extra lettuce and tomato |
| 1 medium order of fries | 1 medium baked potato topped with 1 cup low-fat chili with beans |
| 16 oz cola | 1 side salad topped with 2 tablespoons light Italian dressing |
| | 8 oz sports drink |
|
| Original Snack 2 | Improved Snack 2 |
| 16 oz energy drink | 1 grilled flatbread pizza: ½ whole grain flatbread spread with 2 tablespoons olive oil and topped with 1 crushed clove of garlic, 3 oz deli turkey, ½-cup sliced vegetables, and 2 slices low-fat provolone cheese — broiled for 5 minutes |
| 4 mini donuts | 8 oz low-fat chocolate milk |
|
| Original Dinner | Improved Dinner |
| 2 Italian sausages | 1 whole wheat hoagie/sub bun topped with 1 grilled lean chicken sausage and ½-cup sautéed onions and bell peppers |
| 2 hoagie buns | 1 cup whole wheat pasta topped with ½-cup marinara sauce |
| ½-cup sautéed onions and bell peppers | 1 cup whole wheat pasta topped with ½-cup marinara sauce |
| 2 oz potato chips | 1 cup steamed vegetables |
| 1 cup cookies-and-cream ice cream | 1 cup fat-free vanilla pudding made with milk |
|
Original Nutrient
Analysis | Improved Nutrient Analysis | Nutrient Differences |
| 4,598 total calories | 3,901 total calories | -697 total calories |
| 148 grams protein | 200 grams protein | +52 grams protein |
| 222 grams fat with 79 grams saturated fat | 121 grams fat with 30 grams saturated fat | -101 grams fat with
-49 grams saturated fat |
| 502 grams carbohydrates | 503 grams carbohydrates | +1 gram carbohydrates |
| 210 grams sugar | 184 grams sugar | -26 grams sugar |
| 24 grams fiber | 62 grams fiber | +38 grams fiber |
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Meal Plan Makeover: Meals That Are Perfect for Putting on Lean Body Mass and Repairing Muscle Tissue
| Original Breakfast | Improved Breakfast |
| 1 cup frosted cereal | 1 cup scrambled eggs topped with ¼-cup reduced-fat shredded cheese |
| 1 cup 2% milk | 1 cup oatmeal, made with ½-cup skim milk |
1 medium bagel topped with 1 tablespoon berry
preserves and 1 tablespoon butter | 6 oz light yogurt |
| 16 oz coffee | 1 medium banana, sliced |
| | 16 oz coffee with ¼-cup skim milk |
|
| Original Snack 1 | Improved Snack 1 |
| 1 granola bar | ½-cup mixed nuts |
| 8 oz sports drink | 1 medium piece of fresh fruit |
| | 8 oz sports drink |
|
| Original Lunch | Improved Lunch |
Salad: 2 cups iceberg lettuce, 2 tablespoons croutons,
2 tablespoons shredded cheese, 2 tablespoons creamy dressing | Salad: 3 cups fresh spinach, 3 oz grilled strip steak, 1 hard-boiled egg, 2 tablespoons oil-and-vinegar dressing |
| 1 cup chicken broth with 6 saltine crackers | 1 cup couscous sprinkled with 2 tablespoons shredded Asiago cheese |
| 1 slice supreme pizza | 1 cup vegetarian black bean soup |
| 16 oz water with lemon | 16 oz water with lemon |
|
| Original Snack 2 | Improved Snack 2 |
| 1 oz pretzels dipped in 3 tablespoons vanilla icing | 1 cup raw vegetables and 1 oz whole wheat pretzels dipped in 2 tablespoons peanut butter and 2 tablespoons hummus |
|
| Original Dinner | Improved Dinner |
2 sandwiches: 4 slices white bread, 4 oz deli ham,
2 lettuce leaves, 2 slices American cheese,
2 tablespoons light mayo | Sandwich: 2 slices whole grain bread, 3 oz rotisserie chicken, 2 teaspoons brown mustard, 2 slices romaine lettuce, ½-cup sliced and roasted red pepper |
| 1 cup cooked corn | 1 cup cooked green beans topped with 2 tablespoons vegetable-oil-based spread |
| 12 oz soda pop | 1 medium baked potato topped with 2 tablespoons light sour cream and ½-cup low-fat cottage cheese |
| 6 cream-filled cookies | 12 oz skim milk |
|
Original Nutrient
Analysis | Improved Nutrient Analysis | Nutrient Differences |
| 3,299 total calories | 3,404 total calories | +105 total calories |
| 97 grams protein | 186 grams protein | +89 grams protein |
| 119 grams fat with 48.5 grams saturated fat | 140 grams fat with 33.5 grams saturated fat | +21 grams fat with -15 grams saturated fat |
| 460 grams carbohydrates | 350 grams carbohydrates | -110 grams carbohydrates |
| 200 grams sugar | 115 grams sugar | -85 grams sugar |
| 20 grams fiber | 51 grams fiber | +31 grams fiber |
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