Elspeth’s Sample Meal Plan

“I do not follow a specific diet, but I do count my macros. I have learned a great deal about nutrition and the science behind food and exercise. It’s one thing to read it in a book, but completely different to experience it first hand. I have been reverse dieting for 15 weeks now, slowly increasing my macros. I’ve been able to enjoy all foods in moderation and cut down dramatically on my cardio. My macros are pretty high right now, something that has taken me 3 1/2 months to get to and I am enjoying a variety of food!” – Elspeth Polt

Meal 1

• Cream of Wheat – 3 tbs
• PB2 Powder – 2 tbs
• Nut Butter – 2 tbs
• Egg Whites  – 6 tbs
• Spinach
• Mushrooms

Meal 2

• Low Carb Wrap
• Egg Whites – 6 tbs
• Cabbage – 1/2 cup
• Bell Pepper – 1/2

Meal 3

• Homemade Protein Bar

Meal 4 (Pre-Workout)

• Apple
• Honey – 1 tsp
• Boiled or Grilled Chicken – 4 oz

Meal 5 (Post-Workout)

• ISOO 100 Protein – 1 scoop
• Cream of Wheat – 3 tbs
• PB2 Powder – 2 tbs