Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Congratulations On Your Download.

These sample Ultimate Meal Plans are going to take you thru 3 distinct stages that will give you a
glimpse of just how well a complete 12 week transformation makeover is going to be.

HERE’S HOW TO GET STARTED WITH THE RIGHT SAMPLE MEAL PLAN.
Before you begin you need to know how to choose the right sample meal plan for you.
The goal for fat loss is to eat 10-12 calories per pound of lean body mass (LBM).
Here is a simple way to do the math and select the right meal plan to sample and start with.
• Weight (minus) Body Fat% in = LBM
• LBM x 10 (or 12) calories = XXXX total calories requirement for fat loss using the sample meal
plans.

An even easier way to assess the BEST sample meal plan to start with one of these:
1. If you can grab your waist, hips or butt and its fleshy and gooey, then use this formula.
o Weight x 10cals = XXXX calories

2. If you are still grabbing something but not as much or fairly firm, then use this method:
o Weight x 12cals = XXXX calories

I look forward to helping you with all your fat loss and health needs.
Start Your Ultimate Transformation … Www.Empowerednutritionmealplans.Com

Have an Empowered Day,

Patrick McGuire
President. BSc. Kin, RNCP, CSCS
Empowered Nutrition Products Inc.

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 1

Item
Breakfast - Meal Portions: P:4 C:4 F:4 Preparation Suggestions:
Portions
3 oz Feta cheese, light/low fat 3.00 P Feta Frittata
2 Egg whites 1.00 P Cube the bread and arrange in the bottom of a
1 Pepper (bell or cubanelle) .50 C baking dish. Mix eggs, chopped peppers, and
1 3/4 slice Whole grain bread 3.50 C cheese in a bowl with salt, pepper and parsley. Pour
1 1/3 tsp Olive or monounsaturated oil 4.00 F evenly over bread cubes and bake at 400 degrees
Calories: for 20 minutes or until golden-brown. This is a great
364 weekend breakfast. This dish also refrigerates well
so you can prepare it well in advance.
Item
Snack - Meal Portions: P:2 C:2 F:2 Preparation Suggestions:
Portions
1/2 cup Yogurt, plain, low fat 1.00 PC Yogurt, Protein, Blueberries & Pecans
7 grams Protein powder 1.00 P Mix protein powder, fruit and yogurt together. Top
1/2 cup Blueberries 1.00 C with nuts.
6 Pecans 2.00 F
Calories:
182
Item
Mid Meal - Meal Portions: P:5 C:5 F:5 Preparation Suggestions:
Portions
2 cups Tomato vegetable soup 3.00 A A bowl of a soup and a cheese sandwich. Basic and
2 oz Cheddar cheese, light/low fat 2.00 P satisfying.
1 slice Rye bread 2.00 C
2/3 tsp Olive or monounsaturated oil 2.00 F
Calories:
455
Item
Snack - Meal Portions: P:2 C:2 F: 2 Preparation Suggestions:
Portions
1/3 Banana 1.00 C Protein Shake with Fruit
7 grams Protein powder 1.00 P Blend all ingredients together and add ice cubes until
1/2 cup Yogurt, plain, low fat 1.00 PC desired consistency is reached. If a blender is not
2/3 tsp Olive or monounsaturated oil 2.00 F available mix protein powder with cold water and
Calories: have remaining ingredients on the side. Enjoy!
182
Item
Dinner - Meal Portions: P:5 C:5 F:5 Preparation Suggestions:
Portions
2 Peppers (bell or cubanelle) 1.00 C Chicken Wrap
1 2/3 tsp Olive or monounsaturated oil 5.00 F Cut chicken into strips. In a medium pan heat oil.
1 whole Pita 2.00 C Add chicken to oil with desired seasonings and pan
1/2 cup Salsa 1.00 C fry until cooked. You can fry the vegetables or have
1/2 cup Onions 1.00 C them raw. Mix all ingredients into pita and enjoy.
2 oz Cheese, low or non fat 2.00 P
3 oz Chicken breast, skinless 3.00 P
Calories:
455
Item
Snack - Meal Portions: P:2 C:2 F:2 Preparation Suggestions:
Portions
7 grams Protein powder 1.00 P Protein Shake
1 cup Milk, low fat (1%) 1.00 PC Put all ingredients in a blender over ice and blend,
2/3 tsp Olive or monounsaturated oil 2.00 F adding water to create desired consistency. If a
8 Cherries 1.00 C blender is not available, set aside the fruit and shake
Calories:up the remaining ingredients in a closed container to
182 mix it all together, then eat the fruit on the side.
Enjoy!
Total Daily Portions: Protein: 20 Carbohydrates: 20 Fat: 20 Calories: 1820
** Remember to drink between 10 and 12 glasses of water per day. **

Have you had your Protein Smoothie today?

Notes:
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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 2

Item
Breakfast - Meal Portions: P:4 C:4 F:4 Preparation Suggestions:
Portions
3 oz Mozzarella cheese, light/low fat 3.00 P Enjoy your preferred, non-sugary cereal with milk
1 cup Milk, low fat (1%) 1.00 PC and fruit. Have a slice of cheese on the side.
1 cup Cereal, cold 2.00 C
1/2 cup Pineapple 1.00 C
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
364
Item
Snack - Meal Portions: P:2 C:2 F:2 Preparation Suggestions:
Portions
2 oz Cheddar cheese, light/low fat 2.00 P A simple crunchy snack to munch on when you have
2 Pickles 2.00 C a spare moment can make all the difference during
6 Walnuts 2.00 F your day.
Calories:
182
Item
Mid Meal - Meal Portions: P:5 C:5 F:5 Preparation Suggestions:
Portions
5 cups Vegetable soup 5.00 A A tasty and simple meal of soup.
Calories:
455
Item
Snack - Meal Portions: P:2 C:2 F: 2 Preparation Suggestions:
Portions
7 grams Protein powder 1.00 P Protein Shake
1 cup Milk, low fat (1%) 1.00 PC Put all ingredients in a blender over ice and blend,
2/3 tsp Olive or monounsaturated oil 2.00 F adding water to create desired consistency. If a
1/2 Nectarine 1.00 C blender is not available, set aside the fruit and shake
Calories: up the remaining ingredients in a closed container to
182 mix it all together, then eat the fruit on the side.
Enjoy!
Item
Dinner - Meal Portions: P:5 C:5 F:5 Preparation Suggestions:
Portions
7 1/2 oz Salmon steak 5.00 P Grilled Teriyaki Salmon with Rice
3 cups Beans, green or yellow 2.00 C Brush the salmon lightly with a low-fat teriyaki sauce,
1 cup Rice 3.00 C then put in the oven at 350 degrees for about 20
1 2/3 tsp Olive or monounsaturated oil 5.00 F minutes. Boil the rice. Meanwhile, steam the
Calories: vegetables, seasoning with salt and pepper. Enjoy!
455
Item
Snack - Meal Portions: P:2 C:2 F:2 Preparation Suggestions:
Portions
7 grams Protein powder 1.00 P Protein Shake
1 cup Milk, low fat (1%) 1.00 PC Put all ingredients in a blender over ice and blend,
2/3 tsp Olive or monounsaturated oil 2.00 F adding water to create desired consistency. If a
1/2 cup Peaches, canned 1.00 C blender is not available, set aside the fruit and shake
Calories:
up the remaining ingredients in a closed container to
182 mix it all together, then eat the fruit on the side.
Enjoy!
Total Daily Portions: Protein: 20 Carbohydrates: 20 Fat: 20 Calories: 1820
** Remember to drink between 10 and 12 glasses of water per day. **

Have a Protein Smoothie, be Empowered

Notes:

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 29

Item
Breakfast - Meal Portions: P:5 C:3 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC A simple breakfast. Enjoy the fruit on the side.
8 Egg whites 4.00 P
2/3 cup Mandarin orange, canned 2.00 C
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
356
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1/2 cup Yogurt, plain, low fat 1.00 PC Cottage cheese, yogurt, fruit and nuts taste great
3/4 cup Cottage cheese, light/low fat 3.00 P mixed together!
1 Plum 1.00 C
4 Macadamia nuts 4.00 F
Calories:
292
Item
Mid Meal - Meal Portions: P:6 C:4 F:5 Preparation Suggestions:
Portions
6 oz Tuna, canned in water 6.00 P Tuna Garden Salad
2 cups Lettuce, romaine .20 C Prepare salad with oil and vinegar dressing or a low-
1 cup Cucumber .25 C fat dressing of your choice, then crumble the tuna on
2 Peppers (bell or cubanelle) 1.00 C top.
1 Tomato .50 C
1 cup Pineapple 2.00 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
447
Item
Snack - Meal Portions: P:4 C:2 F: 4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake with Fruit
21 grams Protein powder 3.00 P Blend all ingredients together and add ice cubes until
1/2 cup Blueberries 1.00 C desired consistency is reached. If a blender is not
1 1/3 tsp Olive or monounsaturated oil 4.00 F available mix protein powder with cold water and
Calories: have remaining ingredients on the side.
292
Item
Dinner - Meal Portions: P:6 C:4 F:5 Preparation Suggestions:
Portions
6 oz Beef, lean cuts 6.00 P Sautéed Beef with Mushrooms
2 cups Mushrooms 1.00 C
12 spears Asparagus 1.00 C Slice the beef, and saute with mushrooms until done.
2 Peppers (bell or cubanelle) 1.00 C Steam the remaining vegetables and serve on the
1 2/3 tsp Olive or monounsaturated oil 5.00 F side. Enjoy!
1/4 cup Kidney beans 1.00 C
Calories:
447
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake with Fruit
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1 cup Strawberries 1.00 C adding water to create desired consistency. If a
1 1/3 tsp Olive or monounsaturated oil 4.00 F blender is not available, set aside the fruit and shake
up the remaining ingredients in a closed container to
Calories:
292 mix it all together, then eat the fruit on the side.
Enjoy!
Total Daily Portions: Protein: 29 Carbohydrates: 17 Fat: 26 Calories: 2126
** Remember to drink between 10 and 12 glasses of water per day. **

Check your Vitals + www.vitalforcemulti.com

Notes:

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 81

Item
Breakfast - Meal Portions: P:5 C:3 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC A simple breakfast. Enjoy the fruit on the side.
8 Egg whites 4.00 P
2/3 cup Mandarin orange, canned 2.00 C
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
356
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
4 oz Cheese, low or non fat 4.00 P Cheese, Kiwi & Pistachio
2 Kiwis 2.00 C Just because it's simple and quick doesn't mean it
16 Pistachio nuts 4.00 F isn't tasty!
Calories:
292
Item
Mid Meal - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Deli Salad with Cheese
6 oz Chicken breast, deli style 4.00 P Make a simple salad. Add deli meats and top with
1 oz Cheese, low or non fat 1.00 P cheese. Add balsamic vinegar to olive oil to make
2 cups Lettuce, romaine .20 C dressing, mix in minced garlic to spice it up and
3/4 Pepper (bell or cubanelle) .38 C enjoy!
1/2 cup Mushrooms .25 C
1/2 Tomato .25 C
1/4 cup Kidney beans 1.00 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F: 4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1/2 Nectarine 1.00 C adding water to create desired consistency. If a
1 1/3 tsp Olive or monounsaturated oil 4.00 F blender is not available, set aside the fruit and shake
Calories: up the remaining ingredients in a closed container to
292 mix it all together, then eat the fruit on the side.
Enjoy!
Item
Dinner - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
1/4 cup Yogurt, plain, low fat .50 PC Broiled Tuna Steak with Dill Sauce and Fruit
5 1/2 oz Tuna, steak 5.50 P Make the dill sauce with yogurt, seasonings, and
1/4 cup Pineapple .50 C about half a tablespoon of dill. (Dill is a spice that
1/4 cup Blueberries .50 C goes very well with most kinds of fish).
1/3 cup Mandarin orange, canned 1.00 C
4 Cherries .50 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1/2 cup Yogurt, plain, low fat 1.00 PC Protein Smoothie
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1 1/3 tsp Olive or monounsaturated oil 4.00 F adding water to create desired consistency. If a
1/2 cup Blueberries 1.00 C blender is not available, set aside the fruit and shake
Calories:up the remaining ingredients in a closed container to
292 mix it all together, then eat the fruit on the side.
Enjoy!
Total Daily Portions: Protein: 29 Carbohydrates: 15 Fat: 26 Calories: 2054
** Remember to drink between 10 and 12 glasses of water per day. **

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 82

Item
Breakfast - Meal Portions: P:5 C:3 F:4 Preparation Suggestions:
Portions
1/2 cup Yogurt, plain, low fat 1.00 PC Very easy to prepare, but balanced to start your day
4 oz Cheese, low or non fat 4.00 P off right!
2/3 cup Applesauce 2.00 C
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
356
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
2 cups Milk, low fat (1%) 2.00 PC
16 Pistachio nuts 4.00 F
14 grams Protein powder 2.00 P
Calories:
292
Item
Mid Meal - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
6 oz Tuna, canned in water 6.00 P Tuna Garden Salad
2 1/2 cups Lettuce, romaine .25 C Prepare salad with oil and vinegar dressing or a low-
1 cup Cucumber .25 C fat dressing of your choice, then crumble the tuna on
1/2 Pepper (bell or cubanelle) .25 C top.
1/2 Tomato .25 C
1 cup Pineapple 2.00 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F: 4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
8 Cherries 1.00 C adding water to create desired consistency. If a
1 1/3 tsp Olive or monounsaturated oil 4.00 F blender is not available, set aside the fruit and shake
Calories: up the remaining ingredients in a closed container to
292 mix it all together, then eat the fruit on the side.
Enjoy!
Item
Dinner - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
6 oz Pork, lean 6.00 P Vietnamese Sweet Pork with Onions
2/3 cup Mandarin orange, canned 2.00 C
1/2 cup Onions 1.00 C A simple but tasty stirfry.
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1/2 cup Pineapple 1.00 C adding water to create desired consistency. If a
1 1/3 tsp Olive or monounsaturated oil 4.00 F blender is not available, set aside the fruit and shake
Calories:up the remaining ingredients in a closed container to
292 mix it all together, then eat the fruit on the side.
Enjoy!
Total Daily Portions: Protein: 29 Carbohydrates: 15 Fat: 26 Calories: 2054
** Remember to drink between 10 and 12 glasses of water per day. **

Feel the burn & incinerate the fat. www.burnerfatloss.com

Notes:

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 83

Item
Breakfast - Meal Portions: P:5 C:3 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC A healthy breakfast with plenty of fibre. Add a dash
4 oz Cheese, low or non fat 4.00 P of olive oil to your cereal along with milk to perfectly
1 cup Bran cereal, all varieties 2.00 C balance the meal. Enjoy the cheese on the side.
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
356
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
4 oz Cheddar cheese, light/low fat 4.00 P A simple crunchy snack to munch on when you have
2 Pickles 2.00 C a spare moment can make all the difference during
12 Walnuts 4.00 F your day.
Calories:
292
Item
Mid Meal - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
1 1/2 cups Cottage cheese, light/low fat 6.00 P Cottage Cheese with Fruit
3/4 cup Pineapple 1.50 C Combine all ingredients with cinnamon & nutmeg
3/4 Nectarine 1.50 C (optional spices)
15 Walnuts 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F: 4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in blender over ice and blend.
3/4 cup Watermelon 1.00 C Add water to create desired consistency. Enjoy!
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
292
Item
Dinner - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
6 oz Chicken breast, skinless 6.00 P Chicken with fruit and applesauce on the side.
2/3 cup Applesauce 2.00 C
1/3 cup Fruit cocktail 1.00 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1/2 cup Strawberries .50 C adding water to create desired consistency. If a
1/4 cup Pineapple .50 C blender is not available, set aside the fruit and shake
1 1/3 tsp Olive or monounsaturated oil 4.00 F up the remaining ingredients in a closed container to
Calories: mix it all together, then eat the fruit on the side.
292 Enjoy!
Total Daily Portions: Protein: 29 Carbohydrates: 15 Fat: 26 Calories: 2054
** Remember to drink between 10 and 12 glasses of water per day. **

Powerful Proven Results @ www.empowerednutrition.com

Notes:

Nutrition Programs powered by Empowered Nutrition

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 Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Day: 84

Item
Breakfast - Meal Portions: P:5 C:3 F:4 Preparation Suggestions:
Portions
1/2 cup Yogurt, plain, low fat 1.00 PC Eggs with yogurt and fruit. Enjoy!
8 Egg whites 4.00 P
1 cup Pineapple 2.00 C
1 1/3 tsp Olive or monounsaturated oil 4.00 F
Calories:
356
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1 cup Ricotta cheese, skim 4.00 P Mix these ingredients together to create a simple and
2/3 cup Mandarin orange, canned 2.00 C delicious snack.
12 Walnuts 4.00 F
Calories:
292
Item
Mid Meal - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
9 oz Ground beef (< 10% fat) 6.00 P Mexican Beef
1/4 cup Salsa .50 C Saute the beef, add vegetables, and season with
1/4 cup Kidney beans 1.00 C salsa and your choice of vegetables. A little hot
2 Peppers (bell or cubanelle) 1.00 C sauce goes a long way in this dish!
1/4 cup Tomato, puree .50 C
1 2/3 tsp Olive or monounsaturated oil 5.00 F
Calories:
411
Item
Snack - Meal Portions: P:4 C:2 F: 4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake
21 grams Protein powder 3.00 P Put all ingredients in a blender over ice and blend,
1/2 cup Peaches, canned 1.00 C adding water to create desired consistency. If a
1 1/3 tsp Olive or monounsaturated oil 4.00 F blender is not available, set aside the fruit and shake
Calories: up the remaining ingredients in a closed container to
292 mix it all together, then eat the fruit on the side.
Enjoy!
Item
Dinner - Meal Portions: P:6 C:3 F:5 Preparation Suggestions:
Portions
6 oz Lobster 6.00 P Lobster and Vegetable Stew
3 1/2 cups Spinach 1.00 C If the lobster is alive, kill it by dropping it into boiling
1 1/2 cups Tomatoes 1.00 C water or by cutting it down the middle. Remove the
1/2 cup Onions 1.00 C meat from the lobster and cut into large chunks.
1 2/3 tsp Olive or monounsaturated oil 5.00 F Chop the vegetables and saute with the lobster
Calories: pieces, then add water, 1 bay leaf, salt, pepper, and
411 1/2 tbsp each of thyme and basil. Simmer for 15
minutes and serve!
Item
Snack - Meal Portions: P:4 C:2 F:4 Preparation Suggestions:
Portions
1 cup Milk, low fat (1%) 1.00 PC Protein Shake with Fruit
21 grams Protein powder 3.00 P Blend all ingredients together and add ice cubes until
1/2 cup Grapes 1.00 C desired consistency is reached. If a blender is not
1 1/3 tsp Olive or monounsaturated oil 4.00 F available mix protein powder with cold water and
Calories: have remaining ingredients on the side. Enjoy!
292
Total Daily Portions: Protein: 29 Carbohydrates: 15 Fat: 26 Calories: 2054
** Remember to drink between 10 and 12 glasses of water per day. **

Remember to take your vitamins and be empowered

Notes:

Nutrition Programs powered by Empowered Nutrition

www.empowerednutritionmealplans.com
Empowered Nutrition - Ultimate Transformation Meal Plans - 1820 Calories

Nutrition Programs powered by Empowered Nutrition

www.empowerednutritionmealplans.com