1
BREAKFAST: 300-335 calories
A. 1/2 New York style bagel (125)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
B. 1/2 serving of Champion Metabolol II
®
(130)
1 cup of 1% milk (200)
C. 1 cup of Honey Nut Cheerios
®
(115)
1/2 cup of 1% milk (100)
1 cup of orange juice (110)
D. 1 egg, any style (80)
1 slice of whole-grain bread (75)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 1 Champion SnacBar (180)
C. 1 cup of 1% low-fat cottage cheese (180)
D. 6 oz. of Yoplait
®
99% fat free yogurt (180)
LUNCH: 350-380 calories
A. 2 slices of whole-grain bread (150)
1.5 oz. of turkey, ham, chicken or tuna fish (75)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized fruit (100)
B. 3 oz. of boneless, skinless chicken breast (150)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
C. 1 serving of Champion Metabolol II
®
(260)
1/2 cup of 1% milk (100)
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice
®
, Lean
Cuisine
®
or Michelina’s
®
Authentico, for example.
AFTERNOON SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 2 servings of medium-sized fruit (200)
C. 1 cup of 1% low- fat cottage cheese (180)
D. 6 oz. of Yoplait
®
99% fat free yogurt (180)
DINNER: 350-360 calories
A. 3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked rice (prefer-
ably brown) (100)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
B. Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice
®
, Lean
Cuisine
®
or Michelina’s
®
Authentico, for example.
C. 1 serving of Champion Metabolol II
®
(260)
1/2 cup of 1% milk (100)
D. 1 oz. spaghetti, American Beauty
®
, thin,
uncooked (105)
3 oz. ground turkey, Louis Rich
®
(140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (80)
EVENING SNACK (optional): 100-180 calories
A. 1 Champion SnacBar (180)
B. 1 serving of medium-sized fruit (100)
CHAMPION CREATINE SUPPLEMENT: On weight-training days, please take one serving
before your workout and one serving after your workout. CREATINE CALORIES…280 on
workout days.
BEVERAGES: Please follow the hydration program for your water intake. You may also
have soft drinks, tea or coffee as long as it’s calorie and caffeine free. This would be in
addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C OR D
DURING THE DAY
Workout days:
LOW 1640
HIGH 1785
Off days:
LOW 1360
HIGH 1505
SELECT TECH MENU PLAN
For Females
You may choose plan A, B, C or D for each meal or snack
