We analyzed the typical maintenance diet (neither a full-fledged mass-gaining or fat-burning meal plan) offered in the pages of M&F for sodium content. Here’s how it stacked up.
| Meal 1 (Pre-Breakfast) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 1 scoop Whey Protein | 85 | 20 | 1 | 0 | 100 |
| 2 cups sliced watermelon | 92 | 2 | 22 | 0 | 10 |
| Meal 2 (Breakfast) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 3 whole eggs | 222 | 18 | 1 | 15 | 210 |
| 3 egg whites | 51 | 12 | 0 | 0 | 165 |
| 1/4 med. onion | 13 | 0 | 3 | 0 | 1 |
| 1 cup chopped broccoli | 31 | 3 | 6 | 0 | 30 |
| 1 slice reduced-fat American cheese | 70 | 5 | 1 | 5 | 310 |
| 2 cups cooked oatmeal | 294 | 12 | 50 | 4 | 4 |
| Meal 3 (Late-Morning Snack) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 1 cup Reduced fat Greek yogurt | 150 | 19 | 9 | 5 | 65 |
| 1Tbsp Peanut butter (Mix peanut butter in yogurt) | 94 | 4 | 3 | 8 | 75 |
| Meal 4 (Lunch) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 1 (5 oz.) can chunk light tuna in water | 125 | 28 | 0 | 1 | 450 |
| 2 slices whole wheat bread | 140 | 3 | 13 | 1 | 132 |
| 1 Tbsp fat free mayonnaise | 11 | 0 | 2 | 0 | 120 |
| 1 large orange | 86 | 2 | 22 | 0 | 0 |
| Meal 5 (Afternoon Snack) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 2 scoops Whey Protein | 170 | 40 | 2 | 0 | 200 |
| 1Tbsp Peanut butter | 94 | 4 | 3 | 8 | 75 |
| Meal 6 (Preworkout) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 1 scoop Whey Protein | 85 | 20 | 1 | 0 | 100 |
| 1 large apple | 110 | 0 | 30 | 0 | 0 |
| Meal 7 (Postworkout) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 2 scoops Whey Protein | 170 | 40 | 2 | 0 | 200 |
| 30 Gummi Bears | 204 | 4 | 46 | 0 | 0 |
| Meal 8 Dinner | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 8oz Top Sirloin steak | 288 | 48 | 0 | 8 | 118 |
| 1 cup chopped broccoli | 31 | 3 | 6 | 0 | 30 |
| 2 cups mixed green salad | 44 | 3 | 8 | 0 | 0 |
| 2 Tbsp salad dressing (olive oil n vinegar) | 144 | 0 | 0 | 16 | 0 |
| Meal 9 (Nighttime Snack) | Calories | Protein (g) | Carbs (g) | Fat (g) Sodium (mg) |
| 1 cup low-fat cottage cheese | 163 | 28 | 6 | 2 | 918 |
| 2 Tbsp roasted flax seeds(mix flaxseed in cottage cheese) | 90 | 3 | 4 | 7 | 0 |
| Totals: | 3057 | 324 | 254 | 81 | 3440 |
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