Rock-Hard Meals

This one-week sample meal plan syncs up with the varying intensities and nutritional demands of the RHC workout program. Follow it to the letter or build your own based on its example.

Day 1 (Low-Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 cup berries
Meal 2: Breakfast
3 eggs + 5 egg whites
1 low-carb whole-wheat tortilla
1/4 cup salsa
1 oz. low-fat cheese

Meal 3: Snack

3 oz. deli turkey breast
1 oz. almonds

Meal 4: Lunch

1/2 whole-wheat hamburger bun
6 oz. lean ground beef patty (90% lean)
Slice of tomato/onion
1/4 avocado
1 cup zucchini

Meal 5: Preworkout

1 scoop whey protein powder
1 medium sweet potato

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
3/4 cup white rice

Meal 7: Dinner

8-9 oz. tilapia
15 asparagus spears

Meal 8: Bedtime

1 scoop casein protein powder
1 Tbsp. flaxseed oil

Daily Totals:

2,477 calories
283 g protein
136 g carb
89 g fat
29 g fiber

Day 2 (Higher Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 cup pineapple chunks

Meal 2: Breakfast Omelet

3 eggs + 5 egg whites
1 cup baby spinach
1/2 cup mushrooms
2 oz. ham
1 oz. feta cheese
2 slices whole-wheat toast

Meal 3: Snack

1 scoop whey protein powder
12 oz. low-fat milk

Meal 4: Lunch

6 oz. water-packed tuna
1 Tbsp. light mayo
1 whole-wheat pita pocket
1 cup romaine lettuce
1 cup edamame

Meal 5: Preworkout

1 scoop whey protein powder
1 cup oatmeal

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
24 oz. sports drink

Meal 7: Dinner

8 oz. top sirloin
2 cups green beans

Meal 8: Bedtime

1 cup low-fat (1%) cottage cheese
1/4 cup salsa

Daily Totals:

2,867 calories
285 g protein
227 g carbs
91 g fat
32 g fiber

Day 3 (Low-Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 orange

Meal 2: Breakfast

3 eggs + 5 egg whites
1 cup oatmeal
1/4 avocado

Meal 3: Snack

3 oz. deli turkey breast
1 oz. low-fat cheese

Meal 4: Lunch

6 oz. top sirloin
1/2 cup black beans
2 cups mixed green salad
2 Tbsp. oil/vinegar dressing

Meal 5: Preworkout

1 scoop whey protein powder
1/2 banana

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
1 small potato

Meal 7: Dinner

8-9 oz. salmon
1 cup Brussels sprouts

Meal 8: Bedtime

1 scoop casein protein powder
1 Tbsp. flaxseed oil

Daily Totals:

2,490 calories
290 g protein
139 g carbs
86 g fat
24 g fiber

Day 4 (Higher Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 cup berries

Meal 2: Breakfast

3 eggs + 5 egg whites
2 whole-grain waffles
2 Tbsp. peanut butter

Meal 3: Snack

5 whole-wheat crackers
3 oz. deli roast beef

Meal 4: Lunch

6 oz. deli turkey breast
2 slices whole-wheat bread
1 slice low-fat American cheese
1 slice tomato/lettuce
1/2 avocado

Meal 5: Preworkout

1 scoop whey protein powder
1 banana

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
1/2 bagel
1 Tbsp. honey

Meal 7: Dinner

8 oz. pork tenderloin
1 cup baby carrots
2 cups mixed green salad
2 Tbsp. oil/vinegar dressing

Meal 8: Bedtime

1 cup low-fat (1%) cottage cheese

Daily Totals:

2,904 calories
291 g protein
228 g carbs
92 g fat
28 g fiber

Day 5 (Low-Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1/2 grapefruit

Meal 2: Breakfast

3 egg yolks + 5 egg whites
3 slices turkey bacon
1 whole-wheat English muffin

Meal 3: Snack

3 oz. deli roast beef
1 oz. walnuts

Meal 4: Lunch

6 oz. chicken breast
3/4 cup brown rice

Meal 5: Preworkout

1 scoop whey protein powder
1 cup strawberries

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
16 oz. sports drink

Meal 7: Dinner

8 oz. lean ground beef (90% lean)
1 cup broccoli
2 cups mixed green salad
2 Tbsp. oil/vinegar dressing

Meal 8: Bedtime

1 scoop casein protein powder
1 low-fat string cheese

Daily Totals:

2,513 calories
285 g protein
134 g carbs
93 g fat
17 g fiber

Day 6 (Higher Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 banana

Meal 2: Breakfast

3 eggs + 5 egg whites
1 cup oatmeal
1 cup low-fat milk

Meal 3: Snack

5 whole-wheat crackers
2 Tbsp. peanut butter
1/2 cup low-fat (1%) cottage cheese

Meal 4: Lunch

6 oz. chicken breast
1 cup whole-wheat pasta
1/3 cup marinara sauce
1 cup mixed veggies

Meal 5: Preworkout

1 scoop whey protein powder
1 apple

Meal 6: Postworkout

1 scoop whey protein powder
1 scoop casein protein powder
2 slices white bread
1 Tbsp. jelly

Meal 7: Dinner

8-9 oz. salmon
1 cup cauliflower
2 cups mixed green salad
2 Tbsp. oil/vinegar dressing

Meal 8: Bedtime

1 cup low-fat (1%) cottage cheese
1 oz. mixed nuts

Daily Totals:

2,908 calories
285 g protein
226 g carbs
96 g fat
28 g fiber

Day 7 (Low-Carb)

Meal 1: Before breakfast

1 scoop whey protein powder
1 orange

Meal 2: Breakfast

3 eggs + 5 egg whites
1 cup oatmeal
1 slice low-fat American cheese

Meal 3: Snack

1 scoop whey protein powder
1 cup low-fat milk
1 oz. walnuts

Meal 4: Lunch

6 oz. shrimp
1 hard-boiled egg
1 cup edamame
2 cups mixed green salad
2 Tbsp. oil/vinegar dressing

Meal 5: Snack

1 cup fat-free Greek yogurt
1 scoop whey protein powder
1 apple
1 Tbsp. peanut butter

Meal 6: Dinner

8 oz. chicken breast
1 cup spinach

Meal 7: Bedtime

1 scoop casein protein powder
1 Tbsp. flaxseed oil

Daily Totals:

2,504 calories
275 g protein
137 g carbs
95 g fat
28 g fiber

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