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)
