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Performance Nutrition Blog Named in top 100

Wednesday, April 21st, 2010

The Performance Nutrition Blog was recently named number 16 in www.nursingschools.net top 100 Men’s Health and Fitness Blogs.

Check out the link below for all of the top 100.

http://www.nursingschools.net/blog/2010/04/100-best-mens-health-fitness-blogs/

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Performance Nutrition Nashua NH - New Location

Friday, February 26th, 2010

Check out our new Location in Nashua NH. We have moved from the main street location to 210 Daniel Webster Hwy. Check out our expanded selection, great prices, and get a free sample of some of the latest nutritional products.

As of Monday March 1 2010 we will be in the new location at 210 Daniel Webster Hwy.

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Low Calorie Meal Options

Tuesday, December 22nd, 2009

Meal 1

9 egg whites 2 strips turkey bacon 1 cup spinach + 1 clove garlic 1 grapefruit 1 apple
Calories	Carbs	Protein	Fat
385	42 g	40 g	6 g

Meal 2

1/2 oz walnuts 1 banana 1 cup nonfat milk + 1 scoop protein
Calories	Carbs	Protein	Fat
375	35 g	29 g	9 g

Meal 3

1 whole wheat tortilla 1/4 cup hummus 1 handful spinach leaves 3 oz grilled chicken 1/2 cup shredded carrots
Calories	Carbs	Protein	Fat
342	40 g	27 g	5 g

Meal 4

3 oz grilled pork chop 1 medium sweet potato 1 cup asparagus 1 cup nonfat milk
Calories	Carbs	Protein	Fat
399	42 g	34 g	9 g

Meal 5

1 cup nonfat cottage cheese 1 cup pineapple 2 tbsp wheat germ 1/2 oz almonds
Calories	Carbs	Protein	Fat
390	38 g	38 g	9 g

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Low Calorie Meal Plans

Tuesday, December 22nd, 2009

Meal 1

1 whole grain English muffin 1 egg yolk + 3 egg whites 1 grapefruit
Calories	Carbs	Protein	Fat
310	49 g	21 g	16 g

Meal 2

Favorite MRP made with water 2 tsp ground flax seed
Calories	Carbs	Protein	Fat
354	25 g	50 g	6 g

Meal 3

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning
Calories	Carbs	Protein	Fat
347	38 g	21 g	9 g

Meal 4

2 apples 1 tbsp natural peanut butter 1 cup nonfat milk 1 scoop protein powder
Calories	Carbs	Protein	Fat
390	38 g	36 g	12 g

Meal 5

Chicken fajitas 1 whole wheat tortilla 4 oz grilled chicken breast with fajita seasoning 1 cup chopped, mixed bell peppers 2 tbsp guacamole
Calories	Carbs	Protein	Fat
348	34 g	33 g	9 g

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Low Calorie Meal Plan

Tuesday, December 22nd, 2009

Meal 1

1/2 cup oat bran 1 cup frozen blueberries 1 tbsp flaxseed 1/2 oz walnuts 1 scoop protein powder
Calories	Carbs	Protein	Fat
399	49 g	33 g	12 g

Meal 2

1 cup plain, nonfat yogurt with vanilla extract 6 hardboiled egg whites 1 tbsp dried cranberries 1 tbsp ground flax seed
Calories	Carbs	Protein	Fat
420	34 g	32 g	8 g

Meal 3

1 whole wheat pita 4 oz grilled chicken 1 orange Sliced lettuce and tomato 1/2 oz almonds Grainy mustard to taste
Calories	Carbs	Protein	Fat
350	45 g	34 g	10 g

Meal 4 - Tuna Burger

1 can tuna in spring water, drained 1 clove garlic, chopped 1 egg, beaten 2 tbsp grainy mustard Mix all ingredients above and grill 1/2 cup cooked quinoa 1 orange
Calories	Carbs	Protein	Fat
395	45 g	40 g	7 g

Meal 5

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning
Calories	Carbs	Protein	Fat
347	38 g	31 g	9 g

Meal 6

9 egg whites 1 slice Canadian bacon 1 oz reduced fat pepper jack cheese 1 apple & 1 pear
Calories	Carbs	Protein	Fat
374	30 g	45 g	9 g

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3500 Calorie Meal Plan

Sunday, December 6th, 2009

Sample 3500 Calorie Meal Plan

This meal plan is geared toward someone looking to put on muscle/gain weight.

BreakfastCinnamon
1 cup cottage cheese
½ cup yogurt
½ cup applesauce
1 cup blueberries
12 almonds
½ cup orange juice

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch
Lean Roast Beef Sub

6 ” whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
½ oz low fat cheddar cheese
2 tbsp mustard

Mid afternoon meal1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberriesPost workout meal
Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner
Chicken and Herbs

4 ounces skinless/boneless chicken breast
Dash of lemon and herb seasoning
2 tbsp chopped onion
1 oz egg whites
2/3 cup brown rice (cooked)
1 tsp low sodium soy sauce
1/4 cup green pepper

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2500 Calorie Meal Plan

Sunday, December 6th, 2009

Sample 2,500 calorie per day meal plan

This meal plan would be appropriate for the average male trying to make slow gains in lean muscle.

Breakfast

½ cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter

Mid morning meal

½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice

Lunch
Peach Chicken and Rice

2 oz skinless chicken breast
½ can sliced peaches
½ tsp of cornstarch
½ tsp peeled and grated ginger
1/4 tsp salt
1/4 cup water chestnuts
½ cup rice (uncooked)
½ cup snow peas
½ tsp extra virgin olive oil

Mid afternoon meal

3/4 cup 1% cottage cheese
½ can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter

Post workout meal
Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner
Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup rice (cooked)

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Tuesday, March 10th, 2009

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