Meal 1
1 Whole Wheat Bagel, Toasted
6 egg whites
1 cup skim milk
1 Orange
Meal 2
2 scoops whey protein
1 cup quaker oats
Meal 3
6oz tuna in water
6oz yams
Green salad, olive oil
Meal 4
6oz chicken breast
1 cup brown rice (cooked)
Meal 5
5oz lean sirloin steak
Medium baked potato
Green salad
Meal 6
2 scoops whey protein
1 tablespoon natural peanut butter
|
Meal 1
2/3 cup barley flakes
6 egg whites
1 cup skim milk
Meal 2
2 scoops whey protein
1 apple, 1 orange
Meal 3
5oz turkey breast (grilled)
1 cup brown rice (cooked)
Green salad, olive oil
Meal 4
5oz cottage cheese
1 whole wheat pita
Meal 5
5oz salmon (grilled)
1 medium yam
Green salad
Meal 6
6 egg whites, 1 yolk
2 slices whole wheat toast |
Meal 1
1 cup shredded wheat cereal
1 cup skim milk
6 egg whites
1 grapefruit
Meal 2
2 scoops whey protein
1 cup Quaker oats
(old fashioned oats, not instant)
Meal 3
6oz tuna in water
3oz whole wheat pasta
1 cup steamed vegetables
Meal 4
5oz turkey burger
1 whole wheat bun
Tomato, lettuce
Meal 5
5oz stir fried chicken
1cup basmati rice
Steamed oriental vegetables (frozen)
Meal 6
2 scoops whey protein
1 tablespoon natural peanut butter
|
Meal 1
1/4 cup (uncooked) cream of rice
1 cup skim milk
6 egg whites
1 banana
Meal 2
6oz tuna in water
2 slices whole wheat bread
1 tbsl olive oil, tomato, lettuce
Meal 3
6oz chicken breast
1/2 cup lentils (cooked)
Green salad
Meal 4
2 scoops whey protein
1 banana
1 orange
Meal 5
5oz swordfish
1cup wild rice (cooked)
Tomato & cucumber salad
Meal 6
6 hard boiled egg whites, 1 yolk
1 tbsp olive oil, 1 tomato
|
Meal 1
1 cup oatmeal
1 cup skim milk
6 egg whites
1 yolk
Meal 2
3oz grilled turkey
2 slices whole wheat bread
Tomato, lettuce, low fat mayo
Meal 3
6oz chicken breast
1 cup brown rice
Green salad
Meal 4
2 scoops whey protein
1 cup oatmeal
Meal 5
5oz ground beef 95% fat free
1 medium yam
Steamed vegetables
Meal 6
5oz cottage cheese
1 serving Greek yogurt 0%
Half apple
|
Meal 1
6 egg white, 1 yolk omelet, with tomatoes,
bell peppers & fat free American cheese
1 baked potato lightly fried with Pam.
1 grapefruit
Meal 2
2 scoops whey protein
1 banana
1 pear
Meal 3
6oz tuna in water
1 cup basmati rice
1 tbsp olive oil
Meal 4
6oz chicken breast
3oz whole wheat pasta
Meal 5
5oz cod fillet
3oz white beans
Green salad with olive oil
Meal 6
6 hard boiled egg whites, 1 yolk
1 tbsp olive oil, 1 tomato
|
Meal 1
1 cup Quaker oatmeal
2 scoops whey protein
1 orange
Meal 2
3oz chicken breast
1 whole wheat tortilla
2 tbsp salsa
Meal 3
6oz tuna in water
1 sweet potato
Green salad, 1 tbsp olive oil
Meal 4
2 scoops whey protein
1 banana
1 orange
Meal 5
"FREE Meal"
2-3 slices pizza with extra chicken
Meal 6
3oz cottage cheese
1 slice whole wheat toast
|
