Meals (examples)
Breakfast :
1. Oatmeal with skimmed milk; 2 hard boiled eggs
2. One fresh fruit; Omelet with 3-4 egg whites and one whole egg stuffed with fresh veggies
3. Whole-grain frozen waffles topped with either thinly spread peanut butter or low-sugar maple syrup.
4. One protein bar.
5. One fresh fruit; a bowl of bran flakes in skimmed milk; 2 hard-boiled eggs.
6. 1 cup of cottage cheese with some pineapple & bran flakes
Lunch:
1. 1 chicken breast with veggies
2. 1 serving of extra-lean ground beef; no buns..with a small veggie salad
3. 1 serving of ground turkey breast with steamed veggies
4. 1 steak with rice.
5. 1 piece of salmon with rice or beans
6. tuna salad (no mayo in tuna)
Dinner:
1. Stir-fry veggies and strip of chicken or beef in a pan lightly coated with olive oil served over rice (post workout meal)
2. Chicken salad with spinach leaves
3. Sliced roast beef with veggies (no cooked carrots at diner time)
Snacks (before 16:00PM):
1. A handful of almonds
2. Fat-free cottage cheese with pineapple
3. Fat-free plain yogurt with fresh fruit pieces
4. One apple Granny Smith apple
5. Water melon
6. Protein shake (1/2 juice;
