Meal 1: ½
cup yogurt (non-fat, low sugar) mixed with 1/2 scoop of protein powder, ½ cup mixed berries, 1/3 cup of Oats, small
handful of walnuts (or almonds), dash of cinnamon.
Meal 2: 1 Hard boiled
egg and an apple
Meal 3: Salad with 4oz (palm size) chicken
breast with 1 cup of mixed raw veggies (bell peppers, carrots, cucumber,
tomato), 1 cup of your favorite lettuce (romaine, spinach, spring mix), ¼
avocado. For dressing you can use either juice from lemon or balsamic vinegar (No
vinaigrettes)
Meal 4: 1 scoop of protein powder
mixed with water, with 1 chocolate caramel rice cake with 1 tbsp. of all natural peanut butter.
Meal 5: ½ cup brown rice, 1 cup mixed
baked veggies, 4oz baked or grilled chicken breast (or you can make an omelet
with egg whites and the baked veggies and have the rice on the side)
Meal 6: Protein shake mixed with
water. (I call this the backup snack in case you get hungry sometime though out
the day)
Beverages: Water with lemon. coffee/tea with non fat milk or almond milk (NO SUGAR! You can have Stevia/Splenda if you need it sweetened)
Tuesday/Thursday/Sunday
Meal 1: Egg white omelet (4-5 egg
whites), with chopped mushrooms, spinach and a sprinkle of low fat feta cheese
(Just a sprinkle! Don’t go crazy with cheese. You can add any spices you like
except for salt ex. Garlic powder, pepper, parsley), 1 slice of Ezekiel bread with hummus.
Meal 2: ½ cup of yogurt, ½ cup of
mixed berries, 1/3 cup of oats
Meal 3: 1/2 cup cooked quinoa, 1 cup
of mixed raw veggies chopped, ¼ avocado, any spices of your choice, juice from
a lemon (you can through in some chopped chicken breast or scramble some egg
whites and throw it in)
Meal 4: Protein shake with small
handful of almonds (about 15)
Meal 5: 1 cup of mixed veggies, ½
sweet potato baked, 4oz chicken breast baked or grilled.
Meal 6: 1 hard boiled egg with 1
tomato basil rice cake OR 1 chocolate caramel rice cake with 1 tbsp. of all
natural peanut butter. (back up snack)
Beverages: Same as Other days.
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