Meal 1: 2 scrambled eggs, 1 slice low-fat cheese, 3 tbsp. of black beans on whole wheat tortilla. Heat in microwave to melt cheese, top with salsa.
Meal 2: 1 scoop protein mixed with 1 cup soy milk and water as desired.
Meal 4: 1/2 cup low sugar yogurt with 1 apple
Meal 5: 3.5 oz lean top sirloin topped w/ sautéed mushrooms, serve w/ grilled asparagus.
Meal 1: Ezekial French toast w/ slivered strawberries and ½ cup low-fat cottage cheese with 8 almonds
Meal 2: 1/2 cup low sugar yogurt w/ 1 small orange
Meal 3: 3 oz Chopped grilled chicken on top of ½ cup cooked brown rice w/ lettuce, tomato, and avocado. Top w/ salsa and low-fat shredded cheese.
Meal 4: 2 sticks low fat mozzarella cheese sticks and 8 whole grain crackers
Meal 5: Veggie and cheese “3 eggwhite” omelet. Veggies of your choice and 1 slice of low fat cheese.
Meal 1: 2 scrambled eggs w/ spinach cooked in. 1 slice Ezekial toast with 1 slice low-fat cheese.
Meal 2: 1 scoop protein powder mixed with water, 10 almonds
Meal 3: 3 oz Tilapia filets (can be cooked in microwave for convenience), 1/3 cup brown rice, 1 cup steamed broccoli.
Meal 4: 1/2 cup cottage cheese, ½ cup blueberries
Meal 5: 3 oz grilled chicken stir fry with onions and bell peppers, 1 whole wheat tortilla, salsa optional.
Meal 1: 1 slice low-fat cheese and tomato melted on 1 slice Ezekiel toast. 1 hard-boiled egg.
Meal 2: Protein pancakes topped with ½ cup strawberries (make these in the morning or the night before)
Meal 3: 3 oz grilled chicken w/ mixed greens salad, topped w/ crushed walnuts & cranberries. Olive oil and vinegar dressing on side.
Meal 4: 1 scoop protein powder mixed with water, 1 tbsp. of organic peanut butter
Meal 5: 3.5 oz flank steak w/ steamed broccoli and carrots
Meal 1: Protein shake made with 1 scoop powder, 1 tbsp. peanut butter, ½ cup soy milk, ½ frozen banana, 1 cup water or more if needed. Mix in blender.
Meal 2: 3 oz tuna packet and 1 small apple
Meal 3: 3 oz. chicken with 1 cup whole grain pasta and marinara sauce topped with 1 tbsp. parmesan cheese
Meal 4: 2 hard boiled eggs, baby carrots and celery sticks
Meal 5: Ground turkey burger, sautéed spinach and mushrooms. ½ cup blueberries for dessert.