meal 1

Meal 12 whole eggs / 3 egg whites tablespoon olive oil for cooking25g shake / 1 Cup Oats

Meal 2 : Protein: Choose One(Weighed Raw)

200g chicken breast no skin boiled with water and spices or grilled 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter) 7oz Salmon+ tablespoon olive oil for cooking

1 cups brown rice weighed cooked/ 2slcs whole wheat bread / 1 cup of red beans

Vegetables: Choose One Cup (Mix&Match OK)Broccoli / Celery / Radishes / Cucumbers / Tomatoes / Carrots / Onions

Meal 3 :Protein: Choose One(Weighed Raw)

200g chicken breast no skin boiled with water and spices or grilled 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)+ tablespoon olive oil for cooking

Vegetables: Choose One Cup (Mix&Match OK)Broccoli / Celery / Radishes / Cucumbers / Tomatoes / Carrots / Onions

Meal 4Protein: Choose One(Weighed Raw) 200g chicken breast no skin boiled with water and spices or grilled 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)+ tablespoon olive oil for cooking

1 cups brown rice weighed cooked/ 2slcs whole wheat bread / 1 cup of red beans

Vegetables: Choose One Cup (Mix&Match OK)Broccoli / Celery / Radishes / Cucumbers / Tomatoes / Carrots / Onions

Meal 5 (post workout)

40g whey

Carbohydrates: Choose One 1 whole white bagel Cup white rice 1 Cup Pasta

Meal 6 Protein: Choose One(Weighed Raw) 40g casein shakes 6oz roast beef same weight+1/4tbsp Olive Oil for cookingVegetables: Choose One Cup (Mix&Match OK)Broccoli / Celery / Radishes / Cucumbers / Tomatoes / Carrots / Onions