meal 1
DESCRIPTION
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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