Monday Week 1:
|
Meal |
100-120lbs |
120-160lbs |
160-200lbs |
200-240lbs |
240-280lbs |
|
Breakfast |
6 egg whites Salsa 1 tbsp olive oil 1 banana |
6 egg whites Salsa 1 tbsp olive oil 1 banana |
6 egg whites Salsa 1 tbsp olive oil 1 banana 1 slice of whole grain bread |
6 egg whites Salsa 1 tbsp olive oil 1 banana 1 slice of whole grain bread |
6 egg whites Salsa 1 tbsp olive oil 1 banana 1 slice of whole grain bread |
|
Mid-Morning |
½ cup Greek Yogurt 2 tbsp flaxseeds |
½ cup Greek Yogurt 1 cup blueberries 2 tbsp flaxseeds |
½ cup Greek Yogurt 1 cup blueberries 2 tbsp flaxseeds |
½ cup Greek Yogurt 1 cup blueberries 2 tbsp flaxseeds |
½ cup Greek Yogurt 1 cup blueberries 1 cup strawberries 2 tbsp flaxseeds |
|
Lunch |
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing |
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing |
3 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
6 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
6 oz chicken breast 1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
|
Mid-Afternoon |
1 scoop whey protein powder 10 almonds |
1 scoop whey protein powder 1 apple 10 almonds |
1 scoop whey protein powder 1 apple 10 almonds |
1 scoop whey protein powder 1 apple 10 almonds |
1 scoop whey protein powder 1 apple 1 banana 10 almonds |
|
Dinner |
3 oz lean steak 5 spears asparagus 1 tbsp olive oil 1 tbsp lemon juice |
3 oz lean steak 5 spears asparagus 1 tbsp olive oil 1 tbsp lemon juice |
6 oz lean steak 5 spears asparagus 1 small sweet potato 1 tbsp olive oil 1 tbsp lemon juice |
6 oz lean steak 5 spears asparagus 1 small sweet potato 1 tbsp olive oil 1 tbsp lemon juice 1 cup strawberries |
6 oz lean steak 5 spears asparagus 1 small sweet potato 1 tbsp olive oil 1 tbsp lemon juice 1 cup strawberries |
|
Before Bed |
½ cup low-fat cottage cheese 1 tbsp natural peanut butter |
½ cup low-fat cottage cheese 1 tbsp natural peanut butter |
½ cup low-fat cottage cheese 1 tbsp natural peanut butter |
½ cup low-fat cottage cheese 1 tbsp natural peanut butter |
½ cup low-fat cottage cheese 1 tbsp natural peanut butter |
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