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Breakfast:
- 4 egg whites scrambled sandwich on wheat bagel thins
- 8-12 oz chocolate or (2% or less) regular milk
Snack 1:
- 20 crackers (Multi-grain Wheat Thins)
- 1 can Tuna with relish and 1 tbsp Mayonnaise(Canola or Olive Oil version)
Lunch:
- 6” Subway Oven Roasted Chicken breast
- 8-12 oz Chocolate Milk
Post-workout:
- Whey Protein Shake (20+ Grams)
- 20 almonds/cashews
Dinner:
- Crock Pot 2 Chicken Breasts on low starting in the morning
- Add Carrots, 4 potatoes, green beans, peas
- Save 1 chicken breast, 2 potatoes, and half the other veggies for tomorrow, eat 1 chicken breast and veggies tonight!
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- Protein French Toast with fruit of choice
- Something like “Complete Extra Light Fluffy Pancake Waffle Mix”, add Skim Milk and 10-15g of egg protein, use “High Fiber”, “Double Protein”, or low calorie bread when making this.
Snack 1:
- Fruit of choice (Apple/Banana/Pear/Peach)
- 20 almonds
Lunch:
- Crock Pot Chicken Breast + Veggies (From Yesterday)
Post-Workout:
- Whey Protein Shake (20+ Grams)
- Beef Jerky (No more than 20g protein)
Dinner:
- Crock Pot Lean Beef Tenderloin
- Put crock pot on low in the morning with 4 potatoes, carrots enough for 2 meals, chicken broth, Mrs. Dash, and your tenderloin.
- Put 2 potatoes, carrots, and ½ lb of tenderloin in container for tomorrow. You can add some green beans as well if you like. Eat ½ lb tonight!
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- Protein pancakes with fruit of choice (Apple/Peach/Banana/Pear)
- Something like “Complete Extra Light & Fluffy Pancake & Waffle Mix”, add Skim Milk and 10-15g of egg protein
Snack 1:
- 20 crackers (Multi-grain Wheat Thins)
- ¼ cup of hummus
Lunch:
- Crock Pot Lean Beef Tenderloin + Veggies (From Yesterday)
Post-Workout:
- Whey Protein Shake (20+ Grams)
- 20 almonds/cashews
Dinner:
- 1 Donut Burger:
- 1 pound ground beef, 1/2 onion, Mrs. Dash or other flavoring. Separate into 4 burger patties, take a shot glass and punch a hole in the middle (This will make it heat evenly).
- Add: whole pickle, medium tomato sliced
- 100% whole grain burger buns (optional)
- (2% or less fat) Milk and 1/2 cup edamame
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- Protein pancakes with fruit of choice (Apple/Peach/Banana/Pear)
- Something like “Complete Extra Light & Fluffy Pancake & Waffle Mix”, add Skim Milk and 10-15g of egg protein
Snack 1:
- Fruit of choice (Apple/Banana/Pear/Peach)
- 20 almonds
Lunch:
- 1 Donut Burger (From yesterday)
- (2% or less fat) Milk and 1/2 cup edamame
Post-Workout:
- Whey Protein Shake (20+ Grams)
- Beef Jerky (No more than 20g protein)
Dinner:
- Lemon Pepper Chicken, 1 lb of chicken
- Cook chicken in pan with Canola Oil, Pepper, and 1 squeezed lemon
- Cook 2 cups of Wild Rice, eat 1 cup with half of chick for meal, save the rest for tomorrow
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- Fruit Smoothie (5 strawberries, 1 Banana, Crushed ice, 1 tbsp peanut butter, 20g Whey protein)
Snack 1:
- 20 crackers (Multi-grain Wheat Thins)
- 1 can Chicken with relish and 1 tbsp Mayonnaise(Canola or Olive Oil version)
Lunch:
- Lemon Pepper Chicken (From Yesterday)
Post-Workout:
- Whey Protein Shake (20+ Grams)
- 20 almonds/cashews
Dinner:
- Chicken Quesadilla with Salsa (Use 2 small chicken breasts for 2 Quesadillas)
- 2 small Corn Tortillas
- 1/2 Cup cheese for each Quesadilla
- Several Cherry Tomatoes to liking, optional green onions
- 1/2 Cup Salsa for each meal
- Eat 1 Quesadilla tonight, save the other for lunch tomorrow
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- 2 Egg Tacos (2 tacos, 2 tbsp salsa, 2 tbsp cheese, 4-6 egg whites)
- stick 2 tacos in microwave with 2 tbsp cheese(Palm of hand, split between 2), cook 4-6 egg whites on skillet, divide evenly, consume!
Snack 1:
- 2 boiled egg whites 1 boiled egg with yolk
Lunch:
- Chicken Quesadilla with Salsa (From yesterday)
Post-Workout:
- Whey Protein Shake (20+ Grams)
- Beef Jerky (No more than 20g protein)
Dinner:
- 1 lb 90%+ lean ground beef, 1 can black beans, 1 can kidney beans, 1 can pinto beans, 1 can green beans. This should make 4 servings, so before you eat, put it in 3 containers, and eat the remaining for dinner today.
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)
Breakfast:
- 1 English Muffin (Whole Grain)
- 2 Egg Whites, 2 eggs w/ yolks
- 1 Fat Free kraft single
- 1 Jimmy Dean Turkey Patty
Snack 1:
- 1 cup edamame (16g protein)
Lunch:
- Stew from yesterday (Beef/Beans)
Post-Workout:
- Whey Protein Shake (20+ Grams)
- 20 almonds/cashews
Dinner:
- Egg Spinach Walnut salad with Raspberry vinaigrette dressing.
- 2 Cups Spinach
- 1/4 cup almonds
- 1 Cup boiled Egg Whites
- 1 serving vinaigrette dressing
Pre-bedtime:
- Casein Protein Shake (20+ grams Protein)