Breakfast:

• 2 eggs scrambled
• 1 scoop of protein powder + chocolate milk
• 2 cup oatmeal + flax seed

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

• 2 chicken breast with honey
• carrotts

Snack (pre workout):

• whole wheat pasta noodles
• apple

Dinner:

• 1 scoop of protein powder + chocolate milk
• beef pot roast
• potatoes

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein

Breakfast:

• 3 eggs scrambled sandwhich on wheat bagel thins
• 1 scoop of protein powder + chocolate milk
• 1 cup oatmeal + flax seed

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

• chicken quesadilla

Snack (pre-workout):

• whole wheat pasta noodles
• apple

Dinner:

• 1 scoop of protein powder + chocolate milk
• beef pot roast
• potatoes

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein

Breakfast:

• 2 eggs scrambled
• 1 scoop of protein powder + chocolate milk
• 2 cup oatmeal + flax seed

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

• 2 chicken breast with honey
• carrotts

Snack (pre-workout):

• whole wheat pasta noodles
• apple

Dinner:

• 1 scoop of protein powder + chocolate milk
• beef pot roast
• potatoes

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein

Breakfast:

• 3 eggs scrambled sandwhich on wheat bagel thins
• 1 scoop of protein powder + chocolate milk
• 1 cup oatmeal + flax seed

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

• chicken quesadilla

Snack (pre-workout):

• whole wheat pasta noodles
• apple

Dinner:

CHEAT MEAL!

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein

Breakfast:

• 3 eggs scrambled sandwhich on wheat bagel thins
• 1 scoop of protein powder + chocolate milk
• turkey sausage links

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

• 2 chicken breast with honey
• carrotts

Pre-Workout (30-45 minutes beforehand):

• whole wheat pasta noodles
• apple

Dinner:

Go eat out, but keep it lean and low-fat!

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein

Breakfast:

• 3 eggs scrambled sandwhich on wheat bagel thins
• 1 scoop of protein powder + chocolate milk
• 1 cup oatmeal + flax seed

Snack:

• half cup almonds
• 2 cups fat-free yogurt

Lunch:

Go eat out, but keep it lean and low-fat!

Snack (pre-workout):

• whole wheat pasta noodles
• apple

Dinner:

• 1 scoop of protein powder + chocolate milk
• beef pot roast
• potatoes

Snack:

• 2 cups fat-free yogurt
• 1 scoop casein protein