MondayTuesdayWednesdayThursdayFridaySaturdaySunday
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- Sandwich (1/3 lbs turkey meat, 1 whole grain pita, 1 slice of swiss cheese, 1/4 cucumber, 1/4 tomato, mustard or a little ketchup to taste)
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- 1/4 cup brown rice (1/2 of the instant rice cups is a good measure), 1/3 lbs turkey or chicken deli meat (or 1 chicken breast if you have it), mustard or ketchup as desired but moderately
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- Sandwich (1/3 lbs turkey meat, 1 whole grain pita, 1 slice of swiss cheese, 1/4 cucumber, 1/4 tomato, mustard or a little ketchup to taste)
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- Sandwich (1/3 lbs turkey meat, 1 whole grain pita, 1 slice of swiss cheese, 1/4 cucumber, 1/4 tomato, mustard or a little ketchup to taste)
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack :
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch :
- Sandwich (1/3 lbs turkey meat, 1 whole grain pita, 1 slice of swiss cheese, 1/4 cucumber, 1/4 tomato, mustard or a little ketchup to taste)
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- 1/4 cup brown rice (1/2 of the instant rice cups is a good measure), 1/3 lbs turkey or chicken deli meat (or 1 chicken breast if you have it), mustard or ketchup as desired but moderately
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- Sandwich (1/3 lbs turkey meat, 1 whole grain pita, 1 slice of swiss cheese, 1/4 cucumber, 1/4 tomato, mustard or a little ketchup to taste)
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner :
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter
Breakfast:
- 1 scoop whey protein and multi vitamin
- 1/4-1/2 cup oatmeal
- 1/4-1/2 cup berries (blueberries, blackberries or raspberries/ or 1/2 peach
- 6 eggs (2 whole, 4 whites only)
Snack:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Lunch:
- 1/4 cup brown rice (1/2 of the instant rice cups is a good measure), 1/3 lbs turkey or chicken deli meat (or 1 chicken breast if you have it), mustard or ketchup as desired but moderately
Snack Preworkout:
- 1 whole apple
- 1 can of tuna with 1 tbsp mustard (whole grain mustard is best imo)
Immediate Post Workout:
- 40-50 g whey isolate protein, 10-20 g carbs, LOW FAT, 2-5 g max
Dinner:
- A whole grain/veggies limited to about 30-40 grams of carbs, 40 grams of protein (chicken breast, lean cut of meat, salmon steak etc) and lots of water
Snack (before bed):
- 1 cup greek yogurt
- 1 tsp peanut butter