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Sample meal given:
MEAL 1
Meal 1: Water, 5 egg whites, 1/2 cup oatmeal 1, 2 cups of coffee or tea
MEAL 2-PROTEIN, CARB HERE IF NOT IN MEAL 3
Meal 2: Water, protein shake
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Meal 2: High protein Greek yogurt high in protein and mixed berries
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Meal 2 – Apple cinnamon portable pancake- made with 6 eggwhites, ½ of a gala apple, ½ cup oats, cooked with 1 tsp of coconut oil
OR
Meal 2: Whey protein shake with 1/2 banana and 1 tbsp. fresh berries (post-gym)
OR
# Meal 2: Protein Shake with a few almonds
MEAL 3- PROTEIN, CARB, VEGES
Meal 3: grilled chicken breast, green beans
OR
Meal 3: Chicken/Rice Cakes with Almond Butter (if no carbs in meal 2)
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Meal 3: Grilled Chicken Breast with Brown Rice and Asparagus
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Meal 3: Tuna mixed with chopped green peppers, and cucumbers wrapped in sheets of seaweed
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Meal 3: 4 oz grilled chicken, ¼ cup brown rice, and 1 cup of broccoli or asparagus
OR
Meal 3: 4 ounces lean chicken with 1 cup salad, 1/3 cup sweet potatoes, 5 almonds
MEAL 4-VEGES, PROTEIN SMALL CARB I NEEDED
Meal 4: Water, protein shake with an apple and peanut butter or a homemade protein bar
OR
Meal 4: Fish/Asparagus/Almonds
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Meal 4: RICE Cake with Almond/PEANUT Butter
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Meal 4: White fish and sweet potato
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Meal 4: 4 oz of tilapia, 1 cup of broccoli or asparagus
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Meal 4: 2 Unsalted Rice Cakes, 1 Cup Egg Whites
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Meal 4 – Homemade Turkey Meatball, Spinach salad (homemade salad dressing) and 1 oz almonds
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Meal 4: 5 ounces tilapia with 2/3 cup brussels sprouts, 1 cup salad, 5 almonds
OR
Meal 4: Protein Shake OR PROTEIN BAR
MEAL 5-WHITE MEAT/HIGH PROTEIN, VEGES
Meal 5: Bison steak, 1/2 sweet potato, green beans
OR
Meal 5: Chicken/Salad/Almonds
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Meal 5: Grilled or Baked Fish with Greens
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Meal 5: Approx. 4 Oz Chicken/Turkey/Fish, 1 Cup vegetables, 1 Kaizen Omega 3/6/9 Fat Capsule
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# Meal #5 Grilled chicken, broccoli, sweet potato
MEAL 6-LOW CARB, HIGH PROTEIN FILLER
Meal 6: 6 egg whites and some fat free cottage cheese (6th meal is only when needed)
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Meal 6: Power Green Salad – Kale, Red Lettuce, White Cabbage, Cucumbers, Dill and Boiled Egg Whites. I may add Green Vibrance to it and drizzle of grape seed oil with lemon juice.
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Meal 6: (Before bed if I’m still hungry another shake)
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Meal 6: Blueberry smoothie ¼ cup frozen blueberries, 1 ½ scoop of BMR Sports Nutrition PROTELUX 360° chocolate , L-Glutamine and BCAA’s, ½ cup of egg whites, a touch of vanilla extract and cinnamon for added taste
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Meal 6: 1 Cup Non Fat Cottage Cheese, 1/4 cup nuts or 1 Tbsp. Natural Almond Butter, 1 Scoop Kaizen Vanilla 100% Whey Isolate Protein Powder
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Meal 7- Chocolate peanut butter protein shake (made with hot water so its more like a hot coco) 1 tbsp peanut butter
Diet Calendar Entry for 29 May 2011:
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1245 kcal
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Fat: 17.35g | Prot: 126.59g | Carb: 135.90g.
Breakfast: egg white, egg, egg, millet, tea. Lunch: salad, protein whey, chicken breast. Dinner: sweet potatoe, chicken breast, apple, protein whey, green beans. more...
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