DAY ONE

Meal 1

1/2 cup oatmeal (dry amount) made with water

1/2 cup strawberries

6 egg whites cooked with 1 yolk

Meal 2

1 cup green vegetables

8 oz. chicken breast

Meal 3

Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat
bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

Protein shake made w/ 40 g whey protein

Meal 5

Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2
medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

DAY TWO
Meal 1

1 medium bagel with 2 tbsp. reduced-fat peanut butter

6 egg whites cooked with 1 yolk

Meal 2

1 cup brown long-grain rice (cooked amount)

1 cup green veggies

6 oz. chicken breast

Meal 3

1 cup green veggies

6 oz. lean steak

Meal 4

Protein shake made w/ 30- 40 g whey protein

Meal 5

8 oz. red snapper or halibut

1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

DAY THREE
Meal 1

1/2 cup oatmeal made with water

6 egg whites cooked with 1 yolk

1 piece fruit

Meal 2

1 cup green veggies

8 oz. chicken breast

Meal 3

1 cup green veggies

6 oz. lean steak

Large baked potato with skin (3- 4" in diameter)

Meal 4

Low-carb, low-sugar protein bar

Meal 5

Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2
mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

DAY FOUR
Meal 1

1 cup whole-grain cereal

1 cup 1% milk

1 piece fruit

1 Tbsp. peanut butter

Meal 2

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

6 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

6 oz. lean steak

Meal 4

Protein shake made w/ 30-40 g whey protein

Meal 5

16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo

6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

DAY FIVE
Meal 1

1/2 cup oatmeal made with water

7 egg whites cooked with 1 yolk

1/2 cup strawberries

Meal 2

1 cup green veggies

8 oz. chicken breast

Meal 3

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

8 oz. sliced turkey

Meal 4

Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

7 oz. lean steak

6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

MEAL 1

10 oz filet mignon

4 egg whites

5 oz oatmeal or cream of wheat, measured dry

MEAL 2

8 oz chicken

2 cups white rice 1 cup broccoli

MEAL 3

8 oz halibut

2 cups white rice

1 cup asparagus

MEAL 4

8 oz chicken

12 oz baked potato

1 cup broccoli

MEAL 5

8 oz halibut

1 12 cups white rice

1 cup asparagus

MEAL 6

8 oz filet mignon

9 oz baked potato with salad

MEAL 7

30 g casein protein

10 egg whites, scrambled with onions, peppers, and mushrooms