— abdiel
| | bowl of oatmeal with berries
2| green smoothie
3| homemade protein or breakfast bar
4) low fat yogurt with banana or pear
5| 3-eggs with spinach and mushrooms
6 | 1/2 serving protein pancakes
| | chicken, green beans and sweet potato
2 turkey ham whole grain sandwich
| sweet potato with cottage cheese
4| baked salmon with rice and veggies
5 | tuna and lettuce salad with light mayo
6 | chicken breast light Caesar salad
| | chicken breast with g.beans or broccoli
2| meatballs or burger with cucumbers
3 | tuna and lettuce salad with light mayo
4| lean pork with cauliflower and broccoli
5| baked ground pork with eggplant
6 | baked salmon with broccoli
six meals a day -
SUED)
muscle
definition
mealplan
@ darebee.com
Eo 3 Eo
| | turkey or pork ham with raw veggies
2| cheese stick with handful of grapes
3) sliced apple with Iths nut butter
4 cup cantaloupe with almonds
5 | sliced tomato with light mozzarella
6 | pear with walnuts or almonds
| | low fat Greek Yogurt with honey
2| handful of almonds, apple or orange
3| 1/2 homemade protein or breakfast bar
4 | low fat sugar free chocolate milk or shake
5 | sardine bruschetta toast with tomato
6 | cottage cheese with pineapple chunks
| | low fat Greek yogurt with cinnamon
2| hardboiled egg with 1/2tsp light mayo
| turkey or pork ham with cucumbers
4| low fat sugar free chocolate milk or shake
5| 1/2 chicken breast strips with garlic yogurt
6 | cubed ham with cottage cheese
meat | poultry | fish | dairy amounts: up to 6oz (170g ] per meal
Nuts: a handful a day maximum - can be split between meals
bread: always wholegrain, maximum | slice a day or none
meals 2, 4, and 6 are optional / post & pre workout meals