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