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Meal 1:

4 egg whites scrambled

Protein shake(300 cals +)

1 cup oatmeal

banana or fruit of choice

Snack:

8-10 oz chicken, fish, pork

Cottage cheese or egg whites

Peanut butter with apple slices

Meal 2:

12oz pork or steak

wild or brown rice (1 cup)

sweet potatoe

tall glass of water

snack 2:

Protein shake

4 egg whites

Fruit of choice

Meal 3:

12oz Chicken, Pork, Fish, Steak

Sweet potatoes/Rice

Small salad with light dressing

Glass of water

Snack 3:

Protein shake

4 egg whites

Oatmeal

Snack 4: (before bed)

Cottage cheese w/ fruit

Oatmeal