Week 3
Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
Late-morning snack
1 scoop whey protein
Lunch
10 oz. fresh spinach
1/4 cup oatmeal
1 large hard-boiled egg
6 oz. shrimp
2 Tbsp. olive oil/vinegar dressing
Midday snack
1 cup low-fat cottage cheese
2 Tbsp. salsa
Preworkout snack
1 scoop whey protein
Postworkout snack
2 scoops whey protein
12 oz. Gatorade
Dinner
9 oz. farmed Atlantic salmon
2 cups mixed green salad
1 Tbsp. olive oil/vinegar dressing
Nighttime snack
1 scoop casein protein
Totals: 2,244 calories, 271 g protein, 94 g carbs, 81 g fat
Meal Plan
Introduction
Day 1
Day 2
Day 3
Day 4
