Meal #1: Pre-Breakfast -1 scoop whey protein -1 cup mixed berries Meal #2: Breakfast -3 eggs + 3 egg whites -3 slices turkey bacon -1 cup oatmeal Meal # 3: Snack -2 oz. beef jerkey -2 low-fat string cheese Meal #4: Lunch -5 oz. canned tuna -1 Tbsp. low-fat mayo -2 cups salad greens -2 Tbsp. oil/vinegar dressing Meal #5: Pre-Workout -1 scoop whey protein Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein -1 small white potato Meal #7: Dinner -8 oz. sirloin -1 cup zucchini Meal #8: Bedtime Snack -1 scoop casein protein Nutrition Totals: 2,230 calories, 290 g protein, 92 g carb, 78 g fat, 16 g fiber
Day #2 (Higher Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1 cup cantaloupe, cubed Meal #2: Breakfast -3 eggs + 5 egg whites -1/2 medium whole wheat bagel -1 Tbsp. fat-free cream cheese Meal # 3: Snack -1 scoop whey protein -8 oz. low-fat Greek yogurt Meal #4: Lunch -8 oz. chicken breast -1 small sweet potato -1 cup bell pepper sticks -1/4 cup hummus Meal #5: Pre-Workout -1 scoop whey protein -1 cup mixed berries Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein -1 cup sorbet Meal #7: Dinner -8 oz. pork tendeloin – 20 asparagus spears Meal #8: Bedtime Snack -8 oz. low-fat cottage cheese (1%) – ¼ cup walnuts Nutrition Totals: 2,612 calories, 330 g protein, 179 g carb, 64 g fat, 26 g fiber
Day #3 (Low Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1 cup strawberries Meal #2: Breakfast Omelet: -3 eggs + 5 eggwhites – 1 slice low-fat American cheese -1/4 cup onions -1/2 avocado, sliced Meal # 3: Snack -4 oz. shrimp -1 Tbsp. cocktail sauce Meal #4: Lunch -6 oz. canned salmon -1 cup broccoli -1 cup cauliflower Meal #5: Pre-Workout -1 scoop whey protein Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein – 12 oz. sport drink Meal #7: Dinner -8 oz. 95% lean ground beef -1/2 medium tomato -1/4 cup low-fat shredded cheese -1 Tbsp. fat-free sour cream -2 cups lettuce -2 Tbsp. salsa Meal #8: Bedtime Snack -1 scoop casein protein -1 Tbsp. flaxseed oil Nutrition Totals: 2,186 calories, 275 g protein, 87 g carb, 82 g fat, 15 g fiber
Day #4 (Higher Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1 cup watermelon Meal #2: Breakfast -3 eggs + 3 egg whites -2 oz. deli ham -1 whole wheat English muffin Meal # 3: Snack -2 scoops whey protein -1 oz. almonds Meal #4: Lunch -8 oz. tilapia -1/2 cup black beans -2 cups salad greens -1 cup bell peppers -2 Tbsp. oil/vinegar dressing Meal #5: Pre-Workout -1 scoop whey protein -1 cup oatmeal Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein – 1 medium plain bagel – 1 Tbsp. fat-free cream cheese Meal #7: Dinner -8 oz. chicken breast -1 cup zucchini Meal #8: Bedtime Snack -8 oz. low-fat cottage cheese (1%) Nutrition Totals: 2,566 calories, 331 g protein, 180 g carb, 58 g fat, 25 g fiber
Day #5 (Low Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1 medium grapefruit Meal # 2: Breakfast -3 eggs + 3 egg whites -3 slices turkey bacon -1 cup oatmeal Meal #3: Snack -1 scoop whey protein -2 large celery stalks -2 Tbsp. peanut butter Meal #4: Lunch -8 oz. chicken breast -1 whole wheat low carb tortilla -1 cup salad greens -2 Tbsp. oil/vinegar dressing Meal #5: Pre-Workout -1 scoop whey protein Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein -12 oz. sport drink Meal #7: Dinner -9 oz. trout -1 cup cauliflower Meal #8: Bedtime Snack -1 scoop casein protein -1 Tbsp. flaxseed oil Nutrition Totals: 2,276 calories, 280 g protein, 91 g carb, 88 g fat, 19 g fiber
Day #6 (Higher Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1medium orange Meal #2: Breakfast -3 eggs + 3 egg whites -1 cup Kashi Golean cereal -4 oz. low-fat milk (1%) Meal # 3: Snack -2 low-fat string cheese -5 whole wheat crackers Meal #4: Lunch – 8 oz. turkey breast -3/4 cup brown rice -1 cup green beans Meal #5: Pre-Workout -1 scoop whey protein -1 slice whole wheat bread Meal #6: Post-Workout -1 scoop whey protein -1 scoop casein protein -20 gummie bears Meal #7: Dinner -9 oz. salmon -2 cups salad greens -2 Tbsp. oil/vinegar dressing Meal #8: Bedtime Snack -8 oz. low-fat cottage cheese (1%) Nutrition Totals: 2,619 calories, 307 g protein, 179 g carb, 75 g fat, 20 g fiber
Day #7 (Low Carb)
Meal #1: Pre-Breakfast -1 scoop whey protein -1 cup mixed berries Meal #2: Breakfast -3 eggs +5 egg whites -1 whole wheat low carb tortilla -1 slice low-fat American cheese -1/4 cup tomato -1/4 cup onion Meal # 3: Snack -8 oz. low-fat Greek yogurt -1 oz. nuts -1 scoop whey protein Meal #4: Lunch Roast beef rollups -6 oz. roast beef -2 slices low-fat American cheese -1 cup spinach leafs Meal #5: Snack -4 oz. deli turkey -1 slice whole wheat bread -1/2 avocado Meal #6: Dinner -9 oz. tilapia (or other white fish) -1 cup Brussel sprouts Meal #7: Bedtime Snack -1 scoop casein protein -1 Tbsp. flaxseed oil Nutrition Totals: 2,245 calories, 291 g protein, 88 g carb, 81 g fat, 23 g fiber Note: Mix all protein powders according to label.
