| BREAKFAST | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| 8 EGG WHITES | 29 | 0 | 0 | 137 |
| 1 WHOLE EGG | 6 | 0 | 5 | 72 |
| 1/2 CUP UNCOOKED OATS | 6 | 27 | 3 | 156 |
TOTAL 41 27 8 365
SAMPLE MEAL PLAN – 2500 CALORIES
| MID-MORNING | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| 1 TBSP NATURAL PEANUT/ALMOND BUTTER | 4 | 4 | 8 | 105 |
| 2 SLICES WHEAT BREAD | 7 | 28 | 2 | 149 |
| 8-10 STRAWBERRIES | 0 | 10 | 0 | 40 |
TOTAL 11 42 10 294
| LUNCH | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| 5 OZ CHICKEN | 44 | 0 | 5 | 234 |
| 7 OZ SWEET POTATO (SKINNED) | 4 | 41 | 0 | 179 |
| 1 CUP BROCCOLI | 3 | 6 | 0 | 35 |
| 2 TSP OLIVE OIL | 0 | 0 | 9 | 79 |
TOTAL 51 47 14 527
| MID DAY | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| 5 OZ CHICKEN | 44 | 0 | 5 | 234 |
| 1 CUP COOKED BROWN RICE | 5 | 46 | 2 | 218 |
| 3 CUPS SPINACH/MIXED GREENS | 3 | 3 | 0 | 21 |
| 5-6 SLICES AVOCADO | 1 | 4 | 6 | 70 |
TOTAL 53 53 13 543
| DINNER | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| 6 OZ TILAPIA OR WHITE FISH | 44 | 0 | 5 | 218 |
| 1/3 CUP COOKED BROWN RICE | 2 | 15 | 1 | 73 |
| 1 CUP MIXED VEGETABLES STEAMED | 3 | 12 | 0 | 118 |
TOTAL 49 27 6 409
SAMPLE MEAL PLAN – 2500 CALORIES
| POST-WORKOUT | PROTEIN | CARBOHYDRATES | FAT | CALORIES |
| PROTEIN SHAKE | 50 | 8 | 4 | 260 |
| 1 SMALL APPLE | 0 | 20 | 0 | 77 |
| TOTAL | 50 | 28 | 4 | 337 |
| DAILY TOTAL | 256 | 224 | 55 | 2475 |
SAMPLE MEAL PLAN – FOODS NOTES
| AMOUNT | FOODS |
| 5 AND 1/2 DOZEN | EGGS |
| 4.5 LBS | CHICKEN OR LEAN TURKEY |
| 2.75 LBS | TILAPIA OR WHITE FISH |
| 2 LOAVES | WHOLE WHEAT OR MULTIGRAIN BREAD (LOW FAT) |
| 2/3 LBS | DRY OATS |
| 2 LBS | RAW BROWN RICE |
| 3 LBS | SWEET POTATOES |
| 2 CARTONS | BERRIES (YOU CAN BUY FROZEN) |
| 2 – 3 | SMALL AVOCADOS |
| 7 | APPLES |
| 1.5 LBS | BROCCOLI |
| 3 LBS | MIXED VEGETABLES |
| 1.5 LBS | SPINACH |
| 4 | TOMATOES |
| 57 OZ (3.5 LBS) | LOW FAT COTTAGE CHEESE |
| ALWAYS HAVE ON HAND | NATURAL PEANUT/ALMOND BUTTER EXTRA VIRGIN OLIVE OIL |
