NON-TRAINING DAY MENU

Meal 1: 8 a.m.
 10 egg whites
 2 slices whole-grain toast w/ low-sugar jam

Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: 11 a.m.
 8 oz. chicken breast
 1 small to medium potato

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
 Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: 3 p.m.
 8 oz. turkey breast
 1 cup brown rice
 2 cups mixed vegetables

Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: 6 p.m.
 8 oz. ground beef (95% lean)
 1 slice low-fat cheese
 2 slices whole-grain bread

Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: 9 p.m.
 8 oz. chicken breast
 Medium green salad w/ fat-free dressing

Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

TRAINING DAY MENU
Meal 1: 8 a.m.
 10 egg whites
 1¼ cups oatmeal (dry measure) or 11⁄2 raisin bagels
 8 oz. orange juice or 1 cup mixed fruit

Meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g fat

Meal 2: 11 a.m.
 8 oz. chicken breast
 1 small to medium potato*

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3: 1 p.m.
 Whey protein shake (2 scoops)
 6-8 rice cakes*

Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat

Meal 4 (post-workout): 3 p.m.
 8 oz. turkey breast
 2-3 cups cooked pasta or white rice*
 1 whole-grain roll**

Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat

Meal 5: 6 p.m.
 8 oz. ground beef (95% lean)
 1 slice low-fat cheese
 2 slices whole-grain bread
 1 piece fruit**

Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fa

Meal 6: 9 p.m.
 Whey protein shake (2 scoops)

Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Daily Totals: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat
* If you have a hard time staying lean, eat the smaller portion of carbs at this meal.
** Optional. If you start the plan and find you’re adding bodyfat, drop this menu item.
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