Breakfast

½ cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter

Mid morning meal

½ cup strawberries
½ cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
½ cup orange juice

Lunch
Peach Chicken and Rice

2 oz skinless chicken breast
½ can sliced peaches
½ tsp of cornstarch
½ tsp peeled and grated ginger
1/4 tsp salt
1/4 cup water chestnuts
½ cup rice (uncooked)
½ cup snow peas
½ tsp extra virgin olive oil

Mid afternoon meal

3/4 cup 1% cottage cheese
½ can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter

Post workout meal
Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey

Dinner
Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup rice (cooked)