Meal 1

1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder

Calories

Carbs

Protein

Fat

  

399

49 g

33 g

12 g

  

 

Meal 2

1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed

Calories

Carbs

Protein

Fat

  

420

34 g

32 g

8 g

  

 

Meal 3

1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds
Grainy mustard to taste

Calories

Carbs

Protein

Fat

  

350

45 g

34 g

10 g

  

 

Meal 4 – Tuna Burger

1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange

Calories

Carbs

Protein

Fat

  

395

45 g

40 g

7 g

  

 

Meal 5

3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning

Calories

Carbs

Protein

Fat

  

347

38 g

31 g

9 g

  

 

Meal 6

9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear

Calories

Carbs

Protein

Fat

  

374

30 g

45 g

9 g

  

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