Monday:

Meal 1: 1 Whole Egg, 1 Cup Egg Whites, 1 Cup Oatmeal

Meal 2: Salad / Tuna / Vinegar

Meal 3: 9 oz Chicken or Boiled Turkey / Cup Cooked Brown Rice

Meal 4: 9 Oz Chicken or Boiled Turkey / Cup Cooked Brown Rice

Meal 5 (Post Workout): 1/2 Cup Dry Oatmeal / 2 Scoops Protein

Meal 6: Pound of Chicken/Turkey/Steak Cup Cooked Brown Rice

Meal 7: Salad / 1 Tablespoon Olive Oil / 4 Oz Chicken or 2 Packs Tuna



Tuesday:

Meal 1: 1 Whole Egg / 1 Cup Egg Whites / 1 Cup Oatmeal

Meal 2: Salad / Tuna / 4 oz Chicken / Vinegar

Meal 3: 1 Cup Cooked Brown Rice / 9 Oz Chicken or Boiled Turkey

Meal 4: 1 Cup Cooked Brown Rice / 9 Oz Chicken or Boiled Turkey

Meal 5 (Post W/O): 1 Cup Oatmeal / 2 Scoop Protein

Meal 6: 1 Cup Cooked Brown Rice / 1 Lbs Turkey / Chicken

Meal 7: Salad / 2 Tablespoon Olive Oil / 2 Packs of Tuna or 4 oz Chicken


Wednesday:

Meal 1: 2 Whole Eggs / 1 Cup Egg Whites / 1/2 cup Oatmeal

Meal 2: Salad / 2 Packs Tuna or 4 oz Chicken / Vinegar

Meal 3: Salad / 2 Packs tuna or 4 oz Chicken / Vinegar

Meal 4: 1 Cup Cooked Brown Rice / Boiled Turkey or 9 Oz Chicken

Meal 5 (Post W/O): 1 Cup Oatmeal / 2 Scoops Protein

Meal 6: 1 Cup Cooked Brown Rice / 1 Lbs Turkey/chicken/steak

Meal 7: Salad / Tuna or Chicken / 2 Tablespoons Olive Oil


Thursday:

Meal 1: 1 Cup Oatmeal / 1 Whole Egg / 1 Cup Egg whites

Meal 2: Salad / Tuna or Chicken / Vinegar

Meal 3: 1 Cup Cooked Brown Rice / Chicken or Boiled Turkey

Meal 4: 1 Cup Cooked Brown Rice / Chicken or Boiled Turkey

Meal 5 (Post W/O): 1 Cup Oatmeal / 2 Scoops Protein Powder

Meal 6: 1 Cup Cooked Brown Rice / 1 Lbs Turkey/Chicken/Steak

Meal 7: Salad / Tuna or Chicken / 1 Tablespoon Olive Oil

Friday:

Meal 1: 1 Cup Oatmeal / 1 Whole Egg / 1 Cup Egg Whites

Meal 2: Salad / Tuna / Vinegar

Meal 3: Salad / Tuna / Vinegar

Meal 4: 1 Cup Cooked Brown Rice / Chicken or Boiled Turkey

Meal 5 (Post W/O): 1 Cup Oatmeal / 2 Scoops Protein

Meal 6: 1 Cup Cooked Brown Rice / 1 Lbs Chicken/Steak/Boiled Turkey

Meal 7: Salad / Tuna / 2 Tablespoons Olive Oil


Saturday:

Meal 1: 3 Whole Eggs / 1 Cup Egg Whites

Meal 2: Salad / 1 Tablespoon Olive Oil / Tuna or chicken

Meal 3: Salad / Tuna or chicken

Meal 4: 1 Cup Cooked Brown Rice / 9 Oz Chicken or Boiled Turkey

Meal 5 (Post W/O): 2 Scoops Protein

Meal 6: 1 Cup Cooked Brown Rice / 1 Lbs Turkey / Chicken or Steak

Meal 7: Salad / Tuna / 2 Tablespoon Olive Oil


Sunday:

Meal 1: 4 Whole Eggs / 1 Cup Egg whites

Meal 2: Salad / 1 Tablespoon Olive Oil / Tuna or Chicken

Meal 3: Salad / 1 Tablespoon Olive Oil / Tuna or Chicken

Meal 4: Salad / Tuna or Chicken /

Meal 5 (Post W/O): 2 Scoops Protein

Meal 6: 1 Cup Cooked Brown Rice / 1 Pound Chicken/Turkey/Steak

Meal 7: Salad / Tuna or Chicken / 2 Tablespoon Olive Oil