spaced about 2-3 hours apart.

1/2 cup quaker oats + hot water + a few drops of honey
5 egg whites
1/2 grapefruit

repeat next meal twice:
1 chicken breast
handful of broccoli w/ stems
half an avocado

can of tuna in water
1/2 grapefruit

=====workout==========

16 oz skim milk
a sandwich consisting of:
2 pieces of 100% all natural whole wheat bread
almond butter
sliced banana

1/4 cup fat free cottage cheese
handful of almonds