BREAKFAST: 

2 Whole Eggs + 2 Egg Whites or 1 cup Greek Yogurt, or 1 cup  Cottage Cheese, or 1 scoop Whey Protein

1/3 Cups Healthy Carbs (oats, 1 slice gluten-free bread, ezekiel muffin)

1 TBSP  Healthy Fats (almond butter, 15 almonds)
 

SNACK Example:

1 Quest Bar or 1 serving Whey Protein or 6 oz Non-Fat Greek Yogurt

2 Rice Cakes

Small handful of Almonds 

LUNCH:

4 oz Lean Protein (chicken breast, turkey breast, tuna, or similar) 

1/2 Cups Healthy Carbs (Beans, Lentils, Quinoa, Rice,  Sweet Potato/Yams, Red Potatoes, Oats, 22 Almond Thins,  2 Rice Cakes, 3 cups Popcorn)

Fill Plate with Veggies - ADD SPINACH for iron! 

SNACK Example:

1 Quest Bar, or Power Crunch Bar, or 1 serving Whey Protein, or 6 oz Non-Fat Greek Yogurt

1 TBSP  Healthy Fats (Almonds, Cashews)
 

DINNER:

4 oz Lean Protein (Chicken breast, turkey breast, tuna, or similar) 

1/2 Cups Healthy Carbs (Beans, Lentils, Quinoa, Rice,  Sweet Potato/Yams, Red Potatoes, Oats, 22 Almond Thins,  2 Rice Cakes, 3 cups Popcorn)

Fill Plate with Veggies - ADD SPINACH for iron!