BREAKFAST:

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

1/4 Cups Healthy Carbs (oats, 1 slice gluten-free bread, ezekiel muffin, 3 oz hash browns)

1 TBSP Healthy Fats (almond butter, smart balance original spread, 15 almonds)

SNACK:

1 Quest Bar, or Power Crunch Bar, or 1 serving Whey Protein, or 6 oz Non-Fat Greek Yogurt, or 1 Cup non-fat Cottage Cheese

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)

SNACK:

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

1 TBSP  Healthy Fats (15 Almonds, 1/2 oz Cashews)

DINNER:

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

Fill Plate with Veggies - ADD SPINACH for iron!