Breakfast: 1 banana, 1 apple, 2 boiled egg whites, cup of green tea
Snack: Protein Shake (15 grams protein, no more than 300 cal, 25 sugars, 6 grams of fat and/or 2 grams saturated fat)
Lunch: Grilled Chicken Sandwich with lettuce, tomato and spicy mustard (no mayo) small baked potato, small green salad w/lemon wedge
Snack: 1 tbs almond butter on wheat English muffin
Dinner: 3-4 oz protein or veggie stir-fry over 1/2 cup brown rice, 8 oz of apple juice
Snack: Protein Shake (15 grams protein, no more than 300 cal, 25 sugars, 6 grams of fat and/or 2 grams saturated fat)
Lunch: Grilled Chicken Sandwich with lettuce, tomato and spicy mustard (no mayo) small baked potato, small green salad w/lemon wedge
Snack: 1 tbs almond butter on wheat English muffin
Dinner: 3-4 oz protein or veggie stir-fry over 1/2 cup brown rice, 8 oz of apple juice
