Breakfast:
Half cup of oatmeal, sprinkled with one heaping tablespoon Muscle Milk whey protein
powder (any flavor like strawberry or Cinnamon Bun) berries, nonfat milk; 550
calories
Mid-morning snack:
citrus; handful of almonds and raisins; 200 calories
Lunch:
Option A: Spinach salad with beans and feta cheese, cherry tomatoes, light dressing; piece of toast with almond butter and a little honey and half cup of nonfat milk; 600 calories
Late afternoon snack:
100 calories of fruit
Dinner:
Fish liked barbecue salmon or bean salad with feta with side of broccoli. You can have bread with hummus. Or fish tacos. Or spaghetti with pasta sauce, Parmesan, soy "meatballs." Dessert is berries. 550 calories.
Bedtime snack:
1 cup nonfat plain yogurt sweetened with dates or berries and a little honey. 200 calories.

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