New Meal Plan From Personal Trainer

Meal 1

3 Egg Whites

2 Whole Eggs

1/2 Cup Oatmeal (Season w/ Cinnamon and Stevia if needed)

Meal 2

1 Scoop Protein (ON Gold Standard is a good whey protein)

1 Apple

11 Almonds

Meal 3

6oz Turkey Breast

2 Slices Bread (Dave's Killer Bread is a good choice)

1 Slice Cheese

Veggies of your choice, light mayo

Meal 4

1 Carb Master Yogurt (Fredmeyer)

1/2 Cup Cottage Cheese

11 Almonds

Meal 5

6oz Chicken

1/2 Cup Brown Rice or Quinoa

1/2 Cup Veggies

1Tbsp Grape-seed Oil

Meal 6

1/2 Cup Cottage Cheese

Post Workout

1 Scoop Protein

Total Fat - 68

Total Carbs - 133

Protein - 204

Calories - 2000

Eating habits

Food Intake in the last 3 days

9/2/13

• 12:00 am - turkey sandwich (wheat bread, mayonnaise, mustard, cheese, baked potato chips)
• 8 pm - salad with Italian dressing

9/3/13

• 8:00 am - cup of black coffee
• 9:45 am - instant quaker oatmeal packet
• 2:00 pm - salad w/ ham, bacon, cheese, balsamic vinegar
• 3:00 pm - avocado
• 5:00 pm - nectarine
• 9:00 pm - 15 chicken nuggets (frozen)

9/4/13

• 12:30 pm - Salad w/ ham, cheese, bacon, light balsamiq
• 1:30 pm - nectarine
• 9:00 pm - oatmeal

9/5/13

• 9:30 am - black coffee
• 12:30 pm - caesar salad
• 9:00 pm - turkey sandwich, 11 almonds, 1 scoop protein

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Starting Training Diet