Protein
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*Eggs
*Egg whites
Chicken/Turkey sausage
Cottage cheese
Turkey breast and/or ground turkey
Lean beef and/or lean ground beef
*Chicken breast
*Tuna
*Ham (deli)
Greek yogurt
Turkey bacon
Kolbassa
*Low-fat milk (1%-2%)
Beef jerky
Carbs
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*Oatmeal
Onions
Bell peppers
Potatoes
*Brown Rice
Leafy green veg – spinach, lettuce, bokchoy
*Whole-grain bread/sunflower bread
Apples
Oranges
Broccoli
*Bananas
Cucumber
Carrots
*Barley
*Rice cakes
Grapes
Watermelon
Cantaloupe
Corn
Frozen fruits for smoothies
Blueberries
Raspberries
Strawberries
*Oats
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Sweet potatoes
Quinoa
Pasta
Cauliflower
Kiwi
Hashbrowns
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*Almonds
Walnuts
*Eggs
*Sunflower seeds
*Sunflower seed butter
Avocados
Feta/goat cheese
Fat
Other/Supplements
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*Protein isolate
Creatine
Pre-workout
BCAAs
Multivitamin
Fish oil
Vanilla extract & cinnamon (for French toast)
Meal Ideas
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French toast (or French toast sunflower butter sandwiches)
Smoothies/shakes (oats, yogurt, protein, frozen fruit, sunflower butter)
Bowl of yogurt/cottage cheese with nuts/seeds
Scrambled eggs w veggies & ham mixed in
Salads
Meat, rice/barley and veggies