Breakfast:
1 cup egg whites.
1 serving (84g) frozen red bell peppers and onions (I get the great value bag).
1 serving of 100 calorie or less shredded cheese. For example, shredded Monterey jack cheese is 100
calories.
Make this into an omelet. Be sure to only use Pam type spray, not heavy oils, or butter.
1 bagel around 290 calories.
Spread 1 serving of your preferred peanut butter onto the bagel. About 33g, 190 calories.
Lunch:
8oz boneless, skinless chicken thigh weighed raw.
90g jasmine rice weighed uncooked or 15oz potatoes of any kind weighed uncooked.
1 medium/large orange. (Can be replaced with 150g of other fruit such as some pineapple, pear,
strawberries, blueberries, etc. Avoid bananas or apples).
To spice this meal up, marinate your chicken in your favorite 0-30 calorie marinade. You can find tons of
condiments to help this meal pique your interest. I like to use 10 calorie honey mustard.
Dinner:
8oz 90% lean ground beef weighed raw.
90g jasmine rice weighed uncooked or 15oz potatoes of any kind weighed uncooked.
1 serving (84g) frozen red bell peppers and onions.
2 tbsp hidden valley low fat ranch dressing. 80 calories. Can be replaced with another 80 calories of
condiments.
Snacks:
1 protein shake. You can use powder or premade protein shakes. Be sure to keep it around 150 calories
and 25-30g protein.
1 chocolate chip muffin. 360 calories. Walmart has these in the bakery area.
2755 calories, 201g protein, 286g carbs, 90g fat