Breakfast/Pre-Workout:
4:00 AM
Protein Shake with:
- 1 scoop ON 100% Whey
- 1 cup skim milk
- 1 teaspoon flaxseed
- 1 banana
Post-Workout:
6:45-7:00 AM
- 4 egg whites & 1 egg
- Cup of spinach
- 1/2 cup of oatmeal with 1 teaspoon of flaxseed and 1/4 cup of blueberries
Mid-Morning Snack:
9:00-9:15 AM
- 1 cup Greek yogurt
- 1 large apple
Lunch:
Noon
- 6 oz. baked salmon with field greens
- 1/3 cup of homemade trail mix (soy nuts, almonds, raisins, unsweetened cherries)
- 2 carrots
- 1 pear
Mid-Afternoon Snack:
2:30 PM
- Protein Bar (Syntha-6)
- 1 large apple
Dinner:
5:00 PM- 6 oz. grilled chicken breast
- 1 medium sweet potato
- 1 cup of salad with raspberry vinagrette
Before Bed:
7:30 PMProtein Shake, consisting of:- 1 scoop ON 100% Casein
- 2.2/3 cups of ice
- 1 cup skim milk
- 1 teaspoon flaxseed
- 1 banana
- 1 teaspoon fresh peanut butter