Option 1
4 whole-grain frozen waffles topped with 1 tbsp pure maple syrup
½ cup cottage cheese with 1 cup strawberries or blueberries
1 cup green tea

450 calories. 25g protein, 75g carbs, 6g fat

Option 2
Breakfast sandwich (2 slices cooked Canadian bacon, 2 eggs cooked over-easy, served on one large, toasted English muffin)
1 orange

500 calories, 35g protein, 65g carbs, 12g fat

Morning Snack
1 cup nonfat plain yogurt mixed with 1 cup cottage cheese and 1 tbsp flaxseed
1 cup black seedless grapes
1 banana

475 calories, 43g protein, 45g carbs, 14g fat


Option 1
4 oz grilled chicken
1 sweet potato
1 cup steamed broccoli
1 cup skim milk

500 calories, 40g protein, 57g carbs, 4g fat

Option 2
Triple-decker sandwich (3 slices bread, 2 tbsp peanut butter, 1 banana—spread PB on bread, top with banana, layer into sandwich)
1 cup skim milk

445 calories, 25 g protein, 71g carbs, 16g fat

Afternoon Snack
Favorite protein shake made with 1 cup frozen fruit, skim milk, and 1 tbsp flaxseed oil—blend to desired consistency

400 calories, 40g protein, 40g carbs, 14g fat


Option 1
Large tossed spinach salad with a variety of vegetables and 2 cups red grapes, 2 cans of tuna fish (water packed)—top with 1tbsp sesame oil, soy sauce to taste, and grated ginger

400 calories, 45g protein, 50g carbs, 14g fat

Option 2
Omelet (made with 3 eggs, mixed veggies, 3 oz chopped turkey bacon and 2 tbsp low-fat cheese)
2 large oranges
1 cup green tea

520 calories, 35g protein, 50g carbs, 20g fat

Midnight Snack
Oatmeal pudding (in a blender, mix ½ cup oats, ½ cup cottage cheese, a handful of walnuts, and 1 scoop protein powder—add water until mixture is thick like pudding)

400 calories, 40g protein, 40g carbs, 6g fat