| Monday |
Breakfast |
4 egg whites + 2 whole eggs |
32 |
19 |
26 |
~400 |
| Pre-Workout |
Chicken or lean beef with rice & vegetables |
35 |
50 |
10 |
~450 |
| Post-Workout |
Grilled chicken with quinoa & mixed greens |
40 |
45 |
8 |
~500 |
| Dinner |
Salmon with sweet potatoes & steamed vegetables |
35 |
40 |
15 |
~550 |
| Snacks |
Protein bar, almonds |
20 |
15 |
10 |
~300 |
| Tuesday |
Breakfast |
Greek yogurt with nuts & honey |
25 |
30 |
12 |
~350 |
| Pre-Workout |
Banana with peanut butter & protein shake |
30 |
45 |
10 |
~400 |
| Post-Workout |
Tuna salad with whole wheat bread |
35 |
40 |
8 |
~450 |
| Dinner |
Stir-fried tofu with brown rice |
20 |
50 |
12 |
~500 |
| Snacks |
Cottage cheese & berries |
15 |
20 |
5 |
~250 |
| Wednesday |
Breakfast |
Oats with protein powder & berries |
30 |
40 |
8 |
~400 |
| Pre-Workout |
Scrambled eggs with whole-grain toast & avocado |
28 |
35 |
15 |
~450 |
| Post-Workout |
Grilled chicken salad with quinoa |
40 |
45 |
10 |
~500 |
| Dinner |
Salmon with wild rice & steamed broccoli |
35 |
40 |
15 |
~550 |
| Snacks |
Mixed nuts & fruit |
20 |
20 |
12 |
~300 |
| Thursday |
Breakfast |
Protein smoothie with oats |
30 |
40 |
10 |
~400 |
| Pre-Workout |
Whole grain toast with almond butter |
25 |
35 |
12 |
~350 |
| Post-Workout |
Chicken wrap with veggies |
35 |
45 |
10 |
~450 |
| Dinner |
Beef stir-fry with brown rice |
40 |
50 |
15 |
~550 |
| Snacks |
Yogurt with granola |
20 |
25 |
8 |
~300 |
| Friday |
Breakfast |
Egg white omelette with veggies |
32 |
20 |
10 |
~400 |
| Pre-Workout |
Banana & peanut butter |
30 |
45 |
10 |
~400 |
| Post-Workout |
Tuna sandwich on whole grain |
35 |
40 |
8 |
~450 |
| Dinner |
Grilled shrimp with quinoa salad |
30 |
45 |
10 |
~500 |
| Snacks |
Apple with cheese slices |
15 |
20 |
8 |
~300 |
| Saturday |
Breakfast |
Whole grain pancakes with berries |
30 |
40 |
10 |
~400 |
| Pre-Workout |
Smoothie bowl with granola |
25 |
35 |
12 |
~350 |
| Post-Workout |
Turkey wrap with veggies |
35 |
45 |
10 |
~450 |
| Dinner |
Grilled fish with steamed rice |
40 |
50 |
15 |
~550 |
| Snacks |
Protein shake & nuts |
20 |
15 |
10 |
~300 |
| Sunday |
Breakfast |
Omelette with veggies and toast |
32 |
20 |
10 |
~400 |
| Pre-Workout |
Smoothie with banana and protein powder |
30 |
45 |
10 |
~400 |
| Post-Workout |
Chicken salad with quinoa |
35 |
40 |
8 |
~450 |
| Dinner |
Steak with sweet potato & greens |
40 |
50 |
15 |
~550 |
| Snacks |
Yogurt with honey & nuts |
20 |
15 |
10 |
~300 |