7AM Meal 1: 1 protein serving and 1 carb serving (see options below)
9:45AM Meal 2: 1 protein serving and 1 carb serving
1PM Meal 3: 1 protein serving and 1 carb serving
4PM Meal 4: 1.5 scoops of Whey Protein and 3 Fish Oil capsules.
7PM Meal 5: 1 protein serving, 1 veggie/or a large salad and 3 Fish Oil capsules ( you can add to the salad 1 tea spoon of O.Oil)
List of Acceptable Protein and Carb Substitutions: |
|
Proteins (single serving) | Carbohydrates (single serving) | 1 c. Green Veg./Fiber |
5 oz.-Turkey Breast no deli meat | 1/2 c. Brown Rice | Spinach |
5 oz. Chicken Breast | 1/2 c. White Potato | Broccoli |
5 oz. Ground Chicken/Turkey(99%) | 1/2 c. Red Potato | Zucchini |
6 oz. White Fish(haddock, tilapia, halibut) | 1/2 c. White Rice | Asparagus |
1.5 scoops Protein Powder (whey) | 1/2 c. Sweet Potato/Yam | Green Beans |
6 Egg Whites | 1/2 c. (dry) Oatmeal | Brussels Sprouts |
1.c. Egg Beaters only if you must | 1 c. Cream of Wheat |
|
5 oz. Salmon | 3 T. Cream Of Rice |
|
8 oz. Non-fat cottage cheese | 1.5 slices Ezekiel Bread |
|
3.5 oz. Lean steak | 2 Low Carb Tortilla |
|
| 1/2 c. Gluten Free Pasta |
