This is what my wife did in 2005 in order to step on stage...

1650 calories
825 calories protein/fat
825 calories carbs

1.5 oz (dry measurment) Oatmeal or cream of wheat or Shredded wheat 150
1/2 cup skim milk 45
4 egg whites 68

1/3 cup cooked rice or 2.5 oz potato or 1/2 cup yam 76
3 oz chicken breast or 4 oz tuna 147
1/2 mixed vegs or 1/4 cup corn or 1/3 peas 40

1/3 cup rice or 2.5 oz potato or 1/2 cup yam 76
3 oz chicken or 4 oz tuna 147
4 oz carrot or 5 oz broccoli or 5 oz cauliflower 40

1/2 cup rice or 4 oz potato 76
3 oz chicken breast or 4oz tuna or 6.5 147
1/2 cup mixed veg or 4 cups salad or 5 oz green beans 40

1/3 cup rice or 2.5 oz potato 76
4 oz turkey breast or 3.5 oz chicken or 3.5 oz halibut 147
1/2 cup mixed vegs or 5 green beans or 1/4 cup corn 40

1/2 cup rice or 4 oz potato or 2/3 cup yam 109
3 oz chicken or 9 egg whites 147
4 oz carrot or 4 cups salad 40


basically the same as what I did and posted for someone else , only a lot less calories.

Good luck

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Cheap and good bulk supplements from Canada Protein
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