3900 calories
1950 calories protein/fat
1950 calories carbs
4 oz cereal: Oatmeal, Shredded Wheat or Cream of Wheat 400
1 cup skim milk 90
6 egg whites or 1 scoop Whey Powder 102
Shake: 3 scoops Whey Powder 351
Banana or 2 cup strawberries or 1 1/3 cup blueberries 100
¾ cup diet yogourt 112
1 ½ cup cooked rice or 1 tortilla + ¾ cup cooked rice 327
8 oz chicken breast or 6 oz XL ground beef or 8 oz eye of round or 11 oz tuna 392
½ cup corn or 1 cup mixed vegs or 1/3 cup corn + 4 T salsa 80
1 cup rice or 7 oz potato 218
8 oz chicken breast or 8 oz eye of round 392
8 oz carrot or 10 oz broccoli or ½ cup corn 80
1 ½ cup rice or 11 oz potato or 2 cup yam 327
8 oz chicken or 6 oz xl ground beef 392
½ cup corn or 2/3 cup peas or 10 oz green beans 80
Shake: 2 scoops whey powder 234
Banana 100
¾ cup diet yogourt 112
