The Perfect Breakfast

4-6 egg whites with 2 whole eggs
1 serving Cream of Wheat cereal
1 banana

The Perfect Lunch

6-9 oz. extra-lean ground beef
2 cups pasta
3/4 cup broccoll

The Perfect PreWorkout Snack

(One hour before training)

1 cup fat-free cottage cheese
4 slices rye toast with 2 Tbsp. grape jam

532 calories, 35 g protein, 89 g carbs, 4 g fat

The Perfect Post-Training Snack

Whey-protein shake (two scoops mixed with water)
1 cup rlce with 4 Tbsp. raisins

549 calories, 45 g protein, 91 g carbs, 2 g fat

he Perfect Anytime Snack

(Turkey sandwich)

2 slices whole-grain bread
2-3 slices fat-free cheese
3-4 slices deli turkey breast
Mustard and fat-free mayo

316 calories, 36 g protein, 34 g carbs, 4 g fat