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
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