Important note: these are just suggestions, listen to what your body is telling you. When you feel hungry have a snack :)
Breakfast |
4 egg whites (I like them scrambled with salsa) ½ cup oatmeal (measured dry) or 1 slice of whole wheat toast and 1 tablespoon of almond butter or reduced fat peanut butter Coffee/Tea (minimize the amount of sugar and creamer/dairy that you are putting in it |
Snack |
1 apple and 1 rice cake |
Lunch |
If eating out: Salad with grilled chicken, dressing on side (subtract cheese and crotons) If making lunch: 4oz chicken 2 servings of broccoli Brown rice 2tsp Italian dressing |
Snack (post workout) |
2 scoops whey protein (I like Whey Smooth chocolate) ½ frozen banana 1c water + ice blended |
Dinner |
5oz tilapia (try to eliminate butter and excess marinates) 3/4c mashed sweet potatoes (no butter, cinnamon or brown sugar are ok) Asparagus (boiled or grilled) |
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