MEAL 1
Cheesy Scrambled Eggs and Oats
¼ cup shredded cheddar cheese
3 eggs
4 egg whites
2 scallions, chopped
½ cup rolled oats with 1 small diced apple
1 tsp cinnamon
MEAL 2
Creamy Blueberry Smoothie
1∕3 cup cottage cheese
1 scoop whey protein
1 cup unsweetened almond milk
1 cup blueberries
2 tbsp walnuts
2 tbsp flaxseed meal
MEAL 3
Salmon Salad Sandwich
1 pouch salmon
1 slice red onion
1 slice tomato
2 tbsp canola mayonnaise
2 slices sprouted-grain bread
MEAL 4
Skirt Steak and Sprouts
8 oz skirt steak rubbed with 1 tsp olive
oil and 3 tbsp cilantro, diced
10 Brussels sprouts, halved, tossed in balsamic vinegar, roasted
Post-Workout
Shake
50 grams dextrose
25 grams whey protein
Meal 5
2∕3 cup quinoa cooked in 1 1∕2cup/p>
low-sodium chicken broth
3 boneless, skinless chicken thighs marinated in 3 tbsp low-sodium soy
Totals
3,100 calories, 232g protein, 243g carbs, 131g fat