7:00am- 1cup (cooked) oats with 1 whole egg and 4 egg whites scrambled
10:00am- 1cup plain non-fat greek
yogurt (my favorite is FAGE) mixed with 1/2cup mixed berries, 1 packet stevia
12:30pm- 5 oz grilled chicken, 1/2 cup
brown rice or 1/2 cup sweet potato, and 1cup steamed or grilled veggies ie; broccoli, asparagus, or green beans
3:30- ¼ cup almonds and small protein
shake (blend 1cup unsweetened almond milk,1 scoop protein powder, ice)
6:30- healthy soft tacos: 4 oz extra
lean ground turkey, 1/2 cup black beans, 3 small corn tortillas, 1 grilled bell pepper, salsa or pico,
1/3 cup avocado or guacamole
tip* use plain non-fat greek yogurt as
a substitute for sour cream
total calories: 1,600
total carbs: 145g
total fat: 43 g
protein: 150 g
fiber: 36 g
sodium: 1,540mg
cholesterol: 355mg
total calories: 1,600
total carbs: 145g
total fat: 43 g
protein: 150 g
fiber: 36 g
sodium: 1,540mg
cholesterol: 355mg
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