Day 1

Meal 1: 6 egg whites cooked with 1 egg yolk + half cup oat meal + half cup strawberries

Meal 2: 1 cup green veggies + chicken breast

Meal 3: Tuna sandwich + 2 slices of whole wheat bread + 1 tablespoon fat free mayo + 2 leaves of lettuce

Meal 4: protein shake made with 40 gram whey protein

Meal 5: chicken salad with 6 oz. chicken breast and 2 tablespoons of Italian dressing, ½ medium size tomato, ½ cup broccoli and 2 leaves of lettuce.

Day 2

Meal 1: 1 medium bagel with 2 tablespoon reduced fat peanut butter + 6 egg whites cooked with 1 yolk

Meal 2: 1 cup brown rice + 1 cup green veggies + 6 oz. chicken breast

Meal 3: 1 cup green veggies + lean steak

Meal 4: protein shake made with 30 – 40 gram whey protein

Meal 5: halibut fish + 1 cup broccoli

Day 3

Meal 1: ½ cup oatmeal + 6 egg whites cooked with 1 yolk + 1 piece fruit

Meal 2: 1 cup green veggies + chicken breast

Meal 3: 1 cup green veggies + lean steak + 1 large baked potato

Meal 4: low carb / low protein bar

Meal 5: omelets made with 8 egg whites and 1 yolk cooked with ½ cup broccoli + fresh salsa

Day 4

Meal 1: 1 cup whole grain cereal + 1 cup 1 percent milk + 1 fruit + 1 tablespoon peanut butter

Meal 2: 1 large baked potato + 1 cup green veggies + chicken breast

Meal 3: 1 large baked potato + 1 cup green veggies + lean steak

Meal 4: protein shake made with 30 – 40 grams whey protein

Meal 5: tuna made with 1 tablespoon fat free mayo + 6 – 8 stalks asparagus

Day 5

Meal 1: ½ cup oatmeal + 7 egg whites cooked with 1 yolk + ½ cup strawberries

Meal 2: 1 cup green veggies + chicken breast

Meal 3: 1 large baked potato + 1 cup green veggies + sliced turkey

Meal 4: protein shake made with 30 – 40 grams whey protein + 1 cup berries

Meal 5: lean steak + 6 – 8 stalks asparagus

You have to rotate this for 28 days.