By: Christopher Mohr

Meal 2

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil Calories Carbs Protein Fat 450 41 g 40 g 14 g

Meal 3

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 4

2 apples 1 oz walnuts 1 1/2 scoop protein powder Calories Carbs Protein Fat 435 42 g 34 g 14 g

Meal 5

3 oz grilled salmon 1/2 cup brown rice 2 cups steamed Swiss chard Calories Carbs Protein Fat 416 50 g 24 g 13 g

Meal 6

1 cup non fat cottage cheese 1 oz toasted almonds 1 cup: cherry tomatoes basil leaves balsamic vinegar (mix all ingredients together and eat) Calories Carbs Protein Fat 357 19 g 34 g 14 g

Meal 1

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil Calories Carbs Protein Fat 450 41 g 40 g 14 g

Meal 2

Post-workout (one idea) 2 cups nonfat chocolate milk Calories Carbs Protein Fat 316 52 g 16 g 0 g

Meal 3

1/2 cup oat bran 1 cup frozen blueberries 1 TBS flaxseed 1/2 oz walnuts 1 scoop protein powder Calories Carbs Protein Fat 399 49 g 33 g 12 g

Meal 4

3 oz canned salmon 1 cup cooked barley 1 tsp balsamic vinaigrette 1/2 cup nonfat cottage cheese Calories Carbs Protein Fat 448 48 g 35 g 11 g

Meal 5

3 oz grilled pork chops 1 med baked sweet potato 1 cup steam broccoli 1 medium orange Calories Carbs Protein Fat 379 45 g 28 g 9 g

Meal 6

Favorite MRP with 1 cup blackberries 2 tsp flax oil Calories Carbs Protein Fat 460 44 g 45 g 10 g

Meal 1

1 cup wheatena (measured after cooking) 1 apple 1 cup nonfat cottage cheese 1 oz walnuts Calories Carbs Protein Fat 545 50 g 35 g 15 g

Meal 2

2 slices whole grain bread 1/2 banana 1 TBS natural peanut butter 1 1/2 scoop protein powder Calories Carbs Protein Fat 389 39 g 38 g 9 g

Meal 3

2 egg yolks + 6 egg whites 1 cup broccoli florets 1/2 cup mixed bell peppers 2 pears Calories Carbs Protein Fat 437 55 g 32 g 10 g

Meal 4

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 5

4 oz ground turkey breast burger 1 cup carrot sticks 1/2 cup cooked quinoa 1 cup nonfat milk Calories Carbs Protein Fat 427 54 g 37 g 7 g

Meal 6

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup pineapple 1 TBS ground flax seed Calories Carbs Protein Fat 499 60 g 45 g 8 g

Meal 1

1/2 cup rolled oats 1 cup cottage cheese 1 cup blueberries 1 tsp flax oil and cinnamon to taste Blend all ingredients and refrigerate overnight (should be pudding-like consistency) Calories Carbs Protein Fat 433 53 g 33 g 8 g

Meal 2

2 egg yolks + 6 whites 2 cups spinach & 1 clove garlic 1 cup chopped yellow squash 1 whole grapefruit Calories Carbs Protein Fat 350 35 g 32 g 10 g

Meal 3

1 orange 1 apple 1 oz almonds 1 cup vanilla yogurt Calories Carbs Protein Fat 414 60 g 18 g 15 g

Meal 4

1 can tuna, in spring water 1/2 cup black beans 1 tsp balsamic vinaigrette 1 banana Calories Carbs Protein Fat 448 42 g 53 g 7 g

Meal 5

1 whole red pepper or orange pepper 5 oz 96% lean red meat 1 cup cooked barley 1/2 cup sauted mushrooms 1/2 cup spaghetti sauce Cook red meat, add sauted mushrooms and sauce. Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes Calories Carbs Protein Fat 467 55 g 39 g 14 g

Meal 6

Favorite MRP with 1 cup frozen blueberries 2 tsp ground flax seed Calories Carbs Protein Fat 460 44 g 45 g 6 g

Meal 1

9 egg whites 2 strips turkey bacon 1 cup spinach + 1 clove garlic 1 grapefruit 1 apple Calories Carbs Protein Fat 385 42 g 40 g 6 g

Meal 2

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil 1 cup plain, unsweetened tea Calories Carbs Protein Fat 450 41 g 40 g 14 g

Meal 3

1 oz walnuts 1 banana 1 cup nonfat milk + 1 scoop protein Calories Carbs Protein Fat 465 39 g 33 g 19 g

Meal 4

1 whole wheat tortilla 1/2 cup hummus 1 handful spinach leaves 3 oz grilled chicken 1/2 cup shredded carrots Calories Carbs Protein Fat 438 49 g 32 g 11 g

Meal 5

3 oz grilled pork chop 1 medium sweet potato 1 cup asparagus 1 cup nonfat milk Calories Carbs Protein Fat 399 42 g 34 g 9 g

Meal 6

1 cup nonfat cottage cheese 1 cup pineapple 2 TBS wheat germ 1 oz almonds Calories Carbs Protein Fat 472 41 g 41 g 16 g

Meal 1

1 whole grain English muffin 1 egg yolk + 3 egg whites 2 slices turkey bacon 1 grapefruit Calories Carbs Protein Fat 436 49 g 31 g 16 g

Meal 2

Favorite MRP with 1 cup frozen blueberries 2 tsp ground flax seed Calories Carbs Protein Fat 460 44 g 45 g 6 g

Meal 3

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 4

2 apples 1 1/2 TBS natural peanut butter 1 cup nonfat milk 1 scoop protein powder Calories Carbs Protein Fat 431 38 g 36 g 12 g

Meal 5

Chicken fajitas 1 whole wheat tortilla 4 oz grilled chicken breast with fajita seasoning 1 cup chopped, mixed bell peppers 2 TBS guacamole Calories Carbs Protein Fat 348 34 g 33 g 9 g

Meal 6

1 cup plain, nonfat yogurt 1 cup nonfat cottage cheese 1 cup red grapes 2 tsp flax oil Calories Carbs Protein Fat 450 41 g 40 g 14 g

Meal 1

1/2 cup oat bran 1 cup frozen blueberries 1 TBS flaxseed 1/2 oz walnuts 1 scoop protein powder Calories Carbs Protein Fat 399 49 g 33 g 12 g

Meal 2

1 cup vanilla yogurt 6 hardboiled egg whites 1 TBS dried cranberries 1 TBS ground flax seed Calories Carbs Protein Fat 435 47 g 29 g 8 g

Meal 3

1 whole wheat pita 4 oz grilled chicken 1 orange Sliced lettuce and tomato 1 oz almonds Grainy mustard to taste Calories Carbs Protein Fat 434 48 g 37 g 17 g

Meal 4 - Tuna Burger.

1 can tuna in spring water, drained 1 clove garlic, chopped 1 egg, beaten 2 TBS grainy mustard Mix all ingredients above and grill 1/2 cup cooked quinoa 1 orange Calories Carbs Protein Fat 395 45 g 40 g 7 g

Meal 5

3 cups spinach leaves 2 strips turkey bacon 1/2 cup black beans 1/2 cup mushrooms 1 cup chopped carrots 3 oz grilled chicken Balsamic vinegar with Italian seasoning 1 cup plain, unsweetened tea Calories Carbs Protein Fat 347 38 g 31 g 9 g

Meal 6

9 egg whites 2 slices Canadian bacon 1 oz reduced fat pepper jack cheese 1 apple & 1 pear Calories Carbs Protein Fat 414 30 g 48 g 10 g

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