Meal 1: Whole Wheat Toast, 6 Eggs 1 whole egg ,5 egg whites with 1 low fat string cheese melted.
Meal 2: Whey protein/casein shake
Meal 3: Chicken Breast, greek Yogurt, Apple or Banana, String Cheese
Meal 4: Protein Shake
Meal 5: Pasta, 10 oz. of Meat (e.g. Chicken, Fish, Turkey, etc.) and Vegetables (Broccoli, Asparagus, etc.)
Meal 6: Protein Bar, Chicken and 4-5 Eggs (scrambled or fried)
Meal 7: Casein Protein Shake
What are the best sources for each nutrient group?
Protein – chicken breast, lean beef, oily fish, egg whites, protein powders.
Complex carbohydrates – wholegrain pasta, wholegrain rice, oats, sweet potato.
Healthy fats – nuts, natural nut butter, egg yolks, sees, flaxseed oil.