First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).
*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.
Meal 1 –Steel Cut Oat Cereal (approx. 250-275 calories)- Re-heat 1 cup of prepared steel cut oats, after it is heated add in ½ of a banana (sliced), sprinkle cinnamon and zero calorie sweetener (I’ll be using Truvia) on top. Mix and enjoy! *Feel free to add in berries or chopped up apples instead or to omit the fruit and just use cinnamon and zero calorie sweetener. You can also add in a bit of unsweetened almond milk with some nuts if you’d like.
Meal 2 - (Approx. 3 hours later, Approx. 220 calories) –2 handfuls of sugar snap peas (approx. 60 calories), 1 handful of cashews (approx. 160 calories)
Meal 3 - (Approx. 3 hours later, Approx. 400 – 450 calories) – 1 chicken pizza with 1 serving (approx. 2 cups) of Balsamic Glazed Brussels Sprouts (or non-starchy vegetable of your choice if you want to substitute)
Meal 4 - (Approx. 3 hours later, Approx. 130 calories) – one 6 oz. container of non-fat plain Greek yogurt (approx. 100 calories) mixed with 1 handful (1/2 cup) of raspberries (approx. 25-30 calories)
Meal 5 - (Approx. 3 hours later, Approx. 400 – 450 calories) – 1 chicken pizza with 1 serving (approx. 2 cups) of Balsamic Glazed Brussels Sprouts (or non-starchy vegetable of your choice if you want to substitute)
Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout.
***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously.