Meal Plan based on Macros for Weeks 1 & 2

 

Supplement List:

  • Green tea every morning
  • BCAA 3 times a day
  • Women’s Multi-Vitamin in the morning
  • Glutamine twice a day

 

Recipe for Shake:

  • 8 oz. Unsweetened Vanilla Almond Milk
  • 4 oz. of water
  • 1 scoop of Egg White Protein
  • 2 tablespoons PB2/PBfit Powder

 

Day 1

Meal 1: 4 egg whites, 1/2 cup oats

Meal 2: protein shake

Meal 3: 4 oz. grilled chicken, 1 cup zucchini, 1/4 cup brown rice

Meal 4: 4 oz. ground beef, 1/2 cup jasmine rice, 1 cup spinach

Meal 5: protein shake

 

Day 2

Meal 1: 2 eggs, 1 piece whole grain toast, 1 cup berries

Meal 2: 5 oz. white fish, 1/2 cup brown rice

Meal 3: 4 oz. grilled chicken, 1/2 cup jasmine rice, 1 cup spinach

Meal 4: 4 oz. grilled chicken, 1/2 cup brown rice, 1 cup zucchini

Meal 5: protein shake

 

Alternate between Day 1 and Day 2 for the first two weeks.

Water Intake: 10 ounces of water BEFORE and AFTER each meal (100 oz. a day – MINIMUM)