Meal Plan based on Macros for Weeks 3 & 4

 

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 oatmeal

Meal 2: protein shake

Meal 3: 4 oz. grilled chicken, 1 cup green veggie, 2 oz. sweet potato

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

Meal 5: protein shake

 

Day 2

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

Meal 2: 5 oz. salmon, 4 oz. sweet potato

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

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

Meal 5: protein shake

 

FREE foods: tomatoes, onions, fresh peppers, water chestnuts, celery

 

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

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