DAY 1
BREAKFAST
½ cup old-fashioned quick oats prepared with water; 1 whole egg scrambled with ¾ cup egg whites; ½ cup berries
SNACK
1 medium apple and 1 tbsp natural nut butter (such as peanut or almond)
LUNCH
120g grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar; 1 slice of toasted sprouted-grain bread (like Ezekiel)
SNACK
½ cup 1% low-sodium cottage cheese; 10 almonds
DINNER
120g 99% fat-free ground chicken burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato; drizzle with 2 tsp coconut oil
SNACK
1 scoop vanilla whey/ casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)
DAILY TOTAL
DAY 2
BREAKFAST
2 whole-grain waffles; 4–5 scrambled egg whites; 1 tbsp natural crunchy almond butter; ½ cup sliced strawberries or similar fruit
SNACK
240g nonfat Greek yogurt plus ½ cup of sliced melon
LUNCH
Low-carb wrap made with 90g sliced turkey or chicken breast, 1
