For those of you who are interested, here is a sample of my weekly diet. Guys should up their protein portion to about 40 – 45g rather then 30g.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday (Cheat Day)
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
  • 1.5c egg whites
  • 2 home made scones (see recipe)
  • 1tbs natural peanut butter
  • 1/2c asparagus and tomatoes (make an omlette)
Protein pancakes

  • 1/4c oats
  • 1/4c NF yogurt
  • 1/4c cottage cheese
  • 1/4c egg whites
  • blend and cook!
  • 1/2 banana
  • 1tbs PB
SconeProtein Smoothy

  • 1/2 scoop protein
  • 1/2c milk
  • 1/2 banana
  • 1tb PB
Protein pancakes

  • 1/4c oats
  • 1/4c NF yogurt
  • 1/4c cottage cheese
  • 1/4c egg whites
  • blend and cook!
  • 1/2 banana
  • 1tbs PB
  • 1.5c egg whites
  • 1/4c oatmeal
  • 1tbs PB
  • 1/2c strawberries
Protein pancakes

  • 1/4c oats
  • 1/4c NF yogurt
  • 1/4c cottage cheese
  • 1/4c egg whites
  • blend and cook!
  • 1/2 banana
  • 1tbs PB
  • 1.5c egg whites
  • 1/4c oatmeal
  • 1tbs PB
  • 1/2c strawberries
Snack Snack Snack Snack Snack Snack Snack
Protein Smoothy

  • 1/2 scoop protein
  • 1/2c milk
  • 1/2 banana
  • 1tb PB
  • 1 scoop protein w/ H20
  • 1 apple
  • 1tb PB
  • 1c egg whites
  • 1 apple
  • 1tb PB
  • 1/2 scoop protein
  • 1/2c milk
  • 1/2 banana
  • 1tb PB
  • 1 scoop protein
  • 1 apple
  • 1tb PB
  • 1/2 scoop protein
  • 1/2c milk
  • 1/2 banana
  • 1tb PB
  • 1 protine shake
  • 1 tbs pb
  • 1 apple
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
  • 130g chicken
  • 1/2 c snap peas
  • 1tbs PB
  • 2 rice cakes
  • 130g fish
  • 1c squash
  • 1tbs oil
  • 1sbs vin
  • 130g Chicken
  • 1c spinach
  • 1tbs oil
  • 1sbs vin
  • 130g chicken
  • 1c spinach
  • 1tbs PB
  • 2 rice cakes
  • 130g chicken
  • 1c spinach
  • 1tbs PB
  • 2 rice cakes
  • 130g chicken
  • 2c salad
  • 43g sweet pot
  • 1tbs oil
  • 1sbs vin
  • 130g chicken
  • 1/2 c snap peas
  • 1tbs PB
  • 2 rice cakes
Snack Snack Snack Snack Snack Snack Snack
  • 16oz coffee frap (skim milk, decaf)
  • 1tbs PB
  • 1/2c green pepper
  • 130g chicken breast
  • 1tbs PB
  • 2 rice cakes
  • 1/2c green pepper
  • 120g chicken breast
  • 1tbs PB
  • 2 rice cakes
  • 1/2c green pepper
  • 130g chicken
  • 1/2 c snap peas
  • 1tbs PB
  • 130g chicken
  • 1/2 c snap peas
  • 1tbs PB
  • 120g chicken breast
  • 1tbs PB
  • 1/2c green pepper
  • 120g chicken breast
  • 1tbs PB
  • 1/2c veg
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
  • 130g chicken
  • 1c Squash
  • 1/2c tomato sauce
  • 2 rice cakes
  • 1tbs PB
  • 130g fish
  • 1c snap peas
  • 1tbs PB
  • 130g turkey
  • 1/2c red pepper
  • 1tbs PB
  • Protein Pancakes
  • 1/2 banana
  • 1tbs PB
  • 120g fish
  • 1c spinach
  • 43g sweet Pot
  • 1tbs oil
  • 1tbs vin
  • 120g chicken
  • 1c asparagus
  • 2 tbs orange/black cherry sauce
  • 1tbs PB
Whatever I want
Snack Snack Snack Snack Snack Snack Snack
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
  • 1/2c yogurt
  • 1/2 scoop pro powder
  • 1tbs PB
  • 1 apple
I usually just skip this cause I’ll be full off of dinner!

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