MEAL #1 - 7:30am 
8 pasteurized egg whites mixed with 1 scoup of whey protein in milk
2 slices of 100% whole wheat toast
Yogurt, plain, whole milk
1 cup of skim milk
1 tbsp Udo’s
TOTALS

SNACK #2 - 9:30am
1 can of tuna
1 Apple
Protein shake
2 pieces of whole wheat toast with 100% natural peanut butter
TOTALS

MEAL #2 - 11:30pm
Chicken breast
1 cup of brown rice
Some broccoli
TOTALS

SNACK #2 - 1:30pm
2 pieces of whole wheat toast with 100% natural peanut butter
Protein shake
1 tbs Udo's
TOTALS

MEAL #3 - 3:30pm
Either more chicken or some lean beaf
Some veggies and rice
TOTALS

SNACK #3 - 5:30pm (PRE WORKOUT)
1 Potato, or some Brown Rice and vegetables 
TOTALS

WORKOUT 6pm - 7:30pm

SNACK #4 - 7:30pm (POST WORKOUT)
Protein Shake 
see NOTE #1
TOTALS

SNACK #5 - 10:30pm - 11:30pm
1 cup of cottage cheese and a protein shake
1 tbsp of Udo's OR 100% natural peanut butter
TOTALS

GRAND TOTAL FOR THE DAY