Meal 1:

4 egg whites

2 whole eggs

1 cup oats

1 cup blueberries

Meal 2:

2 scoops of whey protein isolate

1 tblsp of MCT oil

1 apple

Meal 3:

8oz Chicken breast

6oz sweet potato

1 cup broccoli

Meal 4 (Pre-Workout):

8oz fat free cottage cheese

1 apple

2 table spoons of natural peanut butter

Meal 5 (Post-Workout):

2 scoops whey protein isolate

1 small white potato

1 tbsp of honey

Meal 6:

8oz Top Sirloin Steak

1 cup of brown rice

4 large asparagus spears

Meal 7:

1 cup of 0% fat Greek yogurt

Handful of almonds

Drink 1 to 1.5 gallons of water a day.