Breakfast: Protein shake - 2 scoops of whey protein / 1 cup of oatmeat / 1 banana / 1 cup of raisans / 1 cup of total cereal ALL blended together with spring water and crushed ice / 1-2 glasses of water 

Mid-Morning Snack: 8 egg whites / 2 slices of German Dark wheat bread / 1 orange / 1-2 glasses of water

Lunch: 2 cups of pasta / grilled chicken / garden salad with oil and vinegar / 1-2 glasses of water

Mid-Afternoon Snack: protein shake / 1 apple / 1-2 glasses of water

Dinner: grilled chicken, lean meat or fish / 1 cup of brown rice / steamed vegetables / 1-2 glasses of water

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Sample Pre-Contest Meal Plan:

Breakfast: 8 egg whites / 1 service cream of rice made with water / 2 glasses of water

Mid-Morning Snack: 2 Scoops of Whey Protien Powder Mixed with water / Handfull of Blueberries / 2 glasses of water

Lunch: 2 Chicken Grilled Chicken Breasts / 1 Baked Sweet Potato / Fresh Steamed Green Beans / 2 glasses of water

Mid-Afternoon Snack: Garden Salad (Spinach) with 1 Can of White Tuna on Top / 2 glasses of water

Dinner: Baked Haddock / Steamed Mixed Vegetables / 2 glasses of water

Late Night Snack: 8 egg whites / 1 Sugar-free popsicle / 2 glasses of water