Meal 1:

1 whole egg


4 egg whites


1/2 cup (measured dry) oatmeal
topped with blueberries



Meal 2:

4 oz chicken breast


4 oz brown rice (measured cooked)


3 oz mixed veggies


10 almonds



Meal 3:

4 oz chicken breast


3 oz brocolli


1 small yam (4oz)



Meal 4:

4 oz tilapia or tuna


Hearty bed of spinach
dressed with a mix of 1Tbsp olive oil and 1Tbsp balsamic vinegar



Meal 5:

3/4 cup low fat cottage cheese


3 oz mango
topped with sliced almonds