Meal 1: 3 slices of wheat toast (alternating deli meat one day and Nutella & preserves/jam the other day). On Saturday I have cereal for breakfast and on Sunday I have 6 egg whites and 2 yolks. Always with a glass of whole milk

Meal 2: Protein shake (with 28-30oz of whole milk)        

Meal 3: Chicken breasts (grilled) & white rice

Meal 4: Banana & low carb yogurt (before gym)

Meal 5: Protein shake (with 28-30 oz. of whole milk)

Meal 6: Late night meal. Steak, salmon, toast & sardines, low sodium cottage cheese or pasta (changing it up)