Meal 1

2 scoops of whey
1 cup of oatmeal with 1 tbs honey
1 tbs of peanut butter

Calories 700
Carbs: 80 grams
Protein : 44 grams
Fats: 12 grams

Meal 2

1 tuna sandwich with 2 slices of whole wheat bread and 1 tbs of 1 tbs of light miracle whip.
3 rice cakes
1 tbs of olive oil

Calories: 520
Carbs: 55 grams
Protein: 35 grams
Fats: 16 grams

Meal 3

1 chicken breast
1 whole wheat bagel with light cream cheese
1 large salad with 1 tbs of olive oil and 2 tbs of balsamic vinegar

Calories: 700 calories

Protein : 50 grams
Carbs: 70 grams
Fats: 16 grams

Meal 4

1.5 scoops of whey mixed with 200 mls of skim milk
1 tbs of anpb
2 rice cakes

Calories: 400 grams

Protein: 40 grams
Carbs: 22 grams
Fats: 10 grams

Meal 5

1 can of albacore tuna
1 whole wheat bagel with light cream cheese
1 large salad with 1 tbs of olive oil and 2 tbs of balsamic vinegar

Calories: 750
Protein: 40 grams
Carbs: 70 grams
Fats: 16 grams

Meal 6

1.5 scoops of whey in 200 mls of skim milk
1 tbs of anpb
1 medium banana

Calories: 420

Protein: 40 grams
Carbs: 30 grams
Fats: 10 grams