Meal 1
6 egg whites, 1 whole egg, 3oz oats, 1 banana

Meal 2
10oz tuna in water,

Meal 3
chicken breast, 1 baked potato,

Meal 4
chicken breast, 2 slices whole wheat toast, yogurt.

Meal 5
6oz grilled steak, 1.5 cups brown rice, salad or vegetables.

Meal 6
cottage cheese, 1 scoop whey protein

thank you