Phase 1: Weeks 1–4
Breakfast
4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
Midday Snack
1 scoop whey protein isolate
½ large (8") banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat
Midday Snack
1 scoop whey protein isolate
½ large (8") banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat
Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat
Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat
Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat
Phase 2: Weeks 5–8
Breakfast
Mid-morning Snack
Lunch
Midday Snack
Dinner
4 oz cod
Evening Smoothie
Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat
Phase 3: Weeks 9–12
Breakfast
Mid-morning Snack
4 oz skinless, boneless chicken breast
Lunch
4 oz skinless, boneless chicken breast
Midday Snack
Dinner
4 oz skinless, boneless turkey breast
Breakfast
3 egg whites
2 oz 99% fat-free ground turkey breast
⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat
Lunch
4 oz skinless, boneless chicken breast
1 cup black-eyed peas, boiled
1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat
Midday Snack
4 oz 99% fat-free ground turkey breast
2 white corn tortillas
1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat
Dinner
4 oz cod
1½ oz avocado
salad:
½ tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
2 cups mixed greens
¼ cup tomato
¼ cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat
Evening Smoothie
1 scoop whey protein isolate
1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat
Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat
Phase 3: Weeks 9–12
Breakfast
5 egg whites
⅓ cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat
Mid-morning Snack
4 oz skinless, boneless chicken breast
1 cup raw green beans
10 almonds
Totals: 200 calories, 27g protein, 10g carbs, 8g fat
Lunch
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Salad:
2 cups mixed greens
¼ cup tomato
¼ cup onion
1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat
Midday Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Dinner
4 oz skinless, boneless turkey breast
1 oz avocado
10 almonds
Salad:
2 cups mixed greens
¼ cup cherry tomatoes, quartered
¼ cup yellow onion
2 tbsp balsamic vinegar
