Meal 1: Protein / Carbohydrate

Meal 2: Protein / Carbohydrate

Meal 3: (Lunch) Protein / Carbohydrate / Veggies

Meal 4: Protein / Carbohydrates

Meal 5: (Dinner) Protein / Carbohydrate / Veggies

Meal 6: Protein

1. Eat within 1 hour of rising - this is important to rev up your metabolism
2. Get 16 oz water each meal
3. Eat 20-30g protein and 45-60g carbs no more than 1 hour after your workout.  I suggest 1-11/2 scoop whey protein + 6-8oz water + 45g carbs (1 scoop Jay Rob protein + 1 banana, 1/3c dry oats)
4. Eat every 2-3 hours to keep your metabolism rev'd up!
5. Choose foods that are natural and not processed. Use the below list.
6. 1 serving of protein is about the size of the palm of your hand - usually 3-4oz for women (deck of cards) and 6oz for men.
7. 1 serving of carbs is about the size of your clenched fist - 1c cooked carbs for women and 1.5-2c for men.
8.Eat more fiber - aim for 30 - 35g fiber / day. Helps stabilize your blood sugar, increase feelings of satiety, decrease cholesterol, and helps you keep "regular."
9. Eat your fruits and veggies! Aim for 5 servings per day!! They're packed with vitamins, antioxidants, fiber and help keep you full. Try eating your protein and veggies first - carbs last.
10. Avoid added sugar - it messes with your blood sugar and can increase hunger and have no nutritional value.

Sample Meal Day - 1800 kcal/day, 150g protein
Meal 1: 1c NF milk
              1/3c oats dry w/ 1 Tbsp. Udo's Oil + Splenda
             1/2c Egg Beaters

Meal 2: 1 scoop protein w/8oz nonfat milk + 1 apple

Meal 3: 4oz protein + 1c complex carbs (beans) + 2c cooked broccoli

Meal 4: 2 tbsp. natural p.b. + 2 slices Orowheat Lite Bread + 1/2 banana
           
Meal 5: 4oz protein + 1c complex carbs + large salad w/2tbsp. dressing (no added sugar - Annie's Organic Shitake Mushroom)

Meal 6: 1c cottage cheese

(note: this does not include the post recovery meal....)

Rec'd Protein Choices:     Rec'd Carbohydrate Choices:             Rec'd Veggie Choices: 

Chicken/Turkey Breast                 Yams/Sweet Potatoes                              Broccoli
Egg Whites                                  Regular Oatmeal                                       Green Beans
Fillet Mignon / Top Sirloin              Legumes / Beans                                      Lettuce (green, leafy)/Spinach
Tilapia                                          Squash/Corn/Peas                                    Peppers
XLean Ground Turkey                   Brown/Wild Rice                                       Celery/Artichoke/Carrots
Salmon (3x per week)                  Fruit                                                          Brussel Sprouts
Low Fat Cottage Cheese             High Fiber Cereal                                      Tomatoes/Zucchini/Onion/garlic
Protein Powder                            Natural Yogurt                                          Cabbage