Post workout- 3/4 cup rice crispies, 1 cup unsweetened almond milk, with omelet consisting of 2 egg whites 1 whole egg, spinach topped with organic low fat cheddar cheese. spray pan with cooking spray not butter.

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Snack

3 tbsp hummus and 10 carrots

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lunch

Sandwich on wheat bread, low sugar or deli meat, low fat mayo with grapes or pop chips or veggie crisp by “off the eaten path” brand. 2 slices natures own whole wheat no sugar added, 1 tbsp low fat mayo ( dukes) mustard, lettuce/tomato ( optional) crack peppered turkey from deli.

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snack

1-2 organic string cheese or 2 weight watcher smoked string cheese with half a pear.

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dinner

Grilled chicken strip ( can use tyson ready grilled strips) taco salad with shell- with fat free plain greek yogurt as sour cream, low fat shredded cheese, HERDEZ salsa, tomatoes, lettuce, Ms. dash taco seasoning mix.

Plan #2

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Breakfast

Protein Shake/Vi shake- 1 scoop protein or the 2 scoops of VI- 1 cup unsweetened almond milk vanilla or chocolate. can add your cold coffee ( I make a pot the night before and store in fridge) a few ice cubes. If you don’t add the coffee, add. 1 tbsp NO ADDED SUGAR peanut butter or almond butter and half a banana with 2 tbsp of plain oatmeal ( blend in bullet)

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Snack

Quest Bar – strawberry or lemon have no artificial sweetener- you may have any flavor.

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lunch

Bumblee bee tuna in water – whole can, mixed with 1tbsp low fat dukes mayo and 1 tbsp sugar free relish, nut thins sea salt ( found in natural section at most grocery stores)

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snack

QUEST bar or RX bar (purchase online, walmart and sometimes publix carries RX bars) most grocery stores carry quest – look for RX bars.

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dinner

Roast crockpot- 1 box of imagine beef broth. Water, pepper, garlic powder- sirloin tip. 1 small serving mashed potatoes made with – unsweetened almond milk and organic butter.

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snack

Sugar free Reddy whip with berries.

Plan #3

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Breakfast

Ezekiel cinnamon raisin bread- 2 slices, tsp organic butter, 1tbsp polander jelly (all grocery stores sell this) 2 small patties of Jennie O- breakfast sausage ( turkey), 1 whole egg omega 3 enriched.

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Snack

Protein shake- 1 cup unsweetened almond milk – ice cubes, scoop pp or the VI mix, 1 tbsp no sugar added peanut butter, 1tbsp chia seed.

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lunch

2 oz or 5 slices of Deli meat, 1 slice of low fat cheese, whole wheat soft tortilla- melt in microwave or grill on george Foreman grill.

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snack

quest bar

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dinner

93% Ground Turkey or 96% ground beef patties- low sugar ketchup or organic ketchup ( annies) Baked sweet potato – 1 tsp organic butter. as much asparagus you want.