Breakfast:

Breakfast sandwich:

6 egg whites, 2 pieces wheat toast, 2-3 Canadian bacon, 1 piece fat free cheese = 300 cal

Snack

Lunch:

Flat out bread wrap, herb and garlic tuna pack, 1/3 avocado, mustard =300 cal

Shakeology

Snack

Dinner:

4-6 ounces grilled chicken or 8 ounces of white fish grilled, 1 pouch of steamed veggies (any kind), ½ cup brown rice or Quinoa=400-500 cal

 

Snacks:

Shakeology

Greek yogurt  (oikos is 120-160 and Fit and light greek is 80)

Red Apple with 2 Fat Free Cheese sticks 200 cal

Veggies and hummus 200 cal

Protein shake: Chocolate, cinnamon, peanut butter or use PB2 for less calories (depending on how much of each ingredient you should keep this around 250-300 calories)

 

BRANDS:

Toast- sara lee 45 calorie bread

Slice cheese is sargento thin slice 40 cal a piece

Flat out wraps with Flax