Daily Caloric Target: 1900-2200 kcalories
(click here to switch to the "Recovery" week plan)

Breakfast: (click here for a list of breakfast recipes)
3 Whites/1 yolk or 1 c Egg Sub
2 servings FRUIT
1 serving nonfat MILK

Snack:
1 serving nonfat MILK
2 T nuts
1 FIT/1 PRO

Lunch: (click here for a list of lunch recipes)
4 servings lowfat MEAT PROTEIN
4 servings VEGETABLES
1 cup GREEN SALAD/Fat-free Dressing
1 serving trans-free FAT

Snack:
2 servings lowfat MEAT PROTEIN
1 serving FRUIT
2 T. nuts
1 FIT/1 PRO

Dinner: (click here for a list of dinner recipes)
4 servings lowfat MEAT PROTEIN
4 servings VEGETABLES
1 cup GREEN SALAD/Fat-free Dressing
1 serving nonfat MILK
1 serving trans-free FAT

Snack:
1 serving nonfat