Daily Caloric Target: 2600-2800 kcalories
(click here to switch to the "Recovery" week plan)

Breakfast: (click here for a list of breakfast recipes)
4 Whites/1 yolk or 1 1/2 c Egg Sub
2 serving 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)
6 servings lowfat MEAT PROTEIN
4 servings NON-STARCHY VEGETABLES
Salad/1oz light cheese/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)
6 servings lowfat MEAT PROTEIN
4 servings NON-STARCHY VEGETABLES
Salad/1oz light cheese/Fat-free Dressing
1 serving nonfat MILK
1 serving trans-free FAT

Snack:
2 servings nonfat MILK