First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).
*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.
Meal 1 –Steel Cut Oat Cereal- Raspberry Almond Protein version (approx. 275-300 calories)- Re-heat 1 cup of prepared steel cut oats, after it is heated add in ¼ scoop protein powder, ¼-1/2 cup unsweetened almond milk, splash of vanilla and splash of almond extract. Mix thoroughly and then add 1-2 handfuls of fresh raspberries and sprinkle zero calorie sweetener on top (to taste). *See recipe under recipe section (main dish) tab if needed.
Meal 2 - (Approx. 3 hours later, Approx. Calories 120) –1 handful (1/2 cup) of blueberries (approx. 40 calories), 5-6 mini bell peppers (approx. 50 calories), 1 handful of sugar snap peas (approx. 30 calories).
Meal 3 - (Approx. 3 hours later, Approx. 400 calories) – 1 Pesto Chicken with 1 serving (approx. ¾ cup) of Baked Red Potatoes with Veggies.
Meal 4 - (Approx. 3 hours later, Approx. 230 calories) – 1 handful of almonds (approx. 160 calories), 1 hard-boiled egg (approx. 70 calories)
Meal 5- (Approx. 3 hours later, Approx. 400 calories) – 1 Pesto Chicken with 1 serving (approx. ¾ cup) of Baked Red Potatoes with Veggies.
Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal: Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout. I like to workout at home so I put the drink in the fridge during my workout. If you go to the gym you can either put in fridge if the gym’s close to your home and drink it immediately when you get back, or I’d pack in a small cooler with ice to keep it fresh and cold. If I worked out first thing in the morning I’d make the shake, drink 1/3, get dressed to workout, start my workout approx. 30 min. after consumption, drink 2/3rds immediately following, get ready for the day and then start on meal 1 (breakfast). If you workout any other time of day you just squeeze it in between your meals and no you don’t have to wait a certain period of time to then consume your next meal on the list.
***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously on Day 1.