Sign up for our Newsletter
* = required field


Close Form


MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Breakfast:

  • Banana
  • 2 eggs
  • 1 cup oatmeal with 2 tablespoons egg protein

Snack:

  • 1 Greek Yogurt

Lunch:

  • Whole Grain, Canola Oil Mayonnaise, Turkey sandwich with provolone cheese.
  • 15-20 grapes

Snack:

  • 1 Greek Yogurt

Pre-Workout (30-45 minutes beforehand):

  • A pre-workout mix with BCAAs
  • OR
  • 1 piece of Toast with peanut butter

Post-Workout:

  • Whey Protein 1 scoop (20+ grams Protein)

Dinner:

  • 12 oz steak
  • ½ cup cottage cheese
  • Steamed Broccoli or 1 cup vegetables
  • 1 ½ cup milk

Breakfast:

  • 1 cup cottage cheese
  • 20 grapes OR 1 Orange OR 1 Peach

Snack:

  • 1 Greek Yogurt

Lunch:

  • ½ Sandwich roast beef, turkey, and cheddar
  • 1 cup Milk
  • 20 grapes

Snack:

  • 1 Greek Yogurt
  • Piece of Fruit

Pre-Workout (30-45 minutes before):

  • Pre-Workout Mix with BCAAs
  • OR
  • 1 Piece of Toast with Peanut Butter

Post-Workout:

  • Whey Protein (20+ grams Protein)

Dinner:

  • 12 oz steak
  • Can of green beans or vegetable medley
  • 1 Cup milk

Breakfast:

  • 1 cup oatmeal w/ 2 tablespoons egg protein
  • 1 banana
  • 1 cup milk

Lunch 1:

  • ½ Sandwich roast beef, turkey, and cheddar
  • apple

Lunch 2:

  • ½ Sandwich roast beef, turkey, and cheddar
  • Yogurt

Pre-Workout (30-45 Minutes Before):

  • Pre-Workout Mix with BCAAs
  • OR
  • 1 Piece of Toast with Peanut Butter

Post-Workout:

  • Whey Protein (20+ grams Protein)

Dinner:

  • 1 chicken breast sandwich with cheese
  • 1 can of beans
  • Milk or Orange Juice

Snack:

  • Casein Protein

Breakfast:

  • 3 eggs w/ cheese

Snack:

  • 1 cup cottage cheese

Lunch:

  • Whole grain bread, sliced chicken breast (Self made or store bought), cheese sandwich
  • Piece of Fruit

Snack:

  • Greek Yogurt

Pre-Workout (30-45 minutes before):

  • Pre-Workout mix with BCAAs
  • OR
  • 1 small Banana with Peanut Butter

Post-Workout:

  • Whey Protein (20+ grams Protein)

Dinner:

  • 1 cup pasta noodles (Use Canola Oil to prevent sticking!)
  • 1 chicken breast (Save some for tomorrow)
  • Pasta sauce of choice
  • Vegetable medley

Breakfast:

  • 1 cup oatmeal w/ 2 tablespoons egg protein
  • Greek yogurt

Snack:

  • Piece of Fruit
  • BCAAs

Lunch:

  • 1 cup pasta noodles (Use Canola Oil to prevent sticking!)
  • 1 chicken breast (Save some for tomorrow)
  • Pasta sauce of choice
  • Vegetable medley

Pre-Workout (30-45 minutes):

  • Pre-Workout mix w/ BCAAs
  • OR
  • 1 Toast with Peanut Butter

Post Workout:

  • Whey Protein

Dinner:

  • 1 1/2 Cups of Chili COntaining:
  • 1 lb of lean ground beef (Or Boiled and strained meat, add 2 tablespoons canola if done this way)
  • 1 Can Pinto Peans
  • 1 Can Black Beans
  • 1 Can Kidney Beans
  • 1 Can Green Beans
  • 1 Package of Taco Seasoning
  • (Save some for tomorrow)

Snack:

  • Casein Protein

Breakfast:

  • Egg Sandwich with 2 eggs and cheese

Snack:

  • Greek Yogurt

Lunch:

  • 1 1/2 Cups of Chili
  • 1 Piece of Fruit

Pre-Workout (30-45 minutes beforehand):

  • Pre-Workout Mix with BCAAs
  • OR
  • Banana with Peanut Butter

Post-Workout:

  • Whey Protein (20+ grams Protein)

Dinner:

  • 1 1/2 Cups of Chili
  • 1 Piece of Fruit (20 grapes, 1 pear, 1 apple etc…)
  • Milk or Juice

Snack:

  • Casein Protein

Breakfast:

  • 1 Bowl Multigrain Cheerios
  • Milk
  • Banana

Snack:

  • Cottage Cheese

Lunch:

  • 6” subway oven roasted chicken breast (keep other 6″ for Dinner)
  • Apple

Pre-Workout (30-45 minutes before):

  • Pre-Workout Mix with BCAAs
  • OR
  • 1 piece of Toast with Cheese

Post Workout:

  • Whey Protein (20+ grams Protein)

Dinner:

  • 6” subway oven roasted chicken breast
  • 1 Apple
  • 1 1/2 cups Milk

Snack:

  • Casein Protein