I got these books around Christmas time. They're packed with some great tips and recipes.
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MEAL PLAN #1 (Sun.-Tues.)
Meal 1: 1 blueberry protein pancake; 1/2 c. dry oats, 1.5 scoops protein, 1/2 banana; 4 egg whites/beaters, 3 T. Malt-o Meal (dry)
Meal 2: 4 oz chicken/fish/lean turkey/flank steak, 1/4 c. brown rice or 3 oz potato, 1/2 c. broccoli or green beans
Meal 3: 1.5 scoops protein powder with water and ice
Meal 4: 1.5 scoops protein powder with 8 oz skim milk (post-workout meal)
Meal 5: 4 oz chicken/fish/lean turkey/flank steak, large salad, 1 T. extra virgin olive oil
Meal 6: 1.5 scoops protein powder with water and ice; 4 egg whites/beaters; 1/2 cup fat-free cottage cheese
Meal 2: 4 oz chicken/fish/lean turkey/flank steak, 1/4 c. brown rice or 3 oz potato, 1/2 c. broccoli or green beans
Meal 3: 1.5 scoops protein powder with water and ice
Meal 4: 1.5 scoops protein powder with 8 oz skim milk (post-workout meal)
Meal 5: 4 oz chicken/fish/lean turkey/flank steak, large salad, 1 T. extra virgin olive oil
Meal 6: 1.5 scoops protein powder with water and ice; 4 egg whites/beaters; 1/2 cup fat-free cottage cheese
CARB DEPLETION #1 (Wed.-Fri.)
Meal 1: 5 egg whites/beaters plus 1 yolk
Meal 2: 4 oz chicken/fish/lean turkey/flank steak, 1/2 c. broccoli or green beans
Meal 3: 1.5 scoops protein powder with water and ice
Meal 4: 1.5 scoops protein powder with 8 oz skim milk (post-workout meal)
Meal 5: 4 oz chicken/fish/lean turkey/flank steak, large salad, 1 T. extra virgin olive oil
Meal 6: 1.5 scoops protein powder with water and ice or 4 egg whites/beaters
Meal 2: 4 oz chicken/fish/lean turkey/flank steak, 1/2 c. broccoli or green beans
Meal 3: 1.5 scoops protein powder with water and ice
Meal 4: 1.5 scoops protein powder with 8 oz skim milk (post-workout meal)
Meal 5: 4 oz chicken/fish/lean turkey/flank steak, large salad, 1 T. extra virgin olive oil
Meal 6: 1.5 scoops protein powder with water and ice or 4 egg whites/beaters
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