3\/4cup raw oats +1 1\/2cups of water
\n2 scoops whey protein
\n2tbsp unsalted organic peanut butter
\ncinammon
\nPREP: cook on stove or microwave. 3-5min cook time<\/p>\n
1cup fatfree cottage cheese
\n1\/2 chopped apple
\n1\/4cup blueberries
\n1\/2cup chopped celery
\n2 packets stevia
\n1oz raw unsalted almonds (12 almonds)
\nPREP: chop and mix together. 3min<\/p>\n
1 can tuna (in water)
\nmustard
\nmixed green salad mix with balsamic vinegar or redwine vinegar
\nsteamed broccoli
\n1oz raw unsalted almonds (12 almonds)
\nPREP: steam broccoli in microwave for 3-4min, with some water. mix tuna, mustard, and salad together. 5-6min total<\/p>\n
1 chicken breast
\nmustard
\nmixed green salad
\n1\/2 avocado
\n1 brown rice cake
\nPREP: can buy pre-cooked chicken breast from costco or store. mix all together. 5min prep<\/p>\n
1\/2cup egg whites + 1 whole egg
\n1\/2cup blueberries
\n1 brown rice cake
\nPREP: can buy egg whites in cartons at store. measure in measuring cup, cook on stove. brown rice can be bought pre-made. just warm up. 5-8min cook\/prep time.<\/p>\n
IN-BETWEEN MEALS (2-3 per day)
\n1.5 Scoops of Whey Protein powder.<\/p>\n
RIGHT AFTER WORKOUTS
\n2scoops Whey protein Powder
\n1\/2cup Oatmeal OR 1 Brown rice cake OR 1\/2cup rice (brown or white) | 15g-20g carbs
\noptional: 5g glutamine, 5g BCAAs (aids in recovery)<\/p>\n