This is the rough draft :



Meal 1
• 3 whole eggs
• 1 cup skim milk
• 1 cup cooked oatmeal (prepare with water only and Cinnamon)
• 1 tablespoon flaxseed oil (mix in with the oatmeal)
• 1/4 cup raisins
• 1/2 cup mixed frozen berries

Meal 2
• 6 ounces chicken breast (cooked weight)
• 2 cups salad with dark, leafy green vegetables, onions, peppers, etc.
• 1 tablespoon olive oil and vinegar, to taste
• 1 apple


Meal 3
• 6 ounces tuna (cooked weight)
• 1 sweet potato (baked)
• 2 cups stir-fry vegetables (broccoli, peppers, onions, etc.), using olive oil to cook them
• 1 ounce peanuts
• 1 cup strawberries
• 1 cup orange juice with pulp

Meal 4
• 1 cups plain yogurt
• 1/2 cup raisins
• 1 ounce peanuts
• 1 banana

Meal 5—Immediately post-workout
• 2 scoop protein
• Malto and Dextro Blend (2 scoops each)
• 8 ounces grape juice

Meal 6—90 minutes post-workout
• 2 scoop whey protein
• Malto and Dextro Blend (2 scoops each)
• 8 ounces grape juice