Meal | Food Items | |
---|---|---|
Breakfast |
Scrambled eggs (2 eggs) with spinach and tomatoes Whole grain toast (1 slice) Greek yogurt (1 small container) with mixed berries |
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Mid-Morning Snack | Apple slices with almond butter (2 tablespoons) | ![]() |
Lunch |
Grilled chicken breast (4-6 oz) over mixed greens Quinoa salad with cucumbers, bell peppers, and a light vinaigrette |
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Afternoon Snack | Carrot and celery sticks with hummus (4 tablespoons) | ![]() |
Pre-Workout Snack | Rice cakes (2) with peanut butter (2 tablespoons) | ![]() |
Post-Workout Snack | Whey protein shake with water or milk | ![]() |
Dinner | Baked salmon (4-6 oz) with steamed broccoli and brown rice | ![]() |
Evening Snack | Mixed nuts (small handful) | ![]() |
Hydration: Aim to drink at least 8 glasses (64 ounces) of water throughout the day.
Notes: