— abdiel | | bowl of oatmeal with berries 2| green smoothie 3| homemade protein or breakfast bar 4) low fat yogurt with banana or pear 5| 3-eggs with spinach and mushrooms 6 | 1/2 serving protein pancakes | | chicken, green beans and sweet potato 2 turkey ham whole grain sandwich | sweet potato with cottage cheese 4| baked salmon with rice and veggies 5 | tuna and lettuce salad with light mayo 6 | chicken breast light Caesar salad | | chicken breast with g.beans or broccoli 2| meatballs or burger with cucumbers 3 | tuna and lettuce salad with light mayo 4| lean pork with cauliflower and broccoli 5| baked ground pork with eggplant 6 | baked salmon with broccoli six meals a day - SUED) muscle definition mealplan @ darebee.com Eo 3 Eo | | turkey or pork ham with raw veggies 2| cheese stick with handful of grapes 3) sliced apple with Iths nut butter 4 cup cantaloupe with almonds 5 | sliced tomato with light mozzarella 6 | pear with walnuts or almonds | | low fat Greek Yogurt with honey 2| handful of almonds, apple or orange 3| 1/2 homemade protein or breakfast bar 4 | low fat sugar free chocolate milk or shake 5 | sardine bruschetta toast with tomato 6 | cottage cheese with pineapple chunks | | low fat Greek yogurt with cinnamon 2| hardboiled egg with 1/2tsp light mayo | turkey or pork ham with cucumbers 4| low fat sugar free chocolate milk or shake 5| 1/2 chicken breast strips with garlic yogurt 6 | cubed ham with cottage cheese meat | poultry | fish | dairy amounts: up to 6oz (170g ] per meal Nuts: a handful a day maximum - can be split between meals bread: always wholegrain, maximum | slice a day or none meals 2, 4, and 6 are optional / post & pre workout meals