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Here we up it a bit to a 4500 calories menu.......
Here we up it a bit to a 4500 calories menu.......
Breakfast (800 calories) 4 egg whites + 2 whole eggs 1 cup oatmeal (dry measurement) 1 slice whole grain bread 1 tbsp natural peanut butter 1 orange Snack (700 calories) 1 can tuna 1 whole grain tortilla wrap 2 tbsp low-fat mayonnaise 1 banana 1 cup low-fat milk 12 almonds Lunch (800 calories) 6 oz chicken breast 1 ½ cups brown rice ½ chopped pepper ½ cup chopped mushrooms ½ cup chopped carrots 1 tbsp olive oil Snack (700 calories) 1 scoop protein powder 1 cup low-fat milk 1 banana 1 tbsp peanut butter 1 whole grain bagel Dinner (800 calories) 6 oz steak 1 cup whole grain pasta 1 tbsp olive oil 2 cups chopped mixed vegetables (to prepare stir-fry) 1 cup low-fat milk 1 cup berries Snack (700 calories) 1 cup cottage cheese 2 tbsp natural peanut butter ½ cup oatmeal (raw measurement) 20 almonds |
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