[F.I.S.T.]

Here we up it a bit to a 4500 calories menu.......

[SIZE="3"]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 [/SIZE]