No Workout

Meal 1: (7:30 AM - BREAKFAST)

4 egg white omelet w/veggies (mushrooms, peppers, tomatoes) with whole wheat wrap

Post workout: (10:15 AM) 

Hi-energy protein shake

Ingredients:

• 1 scoop vanilla protein
• 8 oz. nonfat vanilla yogurt
• ¼ cup honey
• 1 tbsp. Wheat germ
• ½ cup fresh strawberries
• ½ cup fresh cantaloupe, chunked
• ¼ cup ice cubes

Directions:

• Place all ingredients in a blender and blend on high for 1-1 ½ minutes or until smooth. Serve immediately.

Meal 2: (12:00 PM - LUNCH)

3-4 oz. Lemon-rosemary chicken

1 cup sweet potatoes

1 cup steamed broccoli

Meal 3: (3:00 PM)

Bacon Blue Burger Salad with Grilled Sweet Onions



• 1/8 tsp onion powder

• 1/8 tsp garlic powder

• 2 tbs worcestershire sauce
• 1/4 tsp ground black pepper

• 1 oz reduced fat blue cheese crumbles (Treasure House)



Salad:



• 1 cup sliced sweet yellow onion
• 1 medium sized sliced or chopped tomato
 or cherry tomatoes
• 1/2 cup chopped celery

• 12 cups chopped or shredded romaine lettuce

• 12 oz 97% browned Lean Ground White Turkey

• 4 slices extra-lean pepperoni slices

Directions:



1. Coat pan with cooking spray and crisp bacon. In a separate pan grill sliced white onions until translucent. Once bacon is done, remove from pan and add ground turkey. Brown until cooked through.

2. Chop bacon into small pieces.

3. Prep other salad ingredients: chop romaine, slice celery, dice tomatoes, peel and slice avocado.

4. In a blender combine Greek Yogurt, milk, blue cheese and seasonings.

5. Layer lettuce in bowl followed by celery, tomatoes, avocado, grilled onions, chopped bacon, and ground turkey. Drizzle with blue cheese dressing.

Meal 4: (6:00 PM - DINNER)

3-4oz Tilapia

1 cup grilled zucchini, butternutsquash, and mushrooms in vinegar

Meal 5: (8:00 PM)

Peanut brittle protein shake