Meal 1:

6 egg whites
1 cups oats (measured dry)
1/2 cup berries of choice
1 piece whole wheat toast (Ezekiel)

Meal 2:

6 oz chicken breast
1 cups (cooked) whole wheat pasta
4 oz green veggie

Meal 3:

6 oz chicken breast
1 cup white rice
4 oz green veggie
½ avocado

Meal 4:

60g whey protein
1tbsp almond butter
4 rice cakes

Meal 5: (post workout)

2 scoops whey isolate with water

Meal 6:

6 oz salmon
4oz asparagus

* this is an example for a male client*