Breakfast
Oatmeal with applesauce and raisins
2 whole eggs and 6 egg whites
Gym Supplement (after breakfast) – Protein bar
Lunch
Brown rice with vegetables
2 chicken breasts
Snack
Whole wheat pita bread with tuna fish.
Evening
Banana and whey protein shake.
Dinner
Pasta or brown rice
Vegetables and salad
Chicken/fish.
Supplements
Low fat cottage cheese
Casein protein shake.
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