Breakfast ______ calories
Choose:
____ c. oatmeal, ______ egg whites/_____ scoop protein powder
*Bob’s Red Mill -8 grain OR non-instant

______ egg white omelette (bell peppers, onions, mushrooms, broccoli,
asparagus, tomatoes, chili peppers)
*fat free cheese

*Add 1 tbsp. of Udo’s oil to protein shake OR 1 tbsp. of Udo’s fast food meal to oatmeal

Snack ________ calories
Choose:
_______ protein bar
_______ c. cottage cheese (w/ _____ fruit)
_______ protein shake
_______ fruit
_______ raw veggies (cucumber, bell pepper, Jicama, sweet peppers)
_______ lo-carb tortilla w/ ______ tsp/tbsp real peanut butter & sugarfree jelly
_______ lo-carb tortilla w/ ____ oz. deli meat or veggies
_______ handful nuts (walnuts, pistachios, almonds, peanuts)
_______ handful seeds (sunflower, pumpkin)

Lunch _______ calories
Choose:
Salad w/ _____ oz. lean meat and veggies
(fat free cheese only, lo-cal dressing)
______ oz. lean meat entrée, double veggies and small salad

Snack _______ calories
Choose from above list

Dinner _________calories

Snack (optional) _______ calories
sugar free jello soy dream protein shake w/ water
*Nitro-tech Nighttime formula
sugar free, fat free pudding celery w/ peanut butter veggies