Wednesday

0540: Smoothie - 1/2c plain nonfat yogurt, 4 oz orange/pineapple juice, 15g MHP Probolic protein (vanilla), 1 peach

0900: 1/3c oats, 25g MHP Probolic (cookies n cream)

Tuesday

0600: Protein shake - 1 scoop MHP Probolic-SR, 8 oz soy milk (sugar free), 1/2c nonfat yogurt

0830: 1/2c cottage cheese, 1 container CC yogurt, 1 medium apple

1030: 3 oz chicken, 3c lettuce, 1/4c sundried tomatoes, Wishbone 10-cal spray dressing

1200: Luncheon at work

1445: Egg salad sandwich - 1 whole egg, 2 egg whites, 1 tbsp light Mayo, mustard, pepper, on 2 slices WW bread, 1c mixed veggies

1615 Preworkout: 1c Kashi cinnamon harvest cereal, 3 oz soy/3 oz cow's milk, 1/3c cottage cheese

1830 Postworkout: 20g ON whey protein, 1 multi-grain rice cake

2000: 1 whole egg, 3 egg whites, 1c green beans, 1 slice WW toast

Subtotals: 41, 189, 163

Monday

After taking a week “off,” I am ready to get things going again with my off-season weight maintenance plan.

0610 – Protein Smoothie (1/4c oats, ½ banana, 1/2c plain nonfat yogurt, 2/3 packet MHP Probolic Vanilla Protein, cinnamon, splenda, 1c Silk (no sugar added)) 378, 8, 44(5), 32

0900 – Pure Protein bar (280)

1130 – 3 oz chicken breast, 1.5c mixed veggies (broccoli, carrots, watercress, snap peas)

1330 – Salad (2.5 oz chicken breast, 2c lettuce, sun-dried tomato slices, WishBone 10-calorie vinaigrette spray dressing), string cheese

1500 – 1/2c 1% cottage cheese, 1 container Lite n Fit yogurt (Key Lime Pie), ½ banana

1630 Pre-workout - 1c Kashi cinnamon harvest cereal, 4 oz soymilk, 4 oz milk, 1/3c cottage cheese

Train Back/Biceps 1730-1815

1830 Post-workout – 25g ON Whey Isolate, 2 rice cakes, 2 tsp jam

2000 – 1.5 whole egg + 3 egg whites, 2c broccoli, 1 slice ww toast, 1 tbsp natty PB

TOTALS: 2167 cals, 47g fat, 235g carbs, 217g protein
*Notes: Protein way too high, fat and carbs slightly high... fix for tomorrow!