Breakfast:
1 cup oatmeal (dry measurement)
297 cal, 57g carbs, 12g protein, 6g fat.
1 tsp. sugar
16 cal, 4 carbs, 0g protein, 2g fat.
1 cup low-fat (1%) milk
100 cal, 12g carbs, 8g protein, 2g fat.
8 egg whites
136 cal, 1g carbs, 28g protein, 0g fat.
1 whole egg
75 cal, 1g carbs, 6g protein, 5g fat.
Totals:
624 cal, 75g carbs, 54g protein, 13g fat

Preworkout Meal:
4 oz oven-roasted turkey breast
124 cal, 0g carbs, 20g protein, 4g fat.
2 slice whole-wheat bread
140 cal, 24g carbs, 6g protein, 2g fat
1 tbsp. fat-free mayo
10 cal, 2g carbs, 0g protein, 0g fat,
3 fig, Newton cookies
165 cal, 30g carbs, 1g protein, 5g fat.
Totals:
439 cal, 56g carbs, 27g protein, 1g fat.

Midday Meal:
6 oz. flank steak
264 cal, 0g carbs, 36g protein, 13g fat.
1 medium yam
281 cal, 69 carbs, 6g proteib, 0g fat.
Totals
545 cal, 69g carbs, 42g protein, 13g fat.

Post-Workout Meal:
8 oz atlantic salmon
416 cal, 0g carbs, 48g protein, 24g fat.
2 cups pasta (cooked)
394 cal, 80g carbs, 62g protein, 26g fat.
Totals
810 cal, 80g carbs 62g protein, 26g fat.

Pre-Bedtime Meal:
3 scoops casein protein
360, 12g carbs, 72g protein, 3g fat.
Totals
360, 12g carbs, 72g protein, 3g fat.


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