A good diet is well-rounded and contains some of each of the food groups. You should also include a supplement in your diet.
As we’ve said, you should be eating 5 or 6 smaller meals every day instead of three large ones. Space your meals about 2 to 2 ½ hours apart.
Try out a few of these meal plans to start out with.
Meal 1
Vegetable omelet (3 egg whites, 1 whole egg, 1 cup veggies)
You can also add some chicken or lean beef if you want.
Meal 2
One cup yogurt or a protein shake
Meal 3
6 oz Chicken
Small raw vegetable salad
1 bagel
Meal 4
1 piece fruit
3-4 oz Chicken
Meal 5
6 oz fish
1 – Cup grilled veggies
1 – Cup brown rice
Meal 1
3 packs instant oatmeal
1 banana
1 cup of yogurt
1 cup of cottage cheese
Meal 2
Protein shake
1 large baked potato
Meal 3
8 ounces chicken breast
2 cups pasta
1 apple
1 cup yogurt
Meal 4
1 can of tuna
1 – 2 cups broccoli
Meal 5
Protein shake
1 cup brown rice
Meal 6
8 ounces broiled fish
1 cup veggies
2 cups rice
