Monday, Tuesday, Wed Plan

Monday:
Pre Breakfast: 1 scoop protein powder 120. 20

Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot

Snack: Yogurt, 14 almonds
TC:180 Prot: 7

Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52

Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5

Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24

Dessert: 1 mini brownies TC: 75

Total for day:
Cals: 1830 Prot: 124

Tuesday:

Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams

Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13

Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams

Snack: (after gym) Protein powder 120 cals, 20 grams prot

Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28

Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams

TC: 1521 Prot: 118

Wednesday:

Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35

Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25

Snack: Yogurt, 18 carrots TC: 140 Prot: 5

Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20

Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5

TC: 1610 Prot: 117