Steve cooks 12-WEEK college TRAINER ///

SAMPLE Meal Plan

Meal 1 Omelet and Oats
o 2 Whole Eggs
o 6 Egg Whites
o Veggies Of Choice
o 3/4 cup Oats
o Frozen Berries
Meal 2 Snack
o Protein Shake (ON Whey)
o Apple
o 15 Almonds
Meal 3 Sandwich and Fruit
o 2 Slices Ezekiel Bread or Whole Wheat
o 4 oz Roasted Turkey
o 2 Slices Low-Fat American Cheese
o Banana
Meal 4 Pre-Workout
o 8 oz Chicken Breast
o 10 oz Mixed Salad
o Sweet Potato
Meal 5 Post-workout
o Protein Shake (ON Hydro Whey)
Meal 6 One Hour Post-Workout
o 8 oz Steak (or Any Lean Protein)
o 1 cup Broccoli
o 1 cup Brown Rice
Meal 7 Snack
o 6 oz Greek Yogurt
o 15 Almonds
o 1 cup Granola
Meal 8 Bedtime
o Protein Shake (1 Scoop ON Casein)

NOTES

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