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BREAKFAST
8 EGG WHITES
PROTEIN
29
CARBOHYDRATES
0
FAT
0
CALORIES
137
1 WHOLE EGGS
72
36
207
53
TOTAL
46
37
12
469
PROTEIN
CARBOHYDRATES
FAT
CALORIES
16
210
28
149
10-12 STRAWBERRIES
12
50
TOTAL
15
48
18
409
PROTEIN
44
CARBOHYDRATES
0
FAT
5
CALORIES
234
7 OZ SWEET POTATO
41
179
2 CUP BROCCOLI
12
62
79
TOTAL
53
53
15
554
PROTEIN
44
CARBOHYDRATES
0
FAT
5
CALORIES
234
46
218
21
90
TOTAL
54
54
14
563
PROTEIN
51
CARBOHYDRATES
0
FAT
5
CALORIES
245
20
110
12
118
TOTAL
56
32
473
MID-MORNING
2 TBSP NATURAL PEANUT/ALMOND
BUTTER
LUNCH
5 OZ CHICKEN
MID DAY
5 OZ CHICKEN
DINNER
7 OZ TILAPIA OR WHITE FISH
WWW.BODYBUILDING.COM/BEGINNERSGUIDE
PROTEIN
1
CARBOHYDRATES
4
FAT
0
CALORIES
16
14
81
TOTAL
15
97
PROTEIN
50
CARBOHYDRATES
8
FAT
4
CALORIES
260
1 SMALL APPLE
20
77
TOTAL
50
28
337
DAILY TOTAL
292
259
69
2902
POST-WORKOUT
PROTEIN SHAKE
FOODS
EGGS
4.5 LBS
3 LBS
2-3 LOAVES
1 LBS
DRY OATS
2.25 LBS
3 LBS
SWEET POTATOES
2-3 CARTONS
SMALL AVOCADOS
APPLES
3 LBS
BROCCOLI
3 LBS
MIXED VEGETABLES
1.5 LBS
SPINACH
TOMATOES
28 OZ
NOTES
WWW.BODYBUILDING.COM/BEGINNERSGUIDE