Sample meal plan day five

Meal 1
Egg White omlette with zucchini (cooked with cooking spray)
1 Cup Cheerios
½ Cup Skim Milk

Meal 2
2 scoops Whey Protein Shake blended with one large orange
1 English Muffin with non-hydrogenated spread

Meal 3
1 ½ tuna sandwiches made with:
3 slices whole grain bread2 cans of tuna
2 tbsp fat-free mayo + 1 tsp mustard (salt + pepper to taste)
2 tbsp chopped onion and 2 stalks chopped celery

Meal 4
1 ½ cups fat-free cottage cheese
1 large banana
½ bagel with fat-free cream cheese

Meal 5
Chicken Stir Fry made with:
5 ounces lean boneless Chicken breast Cubed
2 cups diced vegetables which may include:
Cabbage, Onions, Broccoli, Green or Red Peppers
1 tbsp. Soy Sauce

Use 2 tsp. olive oil in large frying pan or wok, heat oil thoroughly and then add chicken stirring constantly until no longer pink, then add vegetables and Soy Sauce.
Continue Stirring until vegetables are heated and just slightly crisp.

Serve with 1 cup brown rice