Sample meal plan day one

Meal 1
Egg White omlette with spinach (cooked with cooking spray)
¾ cup oatmeal with 1 tbsp honey

Meal 2
2 scoops Whey Protein Shake blended with one large orange
2 slices whole grain toast w/ 1 tsp. light 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
1 or 2 boneless, skinless chicken breasts
1 cup brown rice
1 cup steamed broccoli
1 cup salad greens with fat free salad dressing