Sample meal plan day two

Meal 1
2 Nutri-Grain Waffles
1 Cup Natural Applesauce sprinkled with cinnamon (for topping)
1 tsp. Smart Balance Light spread (or other non-hydrogenated spread)
2 Scoops Whey Protein blended with water

Meal 2
1 ½ Cups Cottage Cheese
2 Lrg. Oranges

Meal 3
Turkey sandwich made with:
4 Slices Roasted Fat-free Turkey Breast
2 Slices Whole Grain Bread
2 tbsp fat-free mayo
Romaine Lettuce
Tomato Slices

Meal 4
Grilled Chicken Salad made with
5 oz. Grilled Chicken Breast
2 Cups Romaine Lettuce
Tomatoes
Cucumber Slices
Fat-free dressing
1 Large or 2 Small Whole Wheat Pitas (salad may be stuffed inside, makes it easier on the go)

Meal 5
1 ½ Cups Fat-free Cottage Cheese
1 Large Banana Sliced
1 Tbsp. Honey + Cinnamon
(mix the above for a tasty desert—this meal is great after a workout)