• water with every meal! around 8 glasses per day, more with workout
• high caffeine content drinks (coffee) limit of 2 cups a day
• lower caffeine content drinks (tea) limit of 4 cups a day

breakfast (pick 1-2)

• black coffee
• 2 boiled eggs
• egg white omelette
• overnight oats with fruit / berries and honey
• low-fat yogurt with fruit / berries
• greek yogurt with fruit / berries
• cottage cheese and tomato on whole-wheat toast
• protein smoothie

lunch (pick 1 main and/or 1 side)

• main
  • 4oz grilled meat (chicken, beef, turkey)
  • 2 boiled / fried eggs
  • salad with protein
  • meat and veggie stir fry
  • tuna salad with whole-wheat crackers
  • chicken and avocado wrap
• side
  • large leafy salad (can use olive oil or vinegar dressing)
  • soup
  • grilled veggies
  • 2oz cheese

dinner (pick 1 main and/or 1 side)

• main
  • grilled meat (chicken, beef)
  • salad with protein (chicken, eggs)
  • meat and veggie stir fry
  • tuna salad with whole-wheat crackers
  • shellfish
  • sushi
• side
  • leafy salad
  • soup
  • grilled veggies (asparagus, green beans, mushrooms)

snacks (pick 1-3)

• 1 fruit
• veggies with dip
• greek yogurt with fruit / berries
• dark chocolate
• nuts
• whole-wheat cookie