Generic Diet for figure

10 weeks out:

Low Days – 2 days a week

7:30am:
Coffee
1 serving Greens+
1 Multi Vitamin
1 Vitamin D

10-11am:
½ cup Pineapple
½ cup Low fat Cottage cheese

2-3pm:
5.3 oz. Greek yogurt
1tbsp PB2

5pm:
1 scoop protein powder

6-7pm:
8 oz. extra lean ground turkey
1 cup Red potatoes
2 cups spinach salad
1 tbsp. olive oil/vinegar dressing

8-9pm:
1 scoop protein powder
1 tbsp PB2

Before Bed:
Zinc
Magnesium
1 serving SF Metamucil
Fish Oil

Medium Days – 3 days a week

7:30am:
Coffee
1 serving Greens+
1 Multi Vitamin
1 Vitamin D

10-11am:
1/2 Grapefruit
1 Hardboiled egg
5 hardboiled egg whites

2-3pm:
1 cup raspberries
4 oz. deli turkey breast
8 Cashews or almonds

6-7pm:
8 oz. extra lean (96%) ground beef
1 cup Sweet potato
1-2 cups broccoli

8-9pm:
2 teaspoons peanut butter
1 scoop protein powder

Before Bed:
Zinc
Magnesium
1 serving SF Metamucil

High Days – 2 days a week

7:30am:
Coffee
1 serving Greens+
1 Multi Vitamin
1 Vitamin D

10-11am:
1 Apple
1 scoop protein powder

2-3pm:
1 cup berries
3 oz. turkey breast

6-7pm:
8 oz. chicken breast
1 cup Sweet potato
2 cups spinach salad
1 tbsp. olive oil/vinegar dressing

8-9pm:
2 Rice cakes
1/2 medium Banana
1 tbsp. Honey
5.3 oz. Oikos Greek Yogurt

Post Workout (Later afternoon/evening)
1 scoop protein powder
1 pop tart

Before Bed:
Zinc
Magnesium
1 serving SF Metamucil

5 weeks out:

Low Days – 3 days a week

7:30am:
Coffee
1 Multi Vitamin
1 Vitamin D

10-11am:
4 oz. 99% Lean Ground Turkey or Turkey Cutlet
1 tbsp. PB2

2-3pm:
1 egg, 2 egg whites
1 tbsp PB2

5pm:
1 scoop protein powder
1 tbsp PB2

6-7pm:
8 oz. 99% Lean Ground Turkey or Turkey Cutlet
5 oz Red potatoes
2 cups spinach salad
1 tbsp. olive oil/vinegar dressing

8-9pm:
1 scoop protein powder
1 tbsp PB2

Before Bed:
1 serving Greens+
Zinc
Magnessium
1 serving SF Metamucil
Fish Oil

Medium Days – 2 days a week

7:30am:
Coffee
1 Multi Vitamin
1 Vitamin D

10-11am:
1 Hardboiled egg
6 hardboiled egg whites

2-3pm:
4 oz. 99% Lean Ground Turkey or Turkey Breast Cutlet
8 Cashews or almonds

6-7pm:
8 oz. extra lean (96%) ground beef
1/2 cup Sweet potato
1 Cup Broccoli

8-9pm:
2 teaspoons peanut butter
1 scoop protein powder

Before Bed:
1 serving Greens+
Zinc
Magnesium
1 serving SF Metamucil

High Days – 2 days a week

7:30am:
Coffee
1 Multi Vitamin
1 Vitamin D

10-11am:
1 scoop protein powder
1 tbsp. PB2

2-3pm:
6 oz. 99% Lean Ground Turkey or Turkey Breast Cutlet

6-7pm:
8 oz. chicken breast
1 & 1/2 cups Sweet potato
1 cup broccoli

8-9pm:
1 scoop protein powder
4 Quaker Caramel Corn Rice Cakes

Before Bed:
1 serving Greens+
Zinc
Magnesium
1 serving SF Metamucil

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