Road2HardCoreIron

Meal 1
TO GAIN
TO LOSE
2 whole organic eggs
1 whole organic egg
1/2 cup egg whites
2 egg whites
1 cup oats mixed in water
1/2 cup oats mixed in water
1 large orange, apple or grapefruit
1/2 cup berries
 
Meal 2
TO GAIN
TO LOSE
1 cup Greek yogurt (2%)
3/4 cup Greek yogurt (0%)
1/4 cup walnuts
1/8 cup almonds or walnuts
1 cup berries
 
Meal 3
TO GAIN
TO LOSE
6 oz organic chicken breast
4 oz organic chicken breast
1 cup brown rice
1/4 cup brown rice
1 tbsp olive oil
2 tbsp olive oil
1 cup green vegetables
1 cup green vegetables
Meal 4 (shake)
TO GAIN
TO LOSE
2 scoops whey protein
1 scoop whey protein
12 oz almond milk
8 oz almond milk (unsweetened)
3 tbsp organic peanut butter
2 tbsp almond butter
1/2 cup dry oats
 
1 large banana
 
Meal 5
TO GAIN
TO LOSE
6 oz wild salmon
4 oz wild salmon
6 oz sweet potato
2 oz sweet potato
1 cup green vegetables
1 tsp olive oil
 
1 cup green vegetables
Meal 6 (pre-sleep shake)
TO GAIN
TO LOSE
2 scoops whey protein
1 scoop whey protein
12 oz almond milk
8 oz almond milk (unsweetened)
3 tbsp almond butter
2 tbsp almond butter