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Sample Menu’s for Protein Day’s

Monday

Breakfast:  Oatmeal and Egg whites

Mid-morning:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of vegetables

Lunch:  Grilled Chicken Breast lightly seasoned, 1 – ½ cups of Broccoli

Mid-afternoon:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of mixed vegetables

Dinner:  Tuna Salad, vegetables

Evening:  Protein shake

Tuesday:

Breakfast:  Oatmeal and egg whites

Mid-morning:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of vegetables

Lunch:  Grilled Tilapia lightly seasoned, Zucchini

Mid-afternoon:  Turkey Breast (1 ½ serving), mixed vegetables

Dinner:  Egg White Omelet, veggies

Evening:  Protein shake

Wednesday:

Breakfast:  Cream of Wheat and Egg Whites

Mid-morning:  Whey Protein (no carbohydrates) 1 ½ scoop, 1 cup of vegetables

Lunch:  Grilled Shrimp lightly seasoned, Roasted Asparagus

Mid-afternoon:  Extra Lean Ground Turkey Breast (1 ½ serving), mixed vegetables

Dinner:  Egg White Omelet, Broccoli

Evening:  Protein shake

Thursday:

Breakfast:  Cream of Wheat and Egg Whites

Mid-morning:  Protein shake

Lunch:  Grilled Chicken Breast, mixed vegetables, and side salad with spinach and arugula.

Mid-afternoon:  Tuna and mixed vegetables

Dinner:  Protein shake

Evening:  Egg White Omelet & vegetables

Friday:

Breakfast:  Oatmeal Protein Shake

Mid-morning:  Protein Muffins

Lunch:  BBQ Chicken breast, watercress and arugula salad with veggies, and broccoli.

Mid-afternoon:  Protein Shake

Dinner:  Turkey Chili, and squash, side salad

Evening:  Protein Shake

Saturday:

Breakfast:  Breakfast Burrito:  Whole Wheat Tortilla, Veggies, and Egg Whites, Kraft Fat-Free Cheese

Mid-morning:  Protein Shake

Lunch:  Salmon, mixed veggies.

Mid-afternoon:  Protein shake

Dinner:  Mushroom Turkey Burgers, Veggies

Evening:  Egg white omelet with veggies

Saturday:

Breakfast:  Oatmeal and egg whites

Mid-morning:  Protein muffins

Lunch:  Grilled Chicken and vegetables

Mid-afternoon:  Protein shake

Dinner:  Grilled Salmon, Salad, and vegetables

Evening:  Egg White Omelet, and Vegetables

Sunday:

Cheat Meal!

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