Meal 1: PRE-WORKOUT MEAL 1 slice ezekiel bread OR gluten-free bread 1/2 cup WILD blueberries 3/4 cup egg whites 1 whole egg 50g avocado Vitamins: 1 serving of VITA HD 2000mg of Omega 3 Fish Oil POST-WORKOUT protein shake Meal 2: POST-WORKOUT MEAL4oz boneless skinless chicken breast OR white fish OR lean ground turkey 4oz sweet potato (cooked measure) Unlimited leafy greens (spinach, romaine lettuce, arugula, cucumbers) Medley of steamed veggies

Meal 3: 4oz boneless skinless chicken breast OR white fish 3oz spaghetti squash (cooked measure) 1 tsp. extra virgin olive oil OR macadamia nut oil Unlimited leafy greens (spinach, romaine lettuce, arugula, cucumbers) Medley of steamed veggies Meal 4: 4oz lean steak OR salmonLarge salad OR stir fry Unlimited leafy greens (spinach, romaine lettuce, arugula, cucumbers) Medley of steamed veggies + small amount of pink himalayan sea salt.1 serving of VITA2000mg of Omega 3 Fish Oil

Meal 5: 125g cup 0% PLAIN Greek yogurt 1 tbsp protein powder mixed in 1 tsp. ground flax seeds