check this plan out :
7:30 4 egg whites, 1 whole egg, 1/2 cup oats in water
10am 4oz chicken breast or 99% fat free ground turkey, 15 raw almonds
12pm 4 oz tuna, talipia, OR cod, 6 broclolli florets 1 tbs EVOO
3pm 4oz chicken breast or 99% fat free ground turkey, 1/4 cup brown rice
6pm...