First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 300 calories – Pumpkin Pie Protein Shake – 1.5 scoops of Protein Vanilla Whey Protein, 1/2 cup of unsweetened almond milk, 1/2 banana, 1/4 cup of pumpkin puree, 1/8 tsp of nutmeg, 1/4 tsp of cinnamon, 1/4 tsp of vanilla, 1 packet Stevia (Truvia or Splenda ok substitutions), 3 handfuls of ice & blend all together.
Meal 2 approximately 325 calories (Approx. 3 hours later) – 1 handful of raspberries, 1 handful of almonds, 1 low sugar/high fiber protein bar (Right now my wife and I use Quest Protein Bar)
Meal 3 approximately 400 calories (Approx. 3 hours later) –– 4 slices of lunch turkey meat cut up, 1 handful of almonds, 1 handful of blueberries, mixed green salad, covered with low calorie vinaigrette dressing (raspberry vinaigrette goes well with the berry salads).
Meal 4 approximately 300 calories (Approx. 3 hours later) –2 scoops of WholeBody Green (or protein shake of your choice) mixed with 1.5 scoops of Protein Vanilla Whey Protein with water and 1 packet of naturally sweetened powdered drink mix.
Meal 5 approximately 500 calories (Approx. 3 hours later) – BBQ Chicken Lettuce Wraps with grilled asparagus. You’ll want to eat approximately 2 chicken breasts worth of the recipe so that may be 3-4 wraps depending on the size of your lettuce. Here's the recipe:
BBQ Chicken Lettuce Wraps
BBQ Sauce of your choosing
1 Large Head of Iceberg Lettuce
1 Red Onion chopped (optional)
1-2 Large Carrots grated (optional)
Preheat oven to 400 degrees. Line a 13x9x2 glass baking dish with aluminum foil. Spray foil with Pam. Place chicken in baking dish (as many as you can fit in there as we’ll save the leftovers to use for the next few days).
Use your favorite BBQ sauce and spoon over chicken until all the pieces of chicken are covered in the sauce. Bake for 50-60 minutes until chicken is no longer pink inside.
Once it’s cooked carefully shred the meat and use the iceberg lettuce as a “wrap” to place the BBQ Chicken in. Top with shredded carrots & Red onion if you’d like and enjoy.
If you know how to make chicken in a slow cooker this will be even tastier if you do prepare the chicken that way (more tender and giving time for the sauce to simmer into the chicken), but since I wasn’t sure if many people would have a slow cooker I made the recipe for the oven.
Here's the video: http://www.fit2fat2fit.com/2011/12/bbq-chicken-lettuce-wrap-recipe/
Meal 6 approximately 250 calories - (This meal will be used as your pre and post workout meal depending on when you work out during the day) – 2 scoops of Protein Vanilla Whey Protein. Drink ½ of your shake 30 min. before your workout and the other ½ immediately after
**We will be cooking a large batch of BBQ Chicken Lettuce Wraps all at once to save and use as leftovers for the next several days. Seal tight in Tupperware containers so it will last longer. *Make sure to drink water consistently throughout the day. The amount of water varies per person, but you should have at least 1 clear urination per day.