First thing upon waking up is to chug a 16 oz bottle of water
Meal 1 approximately 250 calories – Pumpkin Pie Protein Shake - 1 scoop of Womens Whey Vanilla 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, 3 handfuls of ice and 1 packet of all natural sweetener (optional-like Stevia or Truvia)-Blend all together and enjoy!
Meal 2 approximately 225 calories (Approx. 3 hours later) – 1 Quest Protein Bar, 1 apple
Meal 3 approximately 400 calories (Approx. 3 hours later) – 1 cup leftover BBQ chicken, red and yellow peppers on a mixed green salad with romaine lettuce and spinach covered with an oil based vinaigrette dressing.
Meal 4 approximately 150 calories (3 hours later) – WholeBody Green drink (2 scoops of WholeBody Green “Green Blend”, 1 packet of lemonade mix that you put into water bottles, mix in a shaker with 10-12 oz of cold water)
Meal 5 approximately 412 calories (Approx. 3 hours later) – 1 serving of Citrus Salmon:
Four 6-ounce fresh salmon filets
1 1/2 tablespoons olive oil
4 tablespoons fresh orange juice
1 teaspoon sea salt
1 teaspoon onion powder
1 teaspoon paprika
1/2 teaspoon black pepper
1/8 teaspoon allspice
1/8 teaspoon cayenne pepper
1 large avocado, diced
1/2 cup diced red onion
1 orange, diced
1 jalapeño pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper
2 teaspoons fresh lime juice
3 tablespoons fresh orange juice
2 tablespoons fresh cilantro, minced
Sea salt and black pepper to taste
In a baking dish combine the olive oil and the orange juice. Lay salmon in it and turn to coat. In a small bowl combine the salt, onion powder, paprika, black pepper, allspice, and cayenne pepper. Sprinkle over each side of salmon filets. Set aside to marinate for 30 minutes. In a small bowl combine all ingredients listed under Salsa. Mix, cover and chill in the fridge until the Salmon is done cooking. Heat a large skillet over medium-high and lightly coat with olive oil or vegetable cooking spray. Add the salmon and cook for 4-5 minutes; turn and cook on the other side for 2-3 minutes or until fish flakes easily. Serve with chilled avocado salsa.
Makes 4 servings. Per regular-sized serving: 412 Cal; 42g Protein, 20g Total Fat, 8g Carb; 2g Fiber; 4g Sugar
Meal 6 approximately 100 calories- (This meal will be used as your pre and post workout meal depending on when you work out during the day) –Mix 1 scoop Womens Whey Vanilla Protein to 4-6 fl. Oz of water. Drink 1/4 protein shake before workout (approx. 45-30 min. before exercise) and the other 3/4 of the protein shake after your workout.
*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.