PROTEINS
Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Egg Whites
Egg Substitutes
Low Fat Cottage Cheese
Fillet Mignon
Ahi
Tri Tip Steak

CARBS
Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Fat-Free yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Pasta

VEGETABLES
Broccoli
Asparagus
Lettuce (dark green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion

1. Eat 4-5 meals per day. Space your meals 3 hours apart.
2. Three of the meals must contain (1) protein, (1) Carb & (1) vegetable from the list.
3. The other 1-2 meals you may use meal replacement shakes or use (1) protein & (1) carb from the list.
4. No carbs 4 hours before bedtime.
5. One serving of carbs equals the size of your clenched fist.
6. One serving of protein equals the size of your flat hand. Eat as many veggies as your want.

LOTS OF WATER!

If you're wanting to build mass, take in more protein.