Diet examples:

Meal 1:
3 buckwheat pancakes
6 egg whites
1/2 a cup of apple sauce
617 calories
45g protein
71g carbs
15g fat
Meal 2:
6oz chicken breast
8oz sweat potato
1/2 a cup green veg
475 calories
45g protein
66g carbs
4g fat
Meal 3:
5oz lean steak
2 cups of couscous
1/2 cup of carrots
3 teaspoons of steak sauce
576 calories
46g protein
68g carbs
11g fat
Meal 4:
1 1/2 cups low fat cottage cheese
1 cup brown rice
1/2 cup pineapple (fresh)
608 calories
43g protein
65g carbs
16g fat

Meal 5:

1 bagel
4 slices roast beef
3 low fat cream cheese triangles
1 medium sliced tomato
handful lettuce
1 teaspoon low fat mayo
567 calories
45g protein
67g carbs
9g fat

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