Shawls4U

• Meal 1: Contains starchy carbs
• Meal 2: Few carbs, if any
• Meal 3: Few carbs, if any
• Meal 4: (Post-Workout Nutrition) Contains starchy carbs
• Meal 5: Contains starchy carbs
• Meal 6: Contains starchy carbs
 
Sample Meal Options
MEAL 1: CHEESY SCRAMBLED EGGS WITH SCALLIONS • 3 omega-3 eggs • 4 egg whites (to add variety, you can switch out for 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or ¼ cup canned salmon) • ¼ cup shredded cheddar cheese • 2 scallions, chopped (switch out for 2 tbsp salsa, ¼ cup diced onions, or 2 tbsp diced sun-dried tomatoes) • 2 slices Ezekiel bread (switch out for 1 multi-grain English muffin, 3 corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats) • 1 small apple (switch out for 2 kiwis, 1 small banana, or 1 cup raspberries)
BLUEBERRY ALMOND SMOOTHIE
• 2 scoops vanilla protein powder • 1 cup blueberries (switch out for ¾ cup frozen mango chunks) • 1 oz almonds (switch out for 1 oz cashews) • 1 cup vanilla almond milk (switch out for vanilla coconut milk) • 1 cup water • 3–4 ice cubes
MEAL 3: GRILLED FLANK STEAK WITH TOMATO BEAN SALAD
• 6 oz fl ank steak (switch out for 6 oz salmon fi llet; 3 boneless, skinless chicken breasts; or 6 oz trout) • 1 tomato, diced • ½ cucumber, diced • 1 cup chickpeas (switch out for 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans) • 1 tsp olive oil
MEAL 4: POST-WORKOUT NUTRITION
•Recovery shakecontaining 50g carbs + 25g protein
MEAL 5: ROASTED CHICKEN WITH QUINOA SALAD
• 6 oz boneless, skinless chicken breast (switch out for 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef) • 1/3 cup quinoa, dry measure (switch out for 1/3 cup couscous, ¼ cup brown rice, or ¼ cup wild rice) • 2 tbsp walnuts (switch out for 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios) • 2 tbsp Craisins (switch out for ½ cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened,
MEAL 6: YAMS...