MEAL 1
Egg & Egg White Veggie Omelet with Greek Yogurt
– 2 whole eggs
– 1/2 cup egg whites
– 1/2 cup diced bell peppers
– 1/4 cup diced onions
– 1/4 cup spinach
– 1 tsp olive oil (for cooking)
– 1 cup Greek yogurt (plain, non-fat)
Calories: 450
Protein: 44g
MEAL 2
Grilled Chicken & Quinoa Salad
– 7 oz grilled chicken breast
– 1/2 cup cooked quinoa
– 1 cup mixed greens (like spinach and arugula)
– 1/2 cup cherry tomatoes
– 1/4 cup diced cucumber
– 1 tbsp olive oil and lemon juice dressing
Calories: 580
Protein: 55g
MEAL 3
Baked Salmon with Sweet Potato & Green Beans
– 6 oz baked salmon
– 1 medium sweet potato
– 1 cup steamed green beans
– 1 scoop whey protein powder (mixed with water)
Calories: 570
Protein: 61g
DAY TOTAL
Calories: 1,600
Protein: 160g
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