Meal 1
3/4 cup low-fat cottage cheese
2 slices whole-grain bread
2 tsp. low-sugar fruit spread
Totals: 280 Cal, 26g Pro, 35g Carb, 4g Fat

Meal 2
1.3 oz. prepared cream of rice cereal
4 Tbsp. whey protein powder
1/2 cup low-fat milk
Totals: 249 Cal, 23g Pro, 37g Carb, 1g Fat

Meal 3
3 oz. chicken breast, broiled
3/4 cup prepared couscous
Totals: 242 Cal, 29g Pro, 27g Carb, 2g Fat

Meal 4
4 oz. ground turkey, browned
5 oz. baked potato
1 Tbsp. fat-free sour cream
Totals: 305 Cal, 25g Pro, 40g Carb, 5g Fat

Meal 5
Large salad:
1 hard-boiled egg
2 hard-boiled egg whites
2 slices fat-free cheese
1/4 small cucumber,* chopped
1/4 small onion,* chopped
1/2 cup diced tomato
1 cup fresh spinach*
1 small pita, toasted
Totals: 281 Cal, 26g Pro, 33g Carb, 5g Fat

Meal 6 Stir-fry:
3.5 oz. shrimp
1 tsp. olive oil
1/2 cup brown rice, cooked
1/2 cup broccoli florets*
1/4 cup sliced mushroom*
1/4 cup cauliflower florets*
2 tsp. fat-free low-sugar salad dressing
Totals: 313 Cal, 25g Pro, 42g Carb, 5g Fat

DAILY TOTALS: 1,670 Cal, 154g Pro, 214g Carb, 22g Fat

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