Lean Up For Women I

WORKOUT DAY

Breakfast

1 whole egg

2 egg whites

¼ cup oatmeal

Snack

4 oz 2% plain Greek yogurt

1 tbsp ground flaxseed

Lunch

¼ cup faro, Quinoa, brown rice

3-4 oz grilled chicken breast

¼ cup black beans

1 cup mixed greens

¼ avocado

Pre-workout

½ scoop Whey protein

5 grams BCAA

Post-Workout

1 scoop Whey Protein

8 oz coconut water

8 oz water

1 gram omega-3 fish oil

5 grams BCAA

Dinner

4-5 oz sirloin steak

1 cup broccoli

1 3-4 oz (small) sweet potato

Bedtime Snack

3 egg whites

1 oz mixed nuts (Brazil, Almond, Walnuts)

NON-WORKOUT DAY

Breakfast

3-4 oz lean ground turkey

1 oz mixed nuts

1 gram omega-3 fish oil

Snack

¼ cup oatmeal

1 tbsp ground flaxseed

2 egg whites

Lunch

3-4 oz low sodium lunch meat

1 cups mixed green salad

¼ cup fresh berries

1 tbsp oil / vinegar mix

1 gram omega-3 fish oil

Snack

1 scoop mixed protein

1 tbsp fresh ground nut butter

2 cups unsweetened vanilla almond milk

Dinner

4-5 oz salmon

15 asparagus

Bedtime Snack

½ cup low-fat cottage cheese

1 tbsp fresh salsa

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