March 6, 2014
3
spoons
of
protein
milkshake
!
Lunch
8
oz.
of
sliced
turkey
breast
4
pieces
of
bread
carrot
sticks
lettuce
!
Snack
strawberries
cheese
!
Dinner
8
oz.
Salmon
1
¼
baked
potatoes
broccoli
!
!
!
Gerardo:
2900
calories
a
day
example
menu
!
Breakfast
3
eggs
12
egg
whites
1.5
cups
of
oatmeal
1
banana
!
Snack
Granola
bar
8
oz.
Milk
!
Lunch
2
pieces
whole
wheat
bread
to
make
1
grilled
cheese
sandwich
2
oz.
cheese
16
oz.
tomato
soup
!
Snack
1.5
cups
whole-‐wheat
pasta
4
oz.
pasta
sauce
4
Tb
parmesan
cheese
!
Dinner
8
oz.
chicken
breast
1
½
cups
white
rice
1
½
cups
corn