SPN

6 oz Swordfish grilled. 194 Kcal, 0g carbs, 34g protein, 7g fat

8oz Baked Potato. 252 Kcal, 55g carbs, 5g protein, 0g fat

1 cup cauliflower, steamed. 34 kcal, 7g carbs, 3g protein, 0g fat

TOTALS: 480 kcal 64g Carbs 42g Protein 7g Fat

5oz. eye round steak, grilled. 159 kcal, 0g carbs, 31g protein, 4g fat

1 cup of cooked brown rice. 209 kcal, 40g carbs, 6g protein, 1g fat

1 cup of peas and carrots, steamed. 122 kcal, 22g carbs, 7g protein

1/2 cup of shredded broccoli, 15 kcal, 4g carbs, 0g protein, 0g fat

TOTALS: 490 kcal 65g Carbs 44g Protein 6g Fat

5oz Minced Turkey, browned. 182 kcal, 0g carbs, 33g protein, 6g fat

1 cup of cooked brown rice. 209 kcal, 40g carbs, 6g protein, 1g fat

1/4 cup of red beans. 61 kcal, 11g carbs, 3g protein, 0g fat

1/4 cup salsa. 36 kcal, 8g carbs, 1g protein, 0g fat

TOTALS: 488 kcal 63g Carbs 43g Protein 7g Fat

5oz Top Round Steak, grilled (silverside/rump). 230 kcal, 0g carbs, 35g protein, 8g fat

7oz Baked Yam. 205 kcal, 54g carbs, 4g protein, 0g fat

1 cup of Broccoli, steamed. 56 kcal, 10g carbs, 1 g protein, 0g fat

TOTALS: 498 kcal 64g Carbs 44g Protein 8g Fat

SNACKS

1 Cup of Low Fat Cottage Cheese with Pineapple. 217 kcal, 29g carbs, 21g protein, 3g fat

TOTALS: 217 kcal 21g Carbs 21g Protein 3g Fat

1/2 Cup of dry oats, cooked. 155 kcal, 27g carbs, 5g protein, 3g fat

1 scoop of Whey Protein. 80 kcal, 2g carbs, 18g protein, 1g fat

TOTALS: 235 kcal 29g Carbs 21g Protein 4g Fat

12oz Low Fat Milk. 160 kcal, 18g carbs, 12g protein, 3g fat

1 scoop of Whey Protein. 80kcal, 2g carbs, 18g protein, 1g fat

1/2 Banana. 60 kcal, 14g carbs, 0g protein, 0g fat

TOTALS: 260 kcal 33g Carbs 20g Protein 4g Fat