Meal plan:

Day 1:

Breakfast:
Omelette made with one whole egg and 3 egg whites, ½ cup diced mushrooms and peppers and 1 ounce low fat cheese.
2 slices of whole grain bread.
6 ounces orange juice or any other fruity juice.
Water.

Mid-morning snack:
1 cup low fat yoghurt.

Lunch:
Grilled skinless chicken breast.
½ cup brown rice
1 cup steamed vegetables
Small side salad with olive oil and vinegar
Water

Go and Work out and during workout drink plenty of water
After workout have:
1 scoop of protein shake
1 cup milk
1 teaspoon of peanut butter
1 banana

Dinner:
8 ounces of grilled steak
1 potato (sweet if you like)
1 cup steamed vegetables
Small side salad with olive oil and vinegar

Night time snack:
1 apple
1 tablespoon peanut butter.

Day 2:

Breakfast:
Scrambled eggs made with 1 large egg and 4 egg whites
2 turkey sausages
1 cup milk

Midmorning snack:
1 apple

Lunch:
A sandwich with 2 slices of whole grain bread
6 ounces of turkey
1 tablespoon mustard
4 slices of tomato
Some leafy vegetables
1 cup milk

Mid afternoon snack:
3 pieces of stringy cheese
1 cup milk

Go and Work out and during workout drink plenty of water
After workout have:
1 scoop of protein shake
1 cup milk
1 teaspoon of peanut butter
1 orange

Dinner:
Hamburger
1 teaspoon mustard
1 teaspoon ketchup
2 pickles
1 tomato
1 cup water

Night time snack:
1 apple and a glass of milk

Day3:

Breakfast:
All bran cereal
2 boiled eggs
1 apple
1 cup water

Lunch:
Whole grain bread
4 slices tomato
4 slices cucumber
Beef Sausages
1 teaspoon ketchup
1 nutriment

Mid afternoon snack:
1 cup yogurt
1 cup mixed nuts

Go and Work out and during workout drink plenty of water
After workout have:
1 scoop of protein shake
1 cup milk
1 teaspoon of peanut butter
1 apple

Dinner:
2 turkey slices
Steamed vegetables
Cranberry sauce
Side salad with lemon and salad dressing.

Night time snack:
1 banana and apple milkshake

Day 4:

Breakfast:
2 boiled eggs
Whole grain toast
Beans
1 cup milk
1 cup mixed berries

Min morning snack:
Yogurt
1 cup water

Lunch:
1 canned tuna in water mixed
1 salad
2 table spoons mayonnaise
1 cup water

Mid afternoon snack
Protein bar

Go and Work out and during workout drink plenty of water
After workout have:
1 scoop of protein shake
1 cup milk
1 apricot
1 peach

Dinner
Chicken breast
1 salad
Sauce of your choice
Dessert of your choice

Night time snack:
1 cup milk
1 table spoon peanut butter

Day 5:

Breakfast:
Porridge/ oatmeal
1 cup mixed berries
1 apple
1 cup water

Mid morning snack:
Apple

Lunch:
Whole grain Pita
4 ounces chicken shreds
½ cup salad
1 tablespoon mustard

Mid afternoon snack:
1 flapjack
1 cup water

Go and Work out and during workout drink plenty of water
After workout have:
1 scoop of protein shake
1 cup milk
1 teaspoon of peanut butter
1 banana

Dinner:
Roast beef
1 cup Brussels sprouts
Sauce of your choice
Dessert

Night time snack:
Berry milkshake