Anti Estrogen T Boosting 30 Day Meal Plan PDF

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www.criticalbench.com 2
By Chris Wilson, Sports Nutrition Certified
Table of contents
Introduction 5
Anti-Estrogen T-Boosting 30 Day Meal Plan 8
Design Your Own Meals 25
10 Anti-Estrogen T-Boosting Recipes 27
Breakfast 27
Protein Banana Walnut Pancakes 28
Bodybuilding Protein Oatmeal 29
Lunch & Dinner 30
Chicken & Bean Salad 31
Pork Chops with Peppers and Onions 32
Beef and Broccoli Stir Fry 33
Chicken Marsala 34
Turkey & Bean Stew 35
Garlic Salmon with Baked Kale Chips 36
Snack & Dessert 37
Protein Peanut Butter Power Balls 38
Chocolate Chip Peanut Butter Cookies 39
About The Author 40
Introduction
You are what you eat.
If you eat junk, your body reflects that

(fat) and your performance shows it
(weak). Likewise, if you eat foods
with feminizing ingredients, expect to
continue struggling with man breasts
and fighting an uphill battle.
However, if you’re looking to save every

last molecule of your testosterone and
all but eliminate estrogenic ingredients
from your diet, this meal plan is for you.
Listen, I like simple and I’m sure you do too. I also like to eat. If you want
something to last in life, simple and easy are always a good place to start,
especially when it comes to nutrition.
Don’t let the wrong nutrition plan detour your efforts any longer!
Eating the right foods just comes down to planning. The reason most people fail
to make lasting change in any area of their life is lack of preparation. Luckily, I’ve
made it nearly impossible for you to fail yourself on the path to a flatter and leaner
physique.
Assuming you’re going to CRUSH your 30-Day Perfect Man Breast Busting
Workout, this guide to eating the right foods will sky rocket your success and
provide the energy you need to train hard and get results quickly.
It’s time to get those hormones working in

your favor and not against you.
No more spending hours planning out meals in advance and checking every
ingredient on the label. I’ve gone ahead and done the work for you.
Thirty days of delicious, testosterone boosting, anti-estrogenic meals and snacks

are waiting for you.
Each day contains five meals, so you never have to worry about being hungry.
You’ll get breakfast, lunch, dinner, snacks, and even dessert.
In fact, you may find yourself hungry every 3 hours or so since your metabolism
is on fire and your muscles require more fuel more frequently. Don’t worry, that
is fine. This is a common side effect of eating the right foods (healthy, not overly
processed) blended with the right workout program and proper sleeping habits.
NOTE: Everyone is different so I’ll leave the portion sizes up to you. Moderation is
best. For the best results, keep yourself full but never stuffed.
Keep in mind these meal plans are flexible so feel free to swap out meals that you
love the most or rearrange meals according to your own needs or preferences.
Eating is about enjoying; so, don’t feel like you have to follow this plan 100%.
Make it work for you!
BOOM! Easy, fast, tasty and the best part…lasting.
Technically, you could eat exactly like this for the rest of your life and be
completely satisfied AND continue to see terrific results.
Just flip through the following pages for Day 1 through Day 30 and hit the grocery
store for the foods that will silence estrogen and BOOST your T-levels. When you
get to month two, just go back to Day 1 and start over or mix and match the days
any way you like.
Anti-Estrogen T-BOOSTING
30-Day Meal Plan
Below you will find a meal plan for each day over the next month. To avoid any
confusion, there are five meals per day listed Meals 1-5. Some of these are
obviously a snack or dessert item depending on the day.
You will need to review each day in advance and make a determination since
sometimes snacks come in the morning and afternoon and sometimes you get an
afternoon snack with a dessert or snack at night…it will vary.
So, to clarify, every day includes a breakfast, lunch and dinner meal and the
other two meals are either two snacks or one snack and one dessert. For the best
results, try to follow this meal plan as closely as possible.
Before you begin, some basic cooking tips for you!
You will see the words ‘stir fry’ and ‘sautéed’ in some of the lunch/dinner meals.
Don’t let those words intimidate you. They are closely related terms for cooking on
the stove top in a medium or large pan.
Here are your very simple 1-2-3 instructions for stir fry and sautéed dishes.
1. Heat a medium to large pan over medium heat.

2. Add a quarter sized amount of olive oil to pan.
3. Add your ingredients and cook to your liking.
Yes, it’s that easy! I didn’t cover any grilling instructions assuming you’re a
macho man anyway and you instinctually understand grilling basics.
Oh, one more thing…the asterisk (*) you see after some of the meals indicates
that we provided you with recipes and cooking instructions for those extra special
meals. Those recipes are located just after the Design Your Own Meals chapter.
Now, let’s get started with your man-making meal plans.
Day 1
Meal 1: Scrambled Eggs w/ Turkey Sausage Patties or Turkey Bacon
Meal 2: Flank Steak and Arugula Salad
Meal 3: Hummus and Veggies
Meal 4: Grilled Salmon with Broccoli & Cauliflower
Meal 5: Whey Protein Shake (use water or almond milk)
Day 2
Meal 1: Hardboiled Eggs and Sprouted Bread with Peanut Butter
Meal 3: Chicken Salad on Bed of Lettuce or Mixed Greens
Meal 4: Whole Grain Spaghetti with Meat & Mushroom Sauce

(store bought is fine, choose something healthy)
Meal 5: Mixed Nuts
Day 3
Meal 1: Bowl of Bodybuilding Protein Oatmeal*
Meal 2: Cauliflower, Kale or Broccoli Soup & Mixed Greens Salad with Salmon
Meal 3: Brown Rice Cake with Peanut Butter and Banana
Meal 4: Pork Chops with Peppers and Onions*
Day 4
Meal 1: Scrambled Eggs w/ Turkey Sausage Patties or Turkey Bacon
Meal 2: Apple & Nuts
Meal 3: Super Power Smoothie (spinach, banana, berries, honey, almond milk,
flax seed and whey protein)
Meal 4: Baked or Grilled Salmon with Green Beans & Brown Rice
Meal 5: Protein Peanut Butter Power Balls*
Day 5
Meal 1: Eggs any style with small bowl of Steel Cut Oatmeal
Meal 2: Spinach & Kale Salad with Grilled Chicken
Meal 4: Beef and Broccoli Stir Fry
Meal 5: Brown Rice Cake with Peanut Butter
Day 6
Meal 1: Protein Banana Walnut Pancakes*
Meal 2: Turkey or Chicken Salad with Mixed Greens
Meal 3: Mixed Nuts or Seeds (pumpkin, sunflower)
Meal 4: Chicken Marsala*
Meal 5: Dark Chocolate & Melon (honey dew, cantaloupe or watermelon)
Day 7
Meal 1: Eggs any style with Turkey Bacon
Meal 2: Mixed Nuts
Meal 3: Canned Albacore Tuna with Celery & Sliced Avocado
Meal 4: Flank Steak with Broccoli & Baked Potato
Day 8
Meal 2: Hand Full of Cashews
Meal 3: Mixed Greens Salad with Salmon or Tilapia
Meal 4: Grilled Chicken with Green Beans & Baked Potato
Meal 5: 2 Tbsp. of Natural Peanut Butter and Banana
Day 9
Meal 1: Bacon and Eggs with Sliced Avocado
Meal 2: Sloppy Joe or Pulled Pork on Whole Grain Bread & Small Side Salad
Meal 3: Mixed Nuts
Meal 4: Pork Chop with Peppers and Onion and Baked Potato*
Day 10
Meal 1: Eggs any style with Turkey Bacon or Sausage
Meal 2: Chicken Salad with Spinach & Kale
Meal 4: Chicken, Pepper & Onion Stir Fry
Day 11
Meal 1: Build Your Own Omelet (cheese, onion, peppers, spinach, meat)
Meal 3: Mixed Greens Salad with Salmon
Day 12
Meal 3: Sliced Turkey on Whole Grain Bread and Apple
Meal 5: Dark Chocolate & Mixed Berries
Day 13
Meal 1: Western Omelet (eggs, ham, swiss cheese, peppers & onions)
Meal 2: Chicken and Bean Salad*
Meal 4: Sautéed Shrimp with Garlic & Peppers
Meal 5: Banana with Tbsp. of Peanut Butter
Day 14
Day 15
Meal 1: Hardboiled Eggs and Sprouted Bread with Peanut Butter
Meal 4: Baked or Grilled Salmon with Green Beans & Brown Rice
Meal 5: Dark Chocolate with Strawberries
Day 16
Meal 1: Scrambled Eggs and Turkey Sausage Patties or Turkey Bacon
Meal 2: Salmon & Mixed Greens Salad
Meal 4: Sautéed Shrimp with Broccoli and Brown Rice
Day 17
Meal 2: Flank Steak and Arugula Salad
Meal 3: Super Power Smoothie (spinach, banana, berries, honey, almond milk,
flax seed and whey protein)
Meal 5: Handful of Almonds
Day 18
Meal 1: Eggs any style with Turkey Bacon or Sausage
Meal 2: Turkey or Chicken Salad with Mixed Greens
Meal 4: Chicken, Pepper & Onion Stir Fry
Day 19
Meal 2: Chicken Salad with Cauliflower or Broccoli Soup
Day 20
Meal 2: 2 Tbsp. of Peanut Butter with Banana
Meal 3: Mediterranean or Greek Salad with Chicken
Meal 4: Baked Salmon with Steamed Broccoli and Long Grain Rice
Meal 5: Dark Chocolate with Mixed Berries
Day 21
Meal 2: Mixed Greens Salad with Salmon
Day 22
Day 23
Meal 1: Build Your Own Omelet (cheese, onion, peppers, spinach)
Meal 2: Sloppy Joe or Pulled Pork on Whole Grain Bread & Small Side Salad
Meal 3: Trail Mix
Meal 4: Sautéed Shrimp with Garlic & Peppers
Day 24
Meal 1: Eggs any style with bowl of Steel Cut Oatmeal
Meal 3: Spinach & Kale Salad with Steak, Chicken or Fish
Meal 4: Chicken Marsala*
Meal 5: Dark Chocolate with Strawberries
Day 25
Meal 2: Chicken and Bean Salad*
Meal 4: Whole Grain Spaghetti with Meat & Mushroom Sauce

(store bought is fine, choose something healthy)
Day 26
Meal 1: Eggs any style with bowl of Steel Cut Oatmeal
Meal 4: Turkey and Bean Stew*
Meal 5: Chocolate Chip Peanut Butter Cookies*
Day 27
Meal 3: Canned Albacore Tuna made with Celery & Sliced Avocado
Meal 4: Grilled Chicken with Green Beans & Baked Potato
Day 28
Meal 3: Spinach & Kale Salad with Steak, Chicken or Fish
Meal 4: Garlic Salmon with Baked Kale Chips*
Meal 5: Chocolate Covered Berries
Day 28
Meal 1: Build Your Own Omelet (cheese, onion, peppers, spinach)
Meal 2: Protein Peanut Butter Power Balls
Meal 4: Baked or Grilled Chicken with Green Beans & Brown Rice
Day 30
Meal 1: Protein Banana Walnut Pancakes
Meal 4: Chicken, Shrimp or Steak with Pepper & Onion Stir Fry
Meal 5: Trail Mix
Design Your Own Meals
Below are two lists of food options so that you can design your own meals and
never get bored with the foods you’re eating. With this list, you’re sure to succeed.
Let’s face it, boring food options leads to bad choices so let’s fill those cabinets
and refrigerators with T-Boosting and Anti-Estrogenic foods you will enjoy eating
for the rest of your life.
Overly processed and foods found in boxes often lack quality nutrition AND contain
a disturbing list of artificial ingredients that won’t help your hormone balance. Fear
not, this list is jam packed with tasty foods that will satisfy your cravings and restore
your muscle building potential, energy, sex drive and overall health.
Use any combination of these foods to create the meals that you like most. You will
see some crossover foods that BOTH boost T levels while lowering your estrogen.
30 Testosterone Boosting Foods

• Honey • Tuna
(buy the good stuff, not the crap) • Blueberries
• Bananas • Citrus Fruits (oranges & grapefruits)
• Cabbage • Eggs (with yolks)
• Watermelon • Asparagus
(honey dew & cantaloupe too) • Shrimp
• Raw Almonds • Seeds (pumpkin, flax, sunflower)
• Wild Salmon • Coconut
• Spinach • Strawberries
• Avocado • Beans (white, kidney & black)
30 Testosterone Boosting Foods
(continued)
• Extra Virgin Olive Oil • Brazil Nuts
• Broccoli • Potatoes
• Whey Protein (sweet, white, russets, red, purple)
• Cauliflower • Organic Raisins
• Kale • Raw Chocolate (cacao)
• Brussels Sprouts • Grass Fed Beef & Beef Jerky
30 Estrogen Lowering Foods

• Garlic • Lemons
• Broccoli • Turmeric
• Cauliflower • Spinach
• Kale • Onions
• Brussels Sprouts • Chives
• Artichokes • Blueberries
• Cabbage • Black Currants
• Bok Choy • Celery
• Turnip • Swiss Chard
• Radish • Parsley
• Watercress • Apples
• Mushrooms • Sesame & Flax Seeds
• Red Grapes • Limes
• Red Wine (in moderation fellas) • Tangerines
• Grapefruits • Cherries
10 Anti-Estrogen
T-BOOSTING Recipes
Breakfast
Protein Banana Walnut
Pancakes
Servings: 2
Ingredients:
• ¾ cup quinoa flakes

• 1 tsp baking powder
• ¼ tsp salt
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ¼ cup chopped walnuts
• 1 serving BioTrust Vanilla Protein
• 2 eggs
• 2 tbsp milk
• Olive oil spray
• 1 banana, sliced
Directions:
Mix all ingredients in a medium bowl except the olive oil and banana.
Spray a small pan with olive oil and heat on medium. Scoop half of the pancake mix into the pan. Let it
cook until the bottom is set and flip over. Cook until browned. Repeat with the remaining mixture. Top
with sliced bananas.
Nutrition Facts:
(Per Serving) Calories: 382.5 Protein: 26 grams Carbohydrates: 43 grams Fat: 18 grams
(Per Meal) Calories: 765 Protein: 52 grams Carbohydrates: 86 grams Fat: 36 grams
BodyBuilding
Protein Oatmeal
Makes 1 Serving
Ingredients:
½ Cup Whole Oats

1 Scoop BioTrust Vanilla Protein
Cinnamon
Strawberries
2 Packets Of Stevia
Directions:
Bring 1 cup of water to boil in saucepan and add in

½ cup whole oats and reduce to a simmer.
Allow oats to simmer until completely absorbed by water and the oats have a thick consistency.
Stir in 1 scoop of whey protein, ½ cup sliced strawberries, 2 packets of stevia (optional) and dash
of cinnamon. Enjoy.
Nutrition Information: varies on brands used:

Calories Protein Carbohydrates Sugar Fat
224 28g 26g 8g 2g
10 Anti-Estrogen
T-BOOSTING Recipes
Lunch &
Dinner
Chicken and Bean Salad
Servings: 2
Ingredients:
• 8 oz chicken breast, cooked and cut into cubes

• 1 cup canned kidney beans, drained and rinsed
• 1 roma tomato, diced and seeded
• ½ red onion, chopped
• ½ red bell pepper, diced
• 1-2 tbsp Italian dressing
• 1 cup arugula
• 1 cup spinach
Directions:
Mix first 6 ingredients together in a large bowl. Toss to coat.
Divide arugula and spinach between two plates. Top with the
chicken mixture, dividing evenly.
Nutrition Facts:
(Per Serving) Calories:266 Protein: 35 grams Carbohydrates: 26 grams Fat: 3 grams
Pork Chop
with Peppers and Onions
Servings: 4
Ingredients:
• 2 tbsp olive oil

• 4 pork loin chops, cut 3/4 inch
thick
• Salt and pepper to taste
• 2 colored peppers (red, yellow or
orange), cut into strips
• 1 green bell pepper, cut into strips
• 1 yellow onion, sliced
• 2 garlic cloves, minced
• ½ tsp red pepper flakes
Directions:
Heat oil in a large skillet on medium heat. Add pork chops. Sprinkle with salt and pepper. Cook for 4-8
minutes on each side or until cooked. Remove pork chops and set aside.
Add peppers and onions to the skillet. Cook stirring frequently about 7-10 minutes until softened. Add
garlic and red pepper flakes. Season with salt and pepper. Cook for an additional 2-3 minutes. Serve on
top of the pork chops.
Nutrition Facts:
(Per Serving) Calories: 197.5 Protein: 19 grams Carbohydrates: 8.5 grams Fat: 9.5 grams
Beef and Broccoli Stir Fry
Servings: 4
Ingredients:
• 1 cup uncooked rice

• 2 tsp fresh ginger, minced
• 4 cups broccoli
• 2 red bell peppers, cut into strips
• 1 lb beef steak, thinly sliced into strips
• 1 ½ cup cherry tomatoes, cut into quarters
• 3 green onions, sliced
• 1 tbsp apple cider vinegar
• 1 tsp basil
• ½ tsp sea salt
• ½ tsp black pepper
Directions:
Cook rice according to package directions.
Heat 1 tbsp oil in a large wok or skillet on medium heat. Add garlic and ginger and cook for
1 minute. Add broccoli and red peppers and cook for an additional 5-6 minutes or until tender.
Remove vegetables. Add 2 tbsp of olive oil and heat. Fry steak strips for 3-4 minutes or
until cooked. Return vegetables. Add cherry tomatoes, green onions, remaining 3 tbsp olive oil, apple
cider vinegar, basil, salt, and pepper. Mix thoroughly and heat for an additional
3-4 minutes.
Serve beef and vegetables over the cooked rice.
Nutrition Facts:
(Per Serving) Calories: 645 Protein: 38 grams Carbohydrates: 46.5 grams Fat: 38.5 grams
(Per Meal) Calories: 2,581 Protein: 152 grams Carbohydrates: 186 grams Fat: 154 grams
Chicken Marsala
Servings: 4
Ingredients:
• 4 skinless, boneless chicken breasts

• 1 ½ cups mushrooms, sliced
• 2 green onions, sliced
• 2 tbsp water
• ½ tsp dried thyme
• ¼ tsp sea salt
• ¼ tsp black pepper
• ¼ cup dry Marsala
• ¼ cup chicken broth
Directions:
Place chicken breasts between two pieces of

parchment paper. Lightly pound chicken with the
flat side of a meat mallet. Flatten to about ½ to
¼ inch thick.
Heat olive oil in a large skillet on medium heat. Add chicken breasts and cook covered 3-4 minutes per
side until no longer pink. Remove chicken from pan.
Add mushrooms, green onions, and water to the pan. Season with thyme, salt and pepper. Cook for 2-3
minutes or until mushrooms and onions are tender. Add Marsala and chicken broth. Heat through about
one minute. Add chicken back to pan and heat for additional 2-3 minutes.
Divide chicken among 4 plates and top with Marsala mixture.
Nutrition Facts:
(Per Serving) Calories: 214 Protein: 29 grams Carbohydrates: 3.5 grams Fat: 7.5 grams
Turkey and Bean Stew
Servings: 4
Ingredients:

• 1 medium onion, chopped
• 1 lb ground turkey breast
• 1 15-oz can each garbanzo beans, cannellini
beans, and aduki beans, rinsed and drained
• 1 28-oz and 1 15-oz cans crushed tomatoes
• 1 green bell pepper, diced
• 1 cup collard greens, chopped
• ½ tsp dried thyme
• ½ tsp ground back pepper
• ¼ tsp salt
• 1/8 tsp cayenne pepper
Directions:
In a Dutch oven, heat olive oil on medium heat. Add garlic and onions and cook, stirring frequently, for
3 minutes. Add ground turkey and cook until browned. Mix in beans, tomatoes, bell pepper, collard
greens, thyme, black pepper, salt, and cayenne pepper. Cover and simmer for 15 minutes.
Nutrition Facts:
(Per Serving) Calories: 422 Protein: 31 grams Carbohydrates: 42 grams Fat: 12 grams
Garlic Salmon
with Baked Kale Chips
Ingredients:
6 Oz. Salmon
1 Tsp. Minced Garlic
1 Tsp. Honey
1 Tbsp. Low Sodium Soy Sauce
Dash of Ginger
Directions:
Preheat oven to 375 degrees.
Mix ingredients together and let salmon

marinade for 20-30 minutes.
Bake until salmon is flaky and light pink.
Kale Chips: Take 2-3 cups of raw kale and place in mixing bowl.
Pour 1 tbsp. Olive Oil over top and sprinkle with salt and pepper.
Use hands to mix olive oil, seasoning and kale until oil is spread evenly.
Place on baking sheet and bake in over at 375 degrees for 15-20 minutes or until crispy.
Nutrition Information: based on Organic brands:

455 45g 19g 5g 22g
10 Anti-Estrogen
T-BOOSTING Recipes
Snack &
Dessert
Protein Peanut Butter
Power Balls
Ingredients:
2 Scoops BioTrust Chocolate Protein

½ Cup Peanut Butter
1 Cup of Dry Oats
*Makes 12 Power Balls Total
Directions:
Mix ingredients all together and once a sticky

mixture is formed (may need to add a small
amount of water to moisten).
Use your hands to roll the mixture into balls.
Form a coating by rolling each ball in oats mixed with another scoop of peanut butter.
Store in a Tupperware container and voila you have a clean and protein packed snack!
Nutrition Information: based on 2 Power Balls:

240 14g 16g 1g 12g
Chocolate Chip
Peanut Butter Cookies
Servings: 4
Ingredients:
• 1 cup peanut butter

• 2 tbsp ground flaxseeds
• 1 large egg
• ¾ cup coconut sugar
• ½ tsp baking powder
• ¼ tsp salt
• ¼ cup dark semi-sweet chocolate
chips or chunks
Directions:
Preheat oven to 350 degrees. Line a

cookie sheet with parchment paper.
Mix all ingredients in a medium bowl until well blended.
Drop tablespoon sized drops of dough onto cookie sheet. Bake for 10-15 minutes or until lightly
browned. Remove from baking sheet and let cool on a parchment paper lined towel.
Nutrition Facts:
(Per Serving) Calories: 634 Protein: 20 grams Carbohydrates: 60 grams Fat: 41 grams
About the Author
Chris Wilson has worked in the fitness industry for
nearly 20 years. He has seen and done it all from
working the front desk at health clubs to personal
training to managing entire fitness facilities.
Chris became a Certified Personal Trainer in 1999

with NASM and has trained over 15,000 hours
with clients from 10 to over 90 years old. In
2013, he became an RKC Instructor and in the
Spring of 2015 he became a Specialist in Sports
Nutrition with the ISSA.
He specializes in all kinds of strength modalities

such as Functional exercise designed to restore balance and improve body movement
patterns as well as Bodybuilding, Powerlifting, Olympic lifting, Strongman and more
recently Kettlebell training.
Chris is very passionate about exercise and regularly participates in Mud Runs like the
Tough Mudder and Spartan Race as well as the occasional 5K, 10K, Half Marathon,
Adventure race and has even participated in Dragon Boat races.
Chris now resides in sunny Clearwater Florida with his wife Samantha and their
beautiful children Kellan and Camryn. He is a HUGE fan of college and pro football
and loves his dogs and cats.
He is not only the Head Strength Coach for CriticalBench.com but a published author
and product creator for the company and a lifelong friend of Founder Mike Westerdal.

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© 2016 & Beyond, Critical Bench, Inc.

Anti-Estrogen T-Boosting 30 Day Meal Plan 8

Design Your Own Meals 25

10 Anti-Estrogen T-Boosting Recipes 27

Protein Banana Walnut Pancakes 28

Bodybuilding Protein Oatmeal 29

Lunch & Dinner 30

Chicken & Bean Salad 31

Pork Chops with Peppers and Onions 32

Beef and Broccoli Stir Fry 33

Turkey & Bean Stew 35

Garlic Salmon with Baked Kale Chips 36

Snack & Dessert 37

Protein Peanut Butter Power Balls 38

Chocolate Chip Peanut Butter Cookies 39

About The Author 40

If you eat junk, your body reflects that

However, if you’re looking to save every

It’s time to get those hormones working in

Thirty days of delicious, testosterone boosting, anti-estrogenic meals and snacks

BOOM! Easy, fast, tasty and the best part…lasting.

1. Heat a medium to large pan over medium heat.

Now, let’s get started with your man-making meal plans.

Meal 2: Flank Steak and Arugula Salad

Meal 3: Hummus and Veggies

Meal 4: Grilled Salmon with Broccoli & Cauliflower

Meal 5: Whey Protein Shake (use water or almond milk)

Meal 2: Whey Protein Shake (use water or almond milk)

Meal 3: Chicken Salad on Bed of Lettuce or Mixed Greens

Meal 4: Whole Grain Spaghetti with Meat & Mushroom Sauce

Meal 5: Mixed Nuts

Meal 3: Brown Rice Cake with Peanut Butter and Banana

Meal 4: Pork Chops with Peppers and Onions*

Meal 5: Whey Protein Shake (use water or almond milk)

Meal 2: Apple & Nuts

Meal 5: Protein Peanut Butter Power Balls*

Meal 2: Spinach & Kale Salad with Grilled Chicken

Meal 3: Whey Protein Shake (use water or almond milk)

Meal 4: Beef and Broccoli Stir Fry

Meal 5: Brown Rice Cake with Peanut Butter

Meal 2: Turkey or Chicken Salad with Mixed Greens

Meal 3: Mixed Nuts or Seeds (pumpkin, sunflower)

Meal 4: Chicken Marsala*

Meal 5: Dark Chocolate & Melon (honey dew, cantaloupe or watermelon)

Meal 2: Mixed Nuts

Meal 3: Canned Albacore Tuna with Celery & Sliced Avocado

Meal 4: Flank Steak with Broccoli & Baked Potato

Meal 5: Hummus and Veggies

Meal 2: Hand Full of Cashews

Meal 3: Mixed Greens Salad with Salmon or Tilapia

Meal 4: Grilled Chicken with Green Beans & Baked Potato

Meal 5: 2 Tbsp. of Natural Peanut Butter and Banana

Meal 3: Mixed Nuts

Meal 5: Whey Protein Shake (use water or almond milk)

Meal 2: Chicken Salad with Spinach & Kale

Meal 3: Hummus and Veggies

Meal 4: Chicken, Pepper & Onion Stir Fry

Meal 5: Protein Peanut Butter Power Balls*

Meal 2: Mixed Nuts or Seeds (pumpkin, sunflower)

Meal 3: Mixed Greens Salad with Salmon

Meal 4: Beef and Broccoli Stir Fry

Meal 5: Apple & Nuts