Gretchen Lichtenstein’s Sample Meal Plan

Meal 1 – 5 egg whites plus 1 whole egg, ½ cup oatmeal, coffee

Meal 2 – Protein shake, banana

Meal 3 – 5 oz chicken breast, ½ cup rice, asparagus

Meal 4 – One scoop of protein, ½ cup oatmeal, ¼ cup almonds

Meal 5 – 5 oz grilled salmon, ½ cup brown rice, zucchini

Meal 6 – 5 egg whites plus 1 whole egg, spinach