One Day Muscle Mass Menu

• 3 egg whites;
• 3 whole eggs;
• 1 cup of cooked oatmeal;
• 2 tablespoons of vanilla yogurt;
• 1 teaspoon of brown sugar;
• ½ banana

I will usually scramble my eggs. I will add the egg whites to my oatmeal as it cooks and mix it in. This will actually make the oatmeal “puffy”. Add the yogurt and brown sugar to the oatmeal once it's in the bowl and ready to eat.

• 2 scoops of whey protein;
• 8 ounces of low fat milk;
• 4 ice cubes;
• 1 tablespoon of honey;
• ½ cup vanilla yogurt;
• ½ banana;
• ½ cup strawberries

Mix everything in a blender and have immediately after weight training.

• 1 cup of cottage cheese;
• 1 cup sliced peaches or pineapple;
• 1 tablespoon of slivered almonds;
• ½ bagel;
• 1 tablespoon of peanut butter;

Mix fruit almonds into cottage cheese. Spread peanut butter on toasted bagel.

• 6 ounces of diced sirloin steak;
• 2 cups spaghetti, cooked;
• ½ cup of marinara sauce;
• ½ cup of steamed broccoli.

I will usually have the broccoli as a side dish. Have an hour and a half after your post workout shake (post workout meal 1)

• 4 ounces of lean chicken deli;
• 2 slices of whole wheat bread;
• 2 slices of tomato;
• 1 teaspoon of low fat mayo;
• 2 cups of green salad;
• 2 tablespoons low fat balsamic vinaigrette

Add tomato to sandwich and spread low fat mayo on bread. To make a vinaigrette, simply mix 1 tablespoon of olive oil with 2 tablespoons of balsamic vinegar.

• 5 ounces of broiled cod;
• ½ sliced onion;
• 1/4 cup sliced green peppers;
• 1 cup of cooked brown rice;
• 2 tablespoons of sultan raisins;
• 1 tablespoons of sunflower seeds;
• 1 cup of steamed asparagus.

Place fish on a slice of tinfoil. Lightly season cod with a bit of salt and pepper. Add onion and peppers to fish and wrap in tinfoil. Place on a baking dish and broil for about 20 minutes, or until cooked through. Cook rice according to directions and add raisins and sunflower seeds as it cooks. Steam asparagus and serve with fish and rice. (have this meal an hour and a half after post workout meal 2)

• 1 banana;
• Two slices of whole wheat toast;
• 2 tablespoons of strawberry jam;
• 1 scoop of whey protein;
• 8 ounces of low fat milk or water;

Mix milk or water with whey protein. I will usually mix the banana in with my protein drink. Have this about an hour before your workout.