Here we up it a bit to a 4500 calories menu.......
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Breakfast (800 calories)
4 egg whites + 2 whole eggs
1 cup oatmeal (dry measurement)
1 slice whole grain bread
1 tbsp natural peanut butter
1 orange
Snack (700 calories)
1 can tuna
1 whole grain tortilla wrap
2 tbsp low-fat mayonnaise
1 banana
1 cup low-fat milk
12 almonds
Lunch (800 calories)
6 oz chicken breast
1 ½ cups brown rice
½ chopped pepper
½ cup chopped mushrooms
½ cup chopped carrots
1 tbsp olive oil
Snack (700 calories)
1 scoop protein powder
1 cup low-fat milk
1 banana
1 tbsp peanut butter
1 whole grain bagel
Dinner (800 calories)
6 oz steak
1 cup whole grain pasta
1 tbsp olive oil
2 cups chopped mixed vegetables (to prepare stir-fry)
1 cup low-fat milk
1 cup berries
Snack (700 calories)
1 cup cottage cheese
2 tbsp natural peanut butter
½ cup oatmeal (raw measurement)
20 almonds
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