Example Diet

(For a 192lbs or 87 kg person)

Meal 1

10 egg white omelet

½ cup of mushrooms

1 piece of whole wheat toast

1 apple

Meal 2

8 oz. baked chicken

1 cup of oats

½ cup of broccoli

Meal 3

8 oz. baked tuna

1 baked potato

½ cup of cauliflower

Meal 4

10 egg whites

1 cup of oats

½ cup of mushrooms

1 tablespoon of flaxseed oil

Meal 5

1 cup of fat free cottage cheese

1 tablespoon fish oil

Daily Totals

Cals     Fat     Carbs     Protein     Fiber

2392    59g     199g      260g         29g

             23%    30%       46%