1 serving of AdvantEdge® Ready-to-Drink
Banana

Protein oatmeal with berries
Black coffee

Tuna with light mayo in low-carb wrap
Small baked sweet potato

Low-fat cottage cheese
Low-fat yogurt

Cold protein oatmeal with berries
Sugar-free Piranha®

20 minutes on treadmill

Stir-fried asparagus with balsamic vinegar and Splenda
1 serving of Myoplex® Carb Sense® Ready-to-Drink

Jump rope 20 minutes

Protein pancakes with sugar-free syrup

1 serving of Myoplex® Carb Sense® bar
Coffee

Broiled orange roughy with quinoa

Low-fat cottage cheese
Low-fat yogurt

Cold protein oatmeal with berries
Sugar-free Piranha®

20 minutes on treadmill

Stir-fried zucchini with Splenda and chicken broth
Cottage cheese

Protein pudding
1/2 serving of Precision Protein™ Ready-to-Drink

Protein oatmeal with a few raisins and cinnamon

1 serving of AdvantEdge® Ready-to-Drink
Low-fat yogurt

Chicken breast in low-carb pita with low-fat mayo
Spinach salad

Low-fat cottage cheese with fruit on top
2 hard boiled eggs (1 yolk)

1 serving of Myoplex® Ready-to-Drink

20 minutes on elliptical

1 serving of Myoplex® Carb Sense® Powder with mixed berries

Jogging 30 minutes

2 eggs
1 serving of AdvantEdge® Ready-to-Drink

Low-fat cottage cheese
Banana
Black coffee

Protein oatmeal with mixed berries

2 hard boiled eggs (1 yolk)
Protein pudding

1 serving of AdvantEdge® Bar
Sugar-free Piranha®

10 minutes jump rope warm-up
Lower body workout and abs

Buffalo chili with fat-free sour cream
1 serving of Precision Protein™ Ready-to-Drink

Low-fat cottage cheese

3 small pumpkin protein pancakes with sugar-free syrup

1 serving of Myoplex® Carb Sense® Ready-to-Drink
Low-carb yogurt

Mixed green salad with grilled chicken and balsamic vinegar

Low-fat cottage cheese
3 small pumpkin protein pancakes

1 serving of Myoplex® Carb Sense® bar
Sugar-free Piranha®

20 minutes on treadmill

Scrambled egg-whites with ground buffalo and fat-free sour cream

Egg-white omelet with fat-free sour cream
Black coffee

1 serving of AdvantEdge® Bar
Sugar-free Piranha®

20 minutes on treadmill

Ground buffalo with curry spices, raisins and cottage cheese on top

Low-fat yogurt
Low-fat cottage cheese

Stir-fried broccoli with light soy sauce
1 serving of Myoplex® Carb Sense® Ready-to-Drink

Protein pudding
1 serving of Precision Protein™ Ready-to-Drink

30 minutes cardio (jump rope for 10 minutes, elliptical for 20 minutes)
Abdominal workout

1 serving of Myoplex® Powder with light whipped cream on top

Samples at Costco
Polish sausage or slice of pizza
Yogurt parfait

Salad with grilled (or fried) chicken with honey mustard
1 Miller Light beer

1 scoop of Ben & Jerry's Oatmeal Cookie Chunk ice cream

The most important tip I can give anyone is to plan and prepare your meals ahead of time. Stock up on small (portion-size) Tupperware containers and a big cooler or lunch bag. Make your whole week of meals every Sunday night, or make your meals the night before. It should only take a few minutes in the morning to pack your meals for the day and head out! My fridge is always stocked full of Tupperware containers with small amounts of food in them. I try to keep each meal between 250-320 calories and eat every 2-3 hours. If I'm not seeing results that I want, I go a little lower carb, higher protein.

Supplements
Thermo DynamX® — 3 in the a.m., 3 in the p.m. before the gym (none on Free Day)
CLA — 2 capsules twice a day with meals
L-Glutamine every night
Myoplex® Carb Sense® Powder, Myoplex® Carb Sense® Ready-to-Drink, Myoplex® Lite bars, AdvantEdge® Ready-to-Drink and AdvantEdge® Bars

Favorite Recipes
TIP: make a couple batches at a time—to have enough for a few days!)

EFL Golden (Protein) Pancakes
1 cup oats, 1 cup cottage cheese, 6 egg whites, cinnamon, vanilla extract, Splenda (mix all in blender!) Sweet Potato Protein Pancakes: (these are so good – you don't even need syrup!) 4 oz (peeled, mashed) sweet potato (1), 4 egg whites, 1 scoop vanilla protein powder, cinnamon, Splenda

Pumpkin Protein Pancakes
(These are good cold too – as a quick snack, right out of the fridge!) 5 oz (canned) pumpkin, 4 egg whites, 1 scoop vanilla protein powder, cinnamon, Splenda Protein Oatmeal: (this is really good as a cold snack later -or reheated!) Irish/Steel-Cut Oatmeal w/ vanilla protein powder & either berries, bananas, or raisins & cinnamon (if you can’t get steel-cut oats, use regular slow-cook oats!)

Favorite Free Day foods
Chips and guacamole from Chipotle, margarita, wings, Tostitos Lime chips, cheeseburger, Miller Lite, oatmeal-raisin cookie, key-lime pie, slice of pizza w/pineapple, nachos, cheese quesadilla, peanut butter