breakfast-1 cup of milk, 1 cup of quaker oatmeal, 1/4 cup of almonds, 1 cup of liquid egg whites, 2 slices of whole wheat bread.
lunch- 4 slices of whole wheat bread, 2tbsp of peanut butter, 4 oz turkey breast, 3oz of carrots.
pre workout- 2 scoops of 100% gold whey protein, 1 cup of quaker...