Meal 1 (breakfast)

egg whites + whole eggs mixed with 2 – 3 vegetables
Oatmeal with water
Banana
Orange juice
1 Multi vitamin
two Omega 3 fish oil pills

Meal 2 (snack)

beef / poultry / fish / egg whites
No Salt added cottage cheese with a separate piece of fruit
Almonds / Walnuts
two Omega 3 fish oil pills

Meal 3 (lunch)

Poultry / Beef / Fish, mixed with vegetables (salad)
two Omega 3 fish oil pills
1 Multi vitamin
Banana

Meal 4 (snack)

Repeat meal 2 or 3

Meal 5 (dinner)

Beef with vegetables or Chicken and Fish
two Omega 3 fish oil pills

Meal 6 (athletes and weight lifters)

Whey protein mix – (organic, lactose free milk + 2 scoops of whey isolate protein + 4 tablespoons of olive oil + 2 or 3 raw eggs.)