Breakfast (25g protein)

Scrambled eggs (2 whole eggs + 2 egg whites) cooked with spinach, tomatoes, mushrooms, and bell peppers, 1/2 avocado sliced on top of 1 slice of whole-grain toast

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Lunch (38g protein)

Grilled chicken breast (5 ounces), quinoa or brown rice (1/2 cup cooked), steamed broccoli or mixed vegetables (1-2 cups)

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Post-workout (25g protein)

Protein smoothie: 1 scoop of whey protein powder, 1/2 cup of frozen mixed berries, 1/2 banana, 1 cup of unsweetened almond milk

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Dinner (36g protein)

Baked salmon fillet (4-5 ounces), quinoa or sweet potato (1/2 cup cooked), steamed asparagus or green beans (1-2 cups), optional side salad with 2 tbsp ranch

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Dessert (17g protein)

Oikos Triple Zero yogurt cup (1 cup), handful of berries, drizzle of honey