Full Day of Eating: Whole Foods

This menu is for those of you who prefer Whole Foods and like to avoid refined and processed foods. It’s designed with a variety of protein and carbohydrate sources but utilizes mainstream ingredients. As with all of these menus, adjust the macros to fit your specific plan.

Full-Day of Eating Menu

Breakfast

Veggie scramble: 2 eggs + ½ cup of egg whites + 1 cup spinach + 100 grams roasted red peppers

½ cup of oatmeal

Coffee with 2 tbps. Half and half

Snack

1 cup plain greek yogurt (sweetened with stevia) + 1 cup blueberries

Lunch

Grilled chicken salad: 1 cup arugula, ½ cubed sweet potato, ½ cup grape tomatoes, 1 cup cucumber, 4 ounces grilled chicken,1 tsbp. Olive oil + 1 tbsp. Peach balsamic vinegar

Snack

2 plain rice cakes + 1 tbsp. almond butter + ½ banana

Dinner

6 ozs. Pork tenderloin in 2 tbsps. Teriyaki marinade

1 cup steamed broccoli

1 baked potato + 1 pat of butter

Macros: 1612 calories; 128 P; 184 C; 49 F; 24 Fiber

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