Rustin's meal plan - Weight Loss

Schedule

• Day 1
  

  LUNCH - Ground Beef, Rice, and Veggies

  • Simple yet very satiating and effective.
  

  DINNER - Chicken sandwiches + Fruit

  • The tasty barbecue chicken sandwiches are a life-saver in terms of quenching that hunger.
  

  BREAKFAST: Eggs + Egg Whites

  • Simple & easy. Enjoy! IF YOU WANT, you can substitute this breakfast with 2 oikos 15g protein yogurts.
• Day 2
  

  High Protein Breakfast

  • Protein Oats
  

  Protein-Packed Lunch

  • Ground beef and rice & veggies. Keep it simple and the gains will come!
  

  (3) Protein-Rich Dinner

  • "Pollo con queso"
• Day 3
  

  High protein Breakfast (Option 2)

  • Greek yogurt, fruit, and some sugar free syrup to boot!
  

  Protein-Packed Lunch

  • Ground beef and rice & veggies. Keep it simple and the gains will come!
  

  (3) Protein-Rich Dinner

  • "Pollo con queso"
• Day 4
  

  High Protein Breakfast

  • Protein Oats
  

  Protein-Packed Lunch (Option 3)

  • Mexican Stir Fry
  

  (1) Protein-Rich Dinner

  • This meal is a personal favorite. Hope you enjoy
• Day 5
  

  High protein Breakfast (Option 2)

  • Greek yogurt, fruit, and some sugar free syrup to boot!
  

  Protein packed Lunch (Option 2)

  • Choose this option in a pinch or to switch things up!
  

  (2) Protein-Rich Dinner

  • This meal is so filling and delicious.
• Day 6
  

  High protein breakfast (Option 3)

  • high protein breakfast consisiting of eggs and 1 english muffin
  

  Protein-Packed Lunch

  • Ground beef and rice & veggies. Keep it simple and the gains will come!
  

  (2) Protein-Rich Dinner

  • This meal is so filling and delicious.
• Day 7
  

  High protein breakfast (Option 3)

  • high protein breakfast consisiting of eggs and 1 english muffin
  

  Protein packed Lunch (Option 2)

  • Choose this option in a pinch or to switch things up!
  

  (1) Protein-Rich Dinner

  • This meal is a personal favorite. Hope you enjoy