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STEVE COOK’S 12-WEEK COLLEGE TRAINER
SAMPLE MEAL PLAN
MEAL 1 – OMELET AND OATS
2 Whole Eggs
6 Egg Whites
Veggies Of Choice
3/4 cup Oats
Frozen Berries
MEAL 2 – SNACK
Protein Shake (ON Whey)
Apple
15 Almonds
MEAL 3 – SANDWICH AND FRUIT
2 Slices Ezekiel Bread or Whole Wheat
4 oz Roasted Turkey
2 Slices Low-Fat American Cheese
Banana
MEAL 4 – PRE-WORKOUT
8 oz Chicken Breast
10 oz Mixed Salad
Sweet Potato
MEAL 5 – POST-WORKOUT
Protein Shake (ON Hydro Whey)
MEAL 6 – ONE HOUR POST-WORKOUT
8 oz Steak (or Any Lean Protein)
1 cup Broccoli
1 cup Brown Rice
MEAL 7 – SNACK
6 oz Greek Yogurt
15 Almonds
1 cup Granola
MEAL 8 – BEDTIME
Protein Shake (1 Scoop ON Casein)
NOTES
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