Meal for Friday

Morning (7:00 AM):

Breakfast (No Workout):

• Scrambled eggs (2) cooked in olive oil
• Spinach and tomatoes
• Avocado (half)

Lunch (12:30 PM, canteen):

Large Salad Bowl with Grilled Protein:

• Mixed greens
• Cherry tomatoes, cucumber, bell peppers
• Grilled chicken breast or turkey slices
• Olive-oil vinaigrette dressing
• Optional: quinoa or beans (for extra fiber and carbs)

Mid-Afternoon Snack (3:00 PM, optional):

Walnuts and Fruit:

• Walnuts (small handful)
• Mandarin orange

Dinner (6:00 PM):

Asian Turkey Lettuce Wraps:

• Ground lean turkey
• Diced water chestnuts, carrots
• Garlic and ginger
• Soy sauce and touch of hoisin
• Large lettuce leaves
• Side: Steamed brown rice (¾ cup) or corn cob

Instructions: Sauté turkey with vegetables and seasonings, spoon into lettuce leaves to serve.