2015 Rock Hard Challenge – Meal Plan Part 1

2015 Rock Hard Challenge – Meal Plan

Part 1

Sample Day of Eating A

Breakfast:

  • 4 egg omelet with ½ cup broccoli and ½ avocado
  • 1 piece of fruit
  • ½ cup oatmeal
  • 1 7-oz. container Greek yogurt

Lunch (Optional):

  • 4 cups salad with 4 oz. chicken, and 1 oz. olive oil
  • ½ cup quinoa

Dinner:

  • 1 large salmon filet
  • 1 cup broccoli
  • 1 potato or sweet potato

Snack:

  • 4 oz. almonds
  • 2,650 calories – 180 grams protein – 190 grams carbs – 130 grams fat

Sample Day of Eating B

Breakfast:

  • Smoothie with 1 scoop of protein powder, ½ cup apple, and 8 oz. almond milk
  • 1 7-oz. container Greek yogurt

Lunch:

  • Wrap with turkey and avocado
  • 2 hard boiled eggs
  • small side salad ( 2 cups)

Dinner:

  • 8 oz. sirloin
  • 1 cup broccoli
  • ¾ cup rice

Snack:

  • 4 oz. beef jerky
  • 2,550 calories – 210 grams protein – 190 grams carbs – 100 grams fat

loselogo_2 Salmon T 2 Salmon T

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