MUSCLE-BUILDING MEAL PLAN: 150 LBS.
        MEAL 1                                                        MEAL 4
        Eggs, 3 large                                                 Chicken breast, 4 oz.
        Low-fat provolone, 1 slice                                    Sweet potato, 10 oz.
        Spinach, 1 cup                                                Broccoli (steamed), 1 cup
        274 calories, 18 g fat, 4 g carbs, 24 g protein               365 calories, 1 g fat, 61 g carbs, 28 g protein
        MEAL 2                                                        MEAL 5
        Ground turkey 90/10, 4 oz.                                    Greek yogurt (low-fat), 4 oz.
        Brown rice, 1 cup cooked                                      Whey protein, 1/2 scoop
        Red pepper (diced), 1/2 cup                                   Strawberries (chopped), 2 cups
        Olive oil, 1 tbsp                                             Peanut butter, 2 tbsp
        541 calories, 20 g fat, 49 g carbs, 30 g protein              425 calories, 21 g fat, 25 g carbs, 29 g protein
        MEAL 3
        Lean turkey breast, 4 oz.                                     DAILY TOTALS
        Low-fat provolone, 1 slice                                    2,157 calories, 85 g fat, 193 g carbs, 155 g protein
        Whole-grain bread, 3 slices
        Tomato, 2 slices
        Green leafy lettuce, 1 slice
        Almonds, 1 oz.
        572 calories, 20 g fat, 54 g carbs, 34 g protein
         NOTES
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