MUSCLE-BUILDING MEAL PLAN: 200 LBS.
        MEAL 1                                                        MEAL 4
        Eggs, 4 large                                                 Chicken breast, 5 oz.
        Low-fat provolone, 1 slice                                    Sweet potato, 10 oz.
        Spinach, 2 cup                                                Apple, 1 large
        351 calories, 23 g fat, 6 g carbs, 30 g protein               Broccoli (steamed), 1 cup
                                                                      529 calories, 1 g fat, 95 g carbs, 35 g protein
        MEAL 2
        Ground turkey 90/10, 5 oz.                                    MEAL 5
        Brown rice, 1 cup cooked                                      Greek yogurt (low-fat), 6 oz.
        Red pepper (diced), 1/2 cup                                   Whey protein, 1 scoop
        Olive oil, 1 tbsp                                             Strawberries (chopped), 1 cup
        563 calories, 27 g fat, 49 g carbs, 31 g protein              Peanut butter, 4 tbsp
                                                                      681 calories, 37 g fat, 35 g carbs, 55 g protein
        MEAL 3
        Lean turkey breast, 4 oz.
        Low-fat provolone, 1 slice                                    DAILY TOTALS
        Whole-grain bread, 4 slices                                   2,769 calories, 109 g fat, 250 g carbs, 197 g protein
        Tomato, 2 slices
        Green leafy lettuce, 1 slice
        Almonds, 1 oz.
        645 calories, 21 g fat, 68 g carbs, 46 g protein
         NOTES
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