If You Work Out in the Morning

Meal 1 - Preworkout Snack
1/2 whey-protein shake or banana and hard boiled egg or cereal w/fat-free milk

Meal 2 - Breakfast (immediately following workout)
egg-white omelette w/veggies, oatmeal, and OJ

Meal 3 - Midmorning Snack
You can have yogurt and fruit or whey-protein shake and a fruit.

Meal 4 - Lunch
You can eat salad w/grilled chicken and olive oil-based dressing or tuna or lunch meat sandwich on whole-grain bread

Meal 5 - Mid afternoon Snack
Have peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or similar

Meal 6 - Dinner
You can have grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing

If You Work Out at Lunch

Meal 1 - Breakfast
You can have scrambled eggs w/whole-grained toast or oatmeal w/crushed flaxseeds and yogurt

Meal 2 - Midmorning/Preworkout Snack (no more than 1 hour before workout)
Take whey-protein shake and a fruit

Meal 3 - Lunch (immediately following workout)
You can eat chicken-breast sandwich on Kaiser roll and fruit

Meal 4 - Midafternoon Snack
Have peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or jerky

Meal 5 - Dinner
Eat a hamburger made w/ground sirloin (90% lean) or turkey on whole-grain bun and cucumber-tomato salad drizzled w/olive oil

If You Work Out Right After Work

Meal 1 - Breakfast
scrambled eggs w/whole-grain toast or whole-grain cereal w/blueberries and skim milk

Meal 2 - Midmorning Snack
yogurt and cashews or whey-protein shake w/peanut butter

Meal 3 - Lunch
chicken-breast, steamed veggies, and roll

Meal 4 - Midafternoon Snack
peanut butter or cashews and an apple or meal-replacement bar (such as Balance Bar) or Similar

Meal 5 - Preworkout Snack
1/2 whey-protein shake

Meal 6 - Dinner
grilled salmon, chicken breast or sirloin steak and green salad w/olive oil-based dressing and  rice