Breakfast: egg beaters with mushrooms, peppers, onions, low-fat cheese, and either ham or turkey lunchmeat, topped with salsa or hot sauce, plus an orange and either yorkshire gold tea with condensed milk or Wawa pumpkin spice coffee
Post-workout: Core protein shake
Lunch: half-sandwich of ham and turkey with hummus and pickled onions on whole-grain bread, plus half a can of minestrone soup or a salad
Mid-afternoon: yorkshire gold again and maybe half an apple with chunky peanut butter
Dinner: usually lean meat (either chicken breast or pork tenderloin), green veg (steamed spinach with lemon and a little butter or maybe peas), and some type of starch, usually either a baked sweet potato or farro cooked in spiced broth
Dessert: 2 small pieces of dark chocolate or black licorace