Time Type of Food Quantity Example
9am Protein 1 4oz Milk
9am Starch 2 Mini Potato
9am Fruit/Veggie 1+ 1/2 cup berries
9am Water 8oz 8 oz Water
11am Protein 1 2 oz ff mozzarella
11am Starch 2 4 mini pitas
11am Fruit/Veggie 1+ 1/2 cup berries
11am Water 8 oz 8 oz water
3pm Fruit/Veggie 1+ 1/2 cup berries
3pm Water 8 oz 8 oz water
530pm Protein 1 1/4 cup chickpeas
530pm Starch 3 1 cup couscous
530pm Fruit/Veggie 1+ 1 cup snap peas
530pm Water 8 oz 8 oz water
9pm Fruit/Veggie 1+ 1 carrot
9pm Water 8 oz 8 oz Water
11pm Fruit/Veggie 1 1/2 cup berries
11pm Water 1+ 8 oz water
Protein: Starch: Fruit/Veg Water:
3 7 6+ 8 oz x 6
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