Possible Daily Diet plans for someone aiming to increase muscle mass, loose fat and build endurance and stamina.

Sample Menu 1

Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli

Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of Salmon
½ cup spinach
1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries. 

Sample Menu 2

Meal # 1 (Breakfast)
5 egg whites with broccoli
½ cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
Cottage cheese with strawberries

Meal # 3 (Lunch)
31/2 ounces Turkey breast
¾ cup of brown rice
1 small Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 serving of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of chicken breast
½ cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)
Whey protein in skim milk
 

Sample Menu 3

Meal # 1
5 white egg omellete with chopped brocolli
½ cup skim milk

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3

3.5 ounces Chicken Breast
½ cup of brown rice
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing

Sample Menu 4

Meal # 1
6 egg whites
½ cup oatmeal (measured dry uncooked)
1 small orange


Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)
½ banana
2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna
½ cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing