My nutrition plan for the BSN summer challenge will follow as:

(choices for proteins, carbs, fruits, and veg will be shown below)

5am: protein shake - 1 scoop whey, 1 fruit

7am: protein shake - 1 scoop whey

8:30am: breakfast: 1 protein, 1 carb, 1 fruit

10:30am: snack - see options

12:30pm: lunch - 1 protein, 1 carb

2:30pm: snack - see options

5:30pm: dinner- 1 protein, 1 veg

7:30pm: protein shake - 1 scoop blend

Protein options: 4-5 oz

chicken

turkey

ahi tuna

cod

flounder

grouper

haddock

halibut

orange roughy

pollock

perch

monkfish

shark

sole

tuna

trout

red snapper

egg whites

beef (lean groud or lean steak)

lamb

lobster

mussels

oysters

salmon

shrimp

tofu

Vegetable options: 1/2 - 1 cup

alfalfa sprouts

asparagus

broccoli

brussels sprouts

cabbage

cauliflower

celery

cucumber

eggplant

garlic

greens

green beans

mushrooms

onions

pea pods

peppers

spinach

tomatoes

Carbohydrate options: 4oz - unless otherwise mentioned

1/2 cup beets

butternut or spaghetti squash

jicama

1/2 cup oatmeal

potatoes

sweet potatoes or yam

yucca rooy

1 cup white or brown rice

1 cup whole wheat pasta

1/2 bagel

1 whole wheat, bread, pita, wrap

1/2 cup cream of rice or cream of wheat

1/2 english muffin

whole wheat, spinach, beet or carrot pasta

Fruit Options - 1 - unless otherwise mentioned

apple

banana

nectarine

peach

pear

plum

guava

mango

1/2 cantaloupe

1/2 grapefruit

1/2 cup blackberries, blueberries, rasberries, boysenberries

1/2 mexican papaya

Snack options

4oz non fat yogurt

1 oz low fat string cheese

1 cup plain air popped popcorn

any fruit or veg listed above in guantity indicated

protein shake