4 Scrambled egg whites = 3/4 cup
1 Slice multi-grain toast
1 Small apple
1 Cup of pineapple

1 Protein shake (i.e. Muscles milk)

6 oz Of Fresh turkey breast or chicken or fish
1 Cup mixed vegetables
2 Slices multi-grain bread
1 Cup fresh pineapple
Coffee or herbal tea

1 Protein bar (20g protein)
1 Cup fresh pineapples

1 Medium roasted skinless chicken breast or any fish
1 Cup of lentil soup or any soup you like that is low in sodium
2 Celery sticks and carrots
Herbal tea