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So, you’ve gotten your groceries, and now it’s time to put them in action. Try out these meals to get you through the day, and you’ll be one step closer to big results:

8:00 a.m.
4 oz protein Shake (or drink 8 oz over 1 hour)

1 cup skim milk or soymilk, 1 scoop protein powder
¼ cup mixed berries
1 tsp vanilla extract

12:00 p.m.
2 oz tuna fish with 2 tsp light or fat-free mayonnaise

1 oz canned fruit, unsweetened 

3:00 p.m.
1 oz cube low-fat cheese

6:00 p.m.         
2 oz cooked turkey with gravy
1 oz soft cooked broccoli florets (no stems), sprinkle with low-fat cheddar cheese

(Total Protein: ~60 grams, must supplement additional protein to meet 70 gram requirement)

Check out your Comprehensive Obesity Management Program packet for more day-long sample eating plans.