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...Sample meal plan calories breakfast protein carbohydrates fat egg whites whole cup uncooked oats total mid morning tbsp natural peanut almond butter slices wheat bread strawberries lunch oz chicken sweet potato skinned broccoli tsp olive oil day cooked brown rice cups spinach mixed greens avocado dinner tilapia or white fish vegetables steamed www bodybuilding com beginnersguide post workout shake small apple daily foods notes amount and dozen eggs lbs lean turkey loaves multigrain low dry raw potatoes cartons berries you can buy frozen avocados apples tomatoes cottage cheese always have on hand extra virgin...