Sample Diet: Women

8:00 a.m. 
1 scoop of whey protein with 8 oz water
1 tbsp almond butter or natural peanut butter

11:30 a.m. 
4-6 oz of chicken or turkey 
1 1/2 cup steamed vegetables 

3:00 p.m. 
4-6 oz chicken breast
1 cup vegetables
10 almonds 

5:00 p.m. pre workout supplementation 

6:30 p.m.
4-6 oz chicken breast or tilapia
1 cup brown rice or sweet potato
1 cup steamed vegetables  

10:00 p.m.
1 scoop whey isolate protein and 1 tbsp natural peanut butter  

Note:   You always eat protein & fat together or you always eat protein and carbs together.  You should never eat fat & carbs together.