Tara's Nutrition Plan

6-7am 1c cereal, Heritage O's & Fiber 1, 1 Tbls walnuts, 3/4c Rysa rice milk or 1 sqr of Oatmeal Egg White Cakes

9-10am 1 scp Vega Berry Shake, 1/2c Rysa, 1/2 water, 1/2 banana, 1/2 berries

12-1pm 150g Chicken or tuna w/1c veg or 2c salad, 2 Tbls dressing

3-4pm Whey Protein Isolate, water, 1/2c berries

6-7pm 150g Chicken, tuna, turkey (1/wk steak) w/1c yams, 3/4c brown rice, 1c veg (leave enough for lunch-overs)

9-10pm 1scp Protein shake with Frye's Cocoa or 1/4c peaches or berries



Supplements (Please talk to Chris at Popeye's and mention "Miss T's Challenge" to get the best supplements for you!)

• AM 1 caffeine, 2 ephedrine, 2 Tyrosine
• AM & PMMulti-Vitamine, NutraSea Omega-3 (add to shake)
• 10am 1 caffeine, 2 ephedrine, 2 Tyrosine
• AM & PM 1Tsp Glutamine (post workout), Calcium/Vit D