Here is an example of what I've been eating (this is yesterday):
meal # 1: 9oz egg white; 1 cup oatmeal; apple
train shoulders, drink whey protein isolate
meal # 2: chicken breast; sweet potato
meal # 3: chicken breast; oatmeal; sweet potato
meal # 4: chicken breast; sweet potato
meal # 5: chicken breast; potato
meal # 6: chicken breast
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