• Breakfast: fat free yogurt with granola, banana, raisins
• Lunch: salad with chicken, whole wheat bread with hummus, whey protein shake
• Snack: protein bar, apple, two rice waffles with roastbeef
• Dinner: Marinated pesto chicken with with parmezan cheese, penne, spinach and cherrytomatos
• Snack: fat free yogurt with honey, whey protein shake

Work out: 60 minutes triceps/chest/abs, 15 minutes run