The diet is lower in fat, slightly higher in carbohydrates for energy for workouts, and higher in protein for muscle repair and building. The idea behind the food choices were to bulk up on a variety of fruits/fruit juices and veggies since they will be high antioxidant, increase satiety from soluble/insoluble fiber, and they are naturally low fat. The protein is not all from meat either. While a good percentage of it is from lean meats, it is also from low fat and fat free dairy and whole grains. This gives a wide variety of proteins for the various bodily needs. With the higher protein content from the meals, there is no need for extra supplementation!

Breakfast Cals Pro Carb Fat  Bananas - raw  [0.5 medium (7" to 7-7/8" long)] 54 0.6 13.8 0.3  Blueberries - raw  [0.5 cup] 41 0.5 10.2 0.3  Orange juice - raw  [2 fl oz] 28 0.4 6.4 0.1  Yogurt, plain - low fat, 12 grams protein per 8 ounce  [1 cup (8 fl oz)] 154 12.9 17.2 3.8 Snack 1 Cals Pro Carb Fat  Grapes - red or green (european type varieties, such as, Thompson seedless), raw  [1 cup, seedless] 114 1.1 28.4 0.9  Nabisco - Wheat Thins Crackers, baked  [1 serving] 136 2.4 20 5.8  Water - bottled, Poland Spring  [1 cup (8 fl oz)] 0 0 0 0 Lunch Cals Pro Carb Fat  Cheese, low fat - cheddar or colby  [0.1 cup, shredded] 20 2.8 0.2 0.8  Cucumber - with peel, raw  [0.125 cup slices] 2 0.1 0.4 0  Lettuce, Romaine, Chopped -  [1 cup] 8 0.9 1.3 0  Rolls - dinner, whole-wheat  [1 medium (2-1/2" dia)] 96 3.1 18.4 1.7  Salad dressing, Kraft - Free Fat Free Ranch Dressing  [1.5 tbsp] 36 0.2 8 0.3  Soup, Progresso - Healthy Classics Minestrone, canned, ready-to-serve  [1 cup] 123 4.8 20.3 2.5  Tomatoes, red - ripe, raw, year round average  [1 slice, medium (1/4" thick)] 4 0.2 0.9 0.1  Water - bottled, Poland Spring  [1 cup (8 fl oz)] 0 0 0 0 Snack 2 Cals Pro Carb Fat  Apples, raw - with skin  [1 medium (2-3/4" dia) (~3 per lb)] 81 0.3 21 0.5  granola bars, hard - plain  [2 bar] 236 5 32.2 9.9 Dinner Cals Pro Carb Fat  Beans, green - snap, canned, regular pack, drained solids  [0.5 cup] 14 0.8 3 0.1  loin, center rib (chops) - fresh, boneless, separable lean only, cooked, broiled  [6 oz] 367 50.1 0 17.1  Milk, nonfat - fluid, with added vitamin A (fat free or skim)  [1 cup] 86 8.4 11.9 0.4  Sweetpotato, cooked - baked in skin, without salt  [0.5 cup] 103 1.7 24.3 0.1 Snack 3 Cals Pro Carb Fat  Cookies, oatmeal - commercially prepared, fat-free  [1 oz] 92 1.7 22.3 0.4  Frozen yogurts - chocolate, nonfat milk, with low calorie sweetener  [0.75 cup] 149 6.1 27.5 1.1  Calories: 1943   Protein: 103.9 (21%)   Carbs: 288 (59%)   Fat: 46.2 (20%)