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  Bagel - whole wheat  [1 medium] 185 6 36 2  Cheese, Cream, lowfat -  [2 tbsp] 69 3.4 2.1 5.3  Grape juice - canned or bottled, unsweetened, without added vitamin C  [0.75 cup] 116 1.1 28.4 0.2 Snack 1 Cals Pro Carb Fat  Apples, dried - sulfured, uncooked  [3 ring] 47 0.2 12.7 0.1  Apricots, dried - sulfured, uncooked  [0.2 cup, halves] 63 0.9 16.3 0.1  Bananas - dehydrated, or banana powder  [0.2 cup] 69 0.8 17.7 0.4  Raisins - seedless  [1 small box (1.5 oz)] 129 1.4 34 0.2  Water - bottled, Poland Spring  [1 cup (8 fl oz)] 0 0 0 0 Lunch Cals Pro Carb Fat  Ceaser Dressing, fat free -  [1 tbsp] 3 0 0.3 0  Cheese, parmesan - grated  [0.5 tbsp] 11 1 0.1 0.8  Chicken, breast - broilers or fryers, meat only, cooked, roasted  [0.25 cup, chopped or diced] 58 10.9 0 1.2  Lettuce, Romaine, Chopped -  [0.5 cup] 4 0.4 0.7 0  Pears, raw -  [1 pear, medium (approx 2-1/2 per lb)] 98 0.6 25.1 0.7  popcorn - air-popped, white popcorn  [1.5 cup] 46 1.4 9.3 0.5  Tortilla, whole wheat -  [1 large tortilla, 12" diam.] 73 3 20 0.5  Water - bottled, Poland Spring  [1 cup (8 fl oz)] 0 0 0 0 Snack 2 Cals Pro Carb Fat  Celery, raw -  [2 stalk, large (11"-12" long)] 20 1 4.7 0.2  Peanut butter - smooth style, without salt  [2 tbsp] 190 8.1 6.2 16.3 Dinner Cals Pro Carb Fat  Broccoli, cooked - boiled, drained, without salt  [0.5 cup, chopped] 22 2.3 3.9 0.3  Milk, nonfat - fluid, with added vitamin A (fat free or skim)  [1 cup] 86 8.4 11.9 0.4  Turkey Lasagna Roll -  [1 serving] 369 43 24 12 Snack 3 Cals Pro Carb Fat  Blueberries - frozen, unsweetened  [0.2 cup, unthawed] 16 0.1 3.8 0.2  Low Fat Granola - without Raisins, Kellogg  [0.06 cup] 22 0.5 4.7 0.3  Raspberries - frozen, red, sweetened  [0.2 cup, unthawed] 52 0.4 13.1 0.1  Strawberries, frozen - unsweetened  [3 berry] 11 0.1 2.9 0  Yogurt, plain - skim milk, 13 grams protein per 8 ounce  [0.75 cup (8 fl oz)] 103 10.5 14.1 0.3  Calories: 1861   Protein: 105.4 (23%)   Carbs: 291.8 (63%)   Fat: 42 (14%)