Meal #1
9 egg whites
2 servings cream of rice
2 rice cakes

Meal #2
5 oz. lean meat
1 cup brown rice
1 cup veggies

Meal #3
5 oz. lean meat
10 oz. baked potato
1 cup veggies

Meal #4
5 oz. lean meat
10 oz. sweet potato
1 cup veggies

Meal #5
5 oz. lean meat
1 cup veggies
1 cup brown rice

Meal #6
9 egg whites
2 servings cream of rice
2 rice cakes

I also use lbas and add a few shakes each day.