In italics would be my recommendations to kickstart your metabolism.
Also at night, I think the soy milk and 1 cup of cottage cheese may be a little too much fat. I would drop it down to 1/2 cup cottage cheese unless you are using fat free. There is also a TON of sodium in cottage cheese, which if you’re looking for weight loss may falsely stunt the numbers because of water weight.
6AM: 1 slice of whole grain toast, 1 T PB, 1 T SF Jam
1 slice toast, 1 T PB, 10-20 g fruit
OR 1/2 cup (cooked volume) old fashioned oatmeal and a light yogurt
Pre-Workout 60 minutes before workout- protein powder, 20 g slow digesting carbs (whole grain bread w/ PB, crunchy granola bar (1 of the 2 bars) with 1 T PB, Apple
It has been shown in multiple trials that people who eat before their workout will workout longer, feel better about their workout and somewhat counter intuitively burn more fat than those who workout on an empty stomach
Post-workout: ½ cup soy milk, protein powder, 70g frozen, unsweetened fruit
1/2 cup soy milk, protein (both whey and casein), 30 g fuit
REASON - 70 g carbs is WAY too many for any meal. Try to never intake more than 40-50 on a regular basis. Obviously, a supper out may result in more.
Lunch: Green vegetables that weigh out to 25-30g carbs and 4 oz meat
perfect; add a cup of coffee
Snack: 1 cup cottage cheese and <6 carbs of fruit
Dinner: Same as lunch
HS snack: ½ cup soy milk, casein powder (or 1 cup cottage cheese)
you could even drop the soy milk here and use only casein powder to drop the calories and fat from your nighttime. The only problem may be that fat is a great way to keep overnight BG stable, but you also want to use up your glucose stores. That’s the reason for the extra carbs in the morning. You are more sensitive in the morning and will burn them all day long. .
