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It is absolutely imperative for a good diet plan to complement a workout session for the exercise plan to yield results. A 3 day meal plan with three main courses of the day along with 2 snacks is given below.

Day 1:
Breakfast

• 2 whole eggs
• 1 slice low fat cheese
• 2 slices low fat turkey bacon
• 2 slices whole wheat bread

Morning Snack
A cup of berries or a handful of walnuts

Lunch
• Spinach
• 5 oz. shrimp
• Half a cup of dried oatmeal
• A table spoon of salad dressing

Mid-day Snack
• A table spoon of peanut butter
• Half a cup of cottage cheese

Dinner
• Barbecue chicken with natural BBQ sauce
• Whole wheat break
• Cabbage dressing
• 5 oz. kale

Day 2
Breakfast

• An English muffin (whole wheat)
• 3 slices of turkey bacon
• Breakfast sandwich with eggs and a slice of cheese

Morning Snack
• A cup of cottage cheese
• Half a cup of berries

Lunch
• 6 oz. chicken breast
• A cup of zucchini sliced well

Mid-day snack
• A scoop of whey protein
• Handful of any dried fruit

Dinner
• A large baked potato
• Grilled salmon
• Half a cup cheese and a table spoon of Greek yogurt
• Salt and hot sauce for taste

Day 3
Breakfast

• 3 whole eggs
• Omelet made with reduced-fat cheese and onions

Morning snack
• A cup of spinach
• 2 spoons of salad dressing with olive oil and vinegar

Lunch
• A cup of broccoli chopped well
• A table spoon of salad dressing with olive oil and vinegar
• 8 oz. of chicken breast

Mid-day snack
• Peanut butter on a whole-wheat toast

Dinner
• Canned tuna sandwich
• Half a cup of Green yogurt
• Celery stalk chopped well with chopped onions

It is only by consuming ample amount of required nutrients that you can benefit from your workouts. If the pre-workout meals and the post-workouts meals are not sufficiently loaded with the right nutrients, you will feel fatigued in no time and it will also decrease the stamina of the body.

Coupled with this meal plan, it is important to drink 8 to 10 glasses of water every single day to keep hydrated. More water equals a better working metabolism which is helpful for a successful workout.