After.  Or at least an example of what I eat today.

Breakfast:  

Archer Farms Organic Triple Berry Oatmeal

Calories:  160

Fat:  10g

Carbs:  30g

Protein:  3g

Sodium:   160mg

Eggland’s Best Grade A Vegetarian Fed Egg, hard boiled

Calories:  70

Fat:  4g

Carbs:  0g

Protein:  6g

Sodium:  66mg

Chobani 0% Fat Greek Yogurt, Black Cherry 6oz

Calories:  150

Fat:  0g

Carbs:  22g

Protein:  14g

Sodium:  70mg

380 Calories.  52 grams of carbs.  

Mid-Morning Snack:

Banana Nutrition

Calories:  121

Fat:  .45g

Carbs:  31.06g

Protein:  1.48g

Sodium:  1mg

Tuna w/ half serving of Miracle Whip and mustard

Calories:  130

Fat:  3g

Carbs:  1g

Protein:  26g

Sodium:  468mg

251 Calories.  32 grams of carbs.

Lunch:  

Chick Fil A Chargrilled Chicken Sandwich

Calories:  290

Fat:  4g

Carbs:  36g

Protein:  29g

Sodium:  1,030mg

Chick Fil A Side Salad w/ berry viniagrette dressing

Calories:  70

Fat:  5g

Carbs:  5g

Protein:  5g

Sodium:  110mg

360 Calories.  41 grams of carbs.

Afternoon Snack:

Grilled turkey breast (cooked and cut up at home) 50g

Calories:  82

Fat:  2g

Carbs:  0g

Protein:  15g

Sodium:  0mg

Emerald Cocoa Roast Almonds 100 calorie pack

Calories:  100

Fat:  8g

Carbs:  4g

Protein:  3g

Sodium:  15mg

Fuji Apple (small)

Calories:  52

Fat:  0g

Carbs:  14g

Protein:  0g

Sodium:  1mg

 234 Calories.  18 grams of carbs.

Dinner:

Sea Queen Wild Caught Salmon Filet 4oz 

Calories:  110

Fat:  2g

Carbs:  0g

Protein:  23g

Sodium:  135mg

Canned Spinach 1.5cups

Calories:  135

Fat:  3g

Carbs:  15g

Protein:  15g

Sodium:  600mg

245 Calories.  15 grams of carbs.

Bedtime:

Optimum Nutrition Natural Whey Protein 

Calories:  130

Fat:  1g

Carbs:  5g

Protein:  24g

Sodium:  60mg

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1,600 calories.  163g of carbs.