I typically like to eat 5-6 meals that include a balance of protein, fats, and carbs. A typical day would look like: Meal 1: ½ cup Oatmeal with 1/4 cup Berries, 1 tbsp Ground Flax Seed, 4 Egg Whites Meal 2: ½ cup Non-Fat Greek Yogurt or Cottage Cheese with ½ scoop of Isoflex Meal 3: 4 oz Lean Meat like Chicken Breast or Ground Turkey, 4 oz Sweet Potatoes and Green Vegetables Meal 4: 4 oz of Sirloin & 4 oz Sweet Potatoes and Green Vegetables Meal 5: Salad with 4 oz of Lean Meat Meal 6: Scoop of Isoflex and 1 tbsp of Peanut Butter