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chicken breast (or fish, or lean beef or other poultry, or pork) 1 cup of cooked brown rice 1 cup of cooked black beans (or pinto beans) 1 cup chopped broccoli Before Bed Supplements (1 hour before bed) 1 dose ZMA JYM (females take 2/3 dose) Before Bed Snack (have immediately before bed - at least 1 hour after ZMA JYM) 1 cup reduced fat Greek yogurt 1 Tbsp honey 7 walnut halves (crushed) Sample meal plan for those working out after work/before dinner: Fat-burner supplements (take as soon as you wake up) 1 dose Shred JYM Breakfast 20-30 g protein from a protein powder blend like PRO JYM 3 whole eggs 1 Tbsp Olive oil (scramble eggs cook in olive oil) 3 four-inch pancakes 2 Tbsp maple syrup cantaloupe 4 capsules Omega JYM fish oil Late morning snack 20-30 g protein from a protein powder blend like PRO JYM whole-wheat Boboli crust cup light mozzarella cheese cup marinara sauce (add sauce to crust and top with cheese

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Dark leafy green vegetables (1 cup cooked) are also high in vitamin A

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Psychoneuroendocrinology 29:9991003