Bodybuilder Peter Ciraulo's six-day-a-week diet is strict, but once a week, he allows himself a "cheat" day, when he will eat more of what he wants, including an occasional dessert.

Here is his meal plan:



2 large eggs plus 4 egg whites scrambled, with 1 cup of cooked vegetables


1 cup of orange juice

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1 cup coffee

1 cup water


After-morning workout snack

Protein smoothie (1 scoop of whey with 1/2 banana plus 1 tablespoon natural peanut butter in 1 cup of water, blended)

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5 ounces lean meat (or fish, turkey or grilled chicken)

1 cup brown rice

1 cup vegetables (or a salad; romaine lettuce or mesclun mix, with red onion and balsamic vinegar, olive oil)

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Afternoon Snack before second workout

1 cup of cottage cheese or Greek-style plain yogurt

10 almonds or pistachios

1 fresh fruit

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5 ounces lean meat (or fish, turkey or grilled chicken)

1 cup of vegetables or salad


Late night drink

1 scoop of casein protein powder blended into 1 cup of water