Boss-tastic Diet

I mentioned that I had used a diet that TrainsLikeABoss gave me to my sister.  She is seeing that I am keeping the weight off and asked me to give her the diet plan.  I posted this on MyFitnessPal.com and several of my friends there wanted it.  Boss said to copy his wife's day the other day.  She is spot on and doing great.  Below is the copy of her day.  I took off the supplements and the coffee.  They added minimal to the counts.

Meal 1	Calories		Carbs	Fat	Protein
Eggs - White only, raw, 6 large	103		1	0	22
Steamed - Green Beans, 1/2 cup	34		8	1	5
Kernel Season's Popcorn Seasoning - Ranch , 1/2 tsp	4		0	0	0
Apple - Gala - Medium , 1 medium apple	80		22	0	0
Smucker's - Creamy Natural Peanut Butter, 1 Tbsp	100		3	8	4
	321		34	9	31
Meal 2
Eggs - White only, raw, 6 large	103		1	0	22
Steamed - Green Beans, 3/4 cup	51		12	2	7
Kernel Season's Popcorn Seasoning - Ranch , 1/2 tsp	4		0	0	0
Fruit - Red Seedless Grapes, 0.5 cup	52		14	0	1
	240		29	4	30
Meal 3
Walmart - Chicken - boneless, skinless, 5 oz.	138		0	3	29
Spinach - Raw, 1 cup	7		1	0	1
Kraft Salad Dressing - Light Asian Toasted Sesame (Reduced Fat Dressing), 2 TBS	50		7	3	1
Cucumber - With peel, raw, 0.5 cup slices	8		2	0	0
Generic - Red Seedless Grapes, 3 grape	10		3	0	0
	243		17	8	31
Meal 4
Spinach - Raw, 1 cup	7		1	0	1
Walmart - Chicken - boneless, skinless, 3 oz.	83		0	2	17
	90		1	2	18
Meal 5
Walmart - Chicken - boneless, skinless, 5 oz.	138		0	3	29
Spinach - Raw, 1 cup	7		1	0	1
Personal Mix - Protein Powder - Whey, 2 scoop	220		12	3	50
	365		13	6	80
Meal 6
Personal Mix - Protein Powder - Whey, 2 scoop	220		12	3	50
	220		12	3	50
Totals		1,479	106	32	240
This is a sample of what you should do.  Mix it up with your veggies, stick to lean protein like fish, lean beef (sparingly), pork (also sparingly, there is lots of fat in pork). I like peppers, cucumbers and radishes.  I am happy to answer questions, drop me an email willlift4shoes@gmail.com. This diet has worked really well for me.  I have enough energy to lift. I usually end up eating about 1600 calories on days I lift and stay close to 1400 on days I don't.  I am maintaining my weight at about 135, (I fluctuate about 3 pounds either way, and I am ok with this).  My current body fat is at 21%. My goal is 13% for my competition.  This is going to come from sticking to my diet.  My new trainer has a diet plan for me, and we will be discussing it on Wednesday.  I will post it when I get it.