BREAKFAST
3 items
865
CAL
65g
PROTEIN
92g
CARBS
28g
FAT
🍽
Whole eggs + egg whites scramble
3 whole + 4 whites
🍽
Whole grain toast with avocado
2 slices + 1/2 avocado
🍽
Greek yogurt with berries
1 cup
PRE-WORKOUT
2 items
414
CAL
42g
PROTEIN
59g
CARBS
9g
FAT
🍽
Rice cakes with peanut butter
3 cakes + 2 tbsp
🍽
Protein shake
1 scoop + water
POST-WORKOUT
2 items
489
CAL
50g
PROTEIN
93g
CARBS
6g
FAT
🍽
Protein shake with banana
2 scoops + 1 banana
🍽
White rice + honey
1 cup cooked + 1 tbsp
LUNCH
3 items
752
CAL
65g
PROTEIN
93g
CARBS
8g
FAT
🍽
Grilled chicken breast
8 oz
🍽
Sweet potato
1 large
🍽
Mixed vegetables (broccoli, peppers, spinach)
2 cups
SNACK
2 items
339
CAL
28g
PROTEIN
29g
CARBS
17g
FAT
🍽
Trail mix (nuts, seeds, dried fruit)
1/2 cup
🍽
String cheese or beef jerky
2 sticks or 1 oz
DINNER
3 items
827
CAL
56g
PROTEIN
67g
CARBS
28g
FAT
🍽
Lean ground beef or steak
8 oz 90/10
🍽
Jasmine rice
1.5 cups cooked
🍽
Side salad with olive oil dressing
2 cups greens + 1 tbsp oil
BEFORE BED
2 items
300
CAL
36g
PROTEIN
12g
CARBS
13g
FAT
🍽
Casein protein or cottage cheese
1 scoop or 1 cup
🍽
Handful of almonds
1 oz (23 almonds)