2300 Calories:
Breakfast: Oatmeal Protein Bowl
- 100g rolled oats: ~370 calories, 66g carbs, 10g protein, 7g fat
- 1 scoop protein powder: ~100 calories, 1g carb, 20g protein, 1g fat
- 1 medium banana: ~105 calories, 27g carbs, 1g protein, 0.4g fat
- 1 cup unsweetened almond milk: ~30 calories, 1g carbs, 1g protein, 2.5g fat
- 1 tbsp chia seeds: ~58 calories, 5g carbs, 2g protein, 4g fat
Total: 663 calories, 100g carbs, 34g protein, 14.9g fat
Lunch: Chicken & Quinoa Salad
- 150g grilled chicken breast: ~165 calories, 0g carbs, 31g protein, 3.5g fat
- 1 cup cooked quinoa: ~222 calories, 40g carbs, 8g protein, 3.5g fat
- Mixed salad greens: ~10 calories, 2g carbs, 1g protein, 0g fat
- 1/2 medium avocado: ~120 calories, 6g carbs, 1.5g protein, 11g fat
- Dressing (2 tbsp balsamic vinegar + 1 tsp olive oil): ~45 calories, 5g carbs, 0g protein, 3g fat
Total: 562 calories, 53g carbs, 41.5g protein, 21g fat
Afternoon Snack: Greek Yogurt Parfait
- 1 cup non-fat Greek yogurt: ~130 calories, 10g carbs, 23g protein, 0g fat
- 100g strawberries: ~32 calories, 8g carbs, 0.7g protein, 0.3g fat
- 20g granola: ~100 calories, 20g carbs, 4g protein, 3g fat
Total: 262 calories, 38g carbs, 27.7g protein, 3.3g fat
Dinner: Spaghetti with Lean Ground Turkey
- 100g whole wheat spaghetti: ~315 calories, 65g carbs, 12g protein, 1.5g fat
- 150g ground turkey (lean): ~135 calories, 0g carbs, 30g protein, 1.5g fat
- 1 cup tomato-based pasta sauce: ~70 calories, 13g carbs, 2g protein, 2g fat
- Mixed veggies (broccoli, bell peppers): ~50 calories, 10g carbs, 3g protein, 0.5g fat
Total: 570 calories, 88g carbs, 47g protein, 5.5g fat
Evening Snack: Protein Smoothie
- 1 scoop protein powder: ~100 calories, 1g carb, 20g protein, 1g fat
- 1 cup unsweetened almond milk: ~30 calories, 1g carbs, 1g protein, 2.5g fat
- 1 tbsp peanut butter: ~90 calories, 4g carbs, 4g protein, 8g fat
- 1 tbsp honey: ~64 calories, 17g carbs, 0g protein, 0g fat
Total: 284 calories, 23g carbs, 25g protein, 11.5g fat
Daily Totals:
- Calories: 2,341 calories
- Carbs: 302g
- Protein: 175.2g
- Fat: 56.2g