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Samples Meals

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