TIME MEAL INGREDIENTS AMOUNT CARBS (g) FATS (g) PROTEIN (g) CALORIES (cal)

Breakfast
09:00 AM
Scrambled Eggs Eggs 2 whole 1 15 19 147
Egg White 125 g 3 0 13 63
Olive Oil 1 tsp. 0 5 0 40
Cheese 1 slice 2 1.5 4 40
Cooked Oatmeal Oatmeal 2 cups 78 5 9 376
Blueberries 1 cup 17 1 1 70
Peanut Butter 1 tbsp. 3 7 4 90
Supplements Multivitamin 1 pill
Fish Oil 1 pill
Snack
11:00 AM
Cheese-Pineapple Cottage Cheese 50 g 1.3 0.5 6 36
Pineapple 100 g 13 0 1 50
Lunch
02:00 PM
(a) Sirloin Steak Sirloin Steak 100 g 0 4 22 131
Steak Seasoning 1 tbsp. 0 0 0 1
Olive Oil 1 tsp. 0 5 0 40
Minced Garlic 1 tbsp. 3 3 1 45
(b) Chicken Breast Chicken Breast 100 g 1 5 33 187
Olive Oil 1 tsp. 0 5 0 40
Lemon Juice 1 tbsp. 1 0 0 3
White Vinegar 1 tbsp. 0 0 0 3
Minced Garlic 1 tbsp. 3 3 1 45
Salt 1 tsp. 0 0 0 0
Black Pepper 1 tsp. 1 0 0 5
Basil 1 tsp. 1 0 0 3
Dried Parsley 1 tsp. 1 0 0 4
Sweet Potato (+a/b/d) Sweet Potato 1 whole 24 0 2 103
Mixed Salad (+a/b/d) Salad 100 g 4 0 2 24
Onion 1/2 whole 3 0 1 14
Balsamic Vinegar 1 tbsp. 3 0 0 14
Olive Oil 1/2 tsp. 0 3 0 20
(c) Tuna Sandwich Tuna 100 g 0 1 26 116
Chickpeas 25 g 7 1 3 41
Lemon Juice 1 tbsp. 1 0 0 3
Olive Oil 1/2 tsp. 0 3 0 20
Salt 1 tsp. 0 0 0 0
Black Pepper 1 tsp. 1 0 0 3
Onion 1/2 whole 4 0 1 14
Sweet Red Pepper 1/2 whole 2 0 1 12
Kale 1 leaflets 6 1 2 28
Greek Yogurt 1 tbsp. 1 0 3 20
Bread 2 slices 32 2 7 180
(d) Taco Salad Ground Beef 100 g 0 8 29 193
Salad 100 g 4 0 2 24
Onion 1/2 whole 4 0 1 14
Tomato 1 whole 4 0 1 16
Minced Garlic 1 tbsp. 3 3 1 45
Chili Powder 1 tsp. 1 0 0 3
Crushed Red Pepper 1 tsp. 0 0 0 0
Sour Cream 1 tbsp. 1 2 1 31
Cheese 1 slice 2 1.5 4 40
Fruits Apple 1 whole 25 0 0 95
Banana 1 whole 27 0 1 105
Snack
04:00 PM
Smoothie Greek Yogurt 1/2 cup 4 0 12 80
Mixed Berries 1 cup 13 1 1 93
Soy Milk 1 cup 4 4 7 80
Kale 1 leaflets 6 1 2 29
Almonds 1/6 cup 5 14 6 165
Whey Protein 2 scoops 6 3 48 240
Dinner
06:00 PM
(a) Sirloin Steak 302
(b) Chicken Breast 290


Sweet Potato (+a/b/d) 103
Mixed Salad (+a/b/d) 72
(c) Taco Salad 366
(d) Tuna Sandwich 437
Snack
09:00 PM

Peanut Butter Bread

Peanut Butter 1 tbsp. 3 7 4 90
Honey 1 tbsp. 17 0 0 64
Banana 1 whole 27 0 1 105
Bread 2 slices 32 2 7 180
Greek Yogurt

Greek Yogurt 1/2 cup 8 1 24 160
Blueberries 1/2 cup 8 1 1 35
2433+
(a) 779
(b) 755
(c) 469
(d) 437