Day 1 Meal 1: Breakfast (650 calories, 34g protein, 45g fat, 61g carbs) Greek yogurt and fruit bowl: 1 cup (240g) plain Greek yogurt - 23g protein, 9g fat, 9g carbs 1 medium banana (118g) - 1g protein, 0g fat, 27g carbs 1/2 cup (80g) blueberries - 1g protein, 0g fat, 11g carbs 1/4 cup (28g) granola - 3g protein, 4g fat, 19g carbs Meal 2: Morning snack (400 calories, 23g protein, 30g fat, 20g carbs) Apple and almond butter: Meal 4: Dinner (800 calories, 45g protein, 40g fat, 67g carbs) Stir-fried beef and veggies with rice: 6 oz (170g) lean beef strips - 30g protein, 8g fat, 0g carbs 1 cup (160g) cooked white rice - 4g protein, 0g fat, 36g carbs 1 cup (150g) mixed vegetables (broccoli, carrots, snap peas) - 4g protein, 0g fat, 8g carbs 1 tablespoon (15ml) soy sauce - 2g protein, 0g fat, 2g carbs 1 tablespoon (15ml) sesame oil - 0g protein, 14g fat, 0g carbs Total: 2650 calories, 149g protein, 127g fat, 211g carbs Day 2 1 medium apple (182g) - 1g protein, 0g fat, 25g carbs 2 tablespoons (32g) almond butter - 7g protein, 18g fat, 6g carbs Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) 1 hard-boiled egg (50g) - 6g protein, 5g fat, 0g carbs Oatmeal with peanut butter and banana: Meal 3: Lunch (800 calories, 47g protein, 42g fat, 63g carbs) 1/2 cup (40g) rolled oats - 5g protein, 2g fat, 27g carbs Grilled chicken and avocado bowl: 1 tablespoon (16g) peanut butter - 4g protein, 8g fat, 3g carbs 6 oz (170g) grilled chicken breast - 39g protein, 5g fat, 0g carbs 1 medium banana (118g) - 1g protein, 0g fat, 27g carbs 1 cup (160g) cooked white rice - 4g protein, 0g fat, 36g carbs 1/2 medium avocado (50g) - 1g protein, 10g fat, 5g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) Cottage cheese and fruit: 1 cup (150g) mixed greens - 2g protein, 0g fat, 4g carbs 1/2 cup (112g) low-fat cottage cheese - 14g protein, 2g fat, 5g carbs 1/4 cup (30g) cherry tomatoes - 1g protein, 0g fat, 5g carbs 1 small apple (149g) - 1g protein, 0g fat, 15g carbs 2 tablespoons (30ml) balsamic vinaigrette - 0g protein, 14g fat, 2g carbs Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) Tuna salad sandwich with carrots and hummus: 2 slices whole-grain bread (64g) - 8g protein, 2g fat, 28g carbs 1 can (100g) tuna - 23g protein, 1g fat, 0g carbs 1 tablespoon (15g) mayo - 0g protein, 11g fat, 0g carbs 1/2 medium carrot (31g) - 0g protein, 0g fat, 7g carbs 2 tablespoons (30g) hummus - 2g protein, 6g fat, 7g carbs Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Chicken and rice stir-fry: 6 oz (170g) chicken breast - 34g protein, 4g fat, 0g carbs 1 cup (160g) cooked white rice - 4g protein, 0g fat, 36g carbs 1 cup (150g) mixed vegetables (carrots, broccoli, snap peas) - 4g protein, 0g fat, 8g carbs 2 tablespoons (30ml) soy sauce - 2g protein, 0g fat, 2g carbs 1 tablespoon (15ml) vegetable oil - 0g protein, 14g fat, 0g carbs Total: 2150 calories, 133g protein, 87g fat, 227g carbs 1/2 cup (70g) mixed berries (blueberries, raspberries, blackberries) - 1g protein, 0g fat, 11g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) Turkey and cheese roll-ups with bell pepper: 2 slices (56g) deli turkey breast - 12g protein, 0g fat, 0g carbs 1 slice (28g) low-fat cheddar cheese - 7g protein, 2g fat, 0g carbs 1 medium bell pepper (119g) - 1g protein, 0g fat, 7g carbs Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) Quinoa and black bean salad: 1 cup (185g) cooked quinoa - 8g protein, 4g fat, 39g carbs 1/2 cup (87g) black beans - 7g protein, 0g fat, 23g carbs 1/4 cup (25g) corn kernels - 1g protein, 0g fat, 5g carbs 1/4 cup (28g) diced avocado - 0g protein, 5g fat, 2g carbs 1/4 cup (25g) diced tomato - 1g protein, 0g fat, 5g carbs 2 tablespoons (30ml) lime juice - 0g protein, 0g fat, 4g carbs Day 3: 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Greek yogurt with granola and mixed berries: Baked salmon with roasted vegetables: 1 cup (227g) plain non-fat Greek yogurt - 23g protein, 0g fat, 9g carbs 6 oz (170g) salmon fillet - 34g protein, 14g fat, 0g carbs 1/2 cup (50g) granola - 5g protein, 6g fat, 36g carbs 1 medium sweet potato (114g) - 2g protein, 0g fat, 26g carbs 1/2 medium zucchini (90g) - 1g protein, 0g fat, 3g carbs 3 oz (85g) grilled chicken breast - 22g protein, 1g fat, 0g carbs 1/2 medium red onion (50g) - 0g protein, 0g fat, 6g carbs 1/4 cup (28g) shredded cheddar cheese - 7g protein, 6g fat, 1g carbs 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs 1/2 cup (73g) sliced bell peppers and onions - 1g protein, 0g fat, 8g carbs Salt, pepper, and herbs to taste 1 tablespoon (15ml) ranch dressing - 0g protein, 6g fat, 1g carbs Total: 2150 calories, 133g protein, 87g fat, 227g carbs Day 4: Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Spaghetti with meat sauce and salad: Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) 2 oz (56g) dry spaghetti - 7g protein, 1g fat, 42g carbs Oatmeal with nuts and fruit: 1/2 cup (113g) tomato sauce - 1g protein, 0g fat, 10g carbs 1 cup (80g) rolled oats - 10g protein, 5g fat, 54g carbs 3 oz (85g) lean ground beef - 18g protein, 9g fat, 0g carbs 1/4 cup (30g) chopped almonds - 7g protein, 18g fat, 6g carbs 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs 1 medium banana (118g) - 1g protein, 0g fat, 27g carbs 1 small salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette: 1/4 cup (60ml) unsweetened almond milk - 0g protein, 1g fat, 1g carbs 2 cups (60g) mixed greens - 1g protein, 0g fat, 2g carbs Cinnamon to taste 1/2 cup (75g) cherry tomatoes - 1g protein, 0g fat, 4g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) 1/2 cup (52g) sliced cucumber - 0g protein, 0g fat, 2g carbs Cottage cheese with apple slices: 1 tablespoon (15ml) balsamic vinaigrette - 0g protein, 3g fat, 3g carbs 1/2 cup (113g) low-fat cottage cheese - 14g protein, 2g fat, 5g carbs Total: 2150 calories, 133g protein, 87g fat, 227g carbs 1 medium apple (182g) - 1g protein, 0g fat, 15g carbs Day 5 Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) Grilled chicken and veggie wrap: 1 whole wheat tortilla (45g) - 5g protein, 2g fat, 25g carbs Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) Greek yogurt with granola and berries: 1 cup (245g) plain non-fat Greek yogurt - 23g protein, 0g fat, 9g carbs 1/2 cup (56g) granola - 4g protein, 6g fat, 38g carbs 1/2 cup (75g) mixed berries - 1g protein, 0g fat, 14g carbs 1 medium sweet potato (114g) - 2g protein, 0g fat, 27g carbs 1/2 cup (50g) chopped broccoli - 2g protein, 0g fat, 4g carbs 1/2 cup (52g) sliced bell peppers - 1g protein, 0g fat, 4g carbs 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) Salt and pepper to taste Protein shake with banana: Total: 2150 calories, 133g protein, 87g fat, 227g carbs 1 scoop (30g) whey protein powder - 24g protein, 1g fat, 3g carbs 1 medium banana (118g) - 1g protein, 0g fat, 27g carbs 1 cup (240ml) water or unsweetened almond milk 0g protein, 0g fat, 0g carbs Day 6 Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) Oatmeal with peanut butter and banana: Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) 1 cup (80g) rolled oats - 11g protein, 5g fat, 54g carbs Brown rice and black bean bowl: 1 tablespoon (16g) peanut butter - 4g protein, 8g fat, 3g carbs 1 cup (195g) cooked brown rice - 5g protein, 2g fat, 45g carbs 1/2 cup (86g) canned black beans, drained and rinsed - 7g protein, 0g fat, 22g carbs 1/2 avocado (50g) - 1g protein, 12g fat, 5g carbs 1/2 cup (52g) diced tomato - 1g protein, 0g fat, 4g carbs 1/4 cup (30g) chopped cilantro - 0g protein, 0g fat, 1g carbs 1 tablespoon (15ml) lime juice - 0g protein, 0g fat, 1g carbs 1 medium banana (118g) - 1g protein, 0g fat, 27g carbs 1 cup (240ml) water or unsweetened almond milk 0g protein, 0g fat, 0g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) Cottage cheese with apple slices: 1/2 cup (113g) low-fat cottage cheese - 14g protein, 1g fat, 4g carbs 1 medium apple (182g) - 0g protein, 0g fat, 20g carbs Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Baked salmon with roasted vegetables: 4 oz (113g) salmon fillet - 28g protein, 8g fat, 0g carbs Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) Chicken and vegetable stir-fry with brown rice: 4 oz (113g) chicken breast, sliced - 26g protein, 1g fat, 0g carbs 1 cup (195g) cooked brown rice - 5g protein, 2g fat, 45g carbs 2 large hard-boiled eggs - 12g protein, 10g fat, 1g carbs 1 cup (146g) mixed vegetables (carrots, bell peppers, broccoli) - 3g protein, 0g fat, 12g carbs 1 medium carrot (61g) - 0g protein, 0g fat, 7g carbs 1 tablespoon (15ml) soy sauce - 1g protein, 0g fat, 2g carbs 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs Meal 3: Lunch (600 calories, 38g protein, 23g fat, 61g carbs) Turkey and cheese sandwich on whole wheat bread: 3 oz (85g) turkey breast - 16g protein, 2g fat, 0g carbs Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Vegetarian chili with white rice: 1 cup (195g) vegetarian chili - 12g protein, 2g fat, 46g carbs 1 cup (195g) cooked white rice - 4g protein, 1g fat, 45g carbs 1 slice (28g) cheddar cheese - 7g protein, 6g fat, 0g carbs 2 slices (56g) whole wheat bread - 8g protein, 2g fat, 28g carbs 1 tablespoon (14g) mayonnaise - 0g protein, 10g fat, 1g carbs 1 medium apple (182g) - 0g protein, 0g fat, 20g carbs 1/4 avocado (25g) - 0.5g protein, 6g fat, 3g carbs 1 tablespoon (15g) sour cream - 0.5g protein, 2g fat, 1g carbs Total: 2150 calories, 133g protein, 87g fat, 227g carbs Meal 4: Dinner (800 calories, 44g protein, 36g fat, 90g carbs) Baked salmon with roasted vegetables and quinoa: 4 oz (113g) salmon fillet - 22g protein, 12g fat, 0g carbs Day 7 1 cup (150g) roasted mixed vegetables (zucchini, bell peppers, onions) - 2g protein, 2g fat, 16g carbs Meal 1: Breakfast (500 calories, 33g protein, 17g fat, 56g carbs) 1 cup (185g) cooked quinoa - 8g protein, 4g fat, 39g carbs Greek yogurt with granola and berries: 1 tablespoon (15ml) olive oil - 0g protein, 14g fat, 0g carbs 1 cup (227g) non-fat plain Greek yogurt - 23g protein, 0g fat, 9g carbs 1/2 cup (64g) granola - 6g protein, 7g fat, 29g carbs 1/2 cup (70g) mixed berries (strawberries, blueberries, raspberries) - 1g protein, 0g fat, 18g carbs Meal 2: Morning snack (250 calories, 18g protein, 11g fat, 20g carbs) Hard-boiled eggs with carrot sticks: Total: 2150 calories, 133g protein, 87g fat, 227g carbs
