Calories Carbs Protein Fat
Dietary calories Grams Grams Grams
1669 161 148 29
| Meal 1 | |||||
 30 g fruits | 19 | 5 | 0 | 0 | |
 1 egg | 70 | 0 | 6 | 5 | |
 150 g egg white | 81 | 0 | 16 | 0 | |
 45 g oatmeal | 169 | 34 | 5 | 2 | |
| Meal 2 | |||||
 50 g jasmine rice | 178 | 40 | 3 | 0 | |
 50 g vegetable | 28 | 4 | 1 | 0 | |
 90 g beef | 183 | 0 | 21 | 9 | |
| Meal 3 | |||||
 90 g chicken | 181 | 6 | 16 | 8 | |
 50 g vegetable | 28 | 4 | 1 | 0 | |
 90 g sweet potato | 89 | 18 | 2 | 0 |
| Meal 4 | |||||
 50 g jasmine rice | 178 | 40 | 3 | 0 | |
 50 g vegetable | 28 | 4 | 1 | 0 | |
 2 cans tuna | 319 | 0 | 51 | 3 | |
| Post Workout/Snack | |||||
 30 g protein whey | 119 | 5 | 21 | 2 | |
| Mixed with water |
| Meal 4 can be turned into a sushi bowl if you like, add roasted seaweed and sesame seeds, one grind of pink himalayan salt and wasabi for some kick. Yellow mustard, hot sauce, no sugar added bbq sauce and salsa can all be used as condiments as well as no sugar added ketchup. Popeye’s carries a wide selection of spices that are sodium free as well. |