BYE! BYE! BELLY!!!!
Calories Carbs Protein Fat
Calories:1669
Protein Grams: 161
Carbs grams: 148
Fat grams: 29
| Meal 1 | Calories | Carbs | Protein | Fat | |
 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. Any of the protein sources can be swapped out gram for gram for white fish (tilapa, haddock, cod), boneless skinless chicken breast, extra lean ground beef, or flank steak. Any of the carbs can be swapped gram for gram with sweet potatoes, jasmine rice or occasionally white potatoes. Please try to drink a minimum of 4l of water each day and watch your sodium intake especially with spices. |