Let’s Get Ripped
| Meal 1 | Calories | Carbs grams | Protein grams | Fat grams | |
 30 g fruits | 19 | 5 | 0 | 0 | |
| 30 g protein whey | 119 | 5 | 21 | 2 | |
 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. 50 grams of avocado can be added to anyone meal a day. 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 proteins can be swapped out gram for gram with white fish (tilapia, haddock, tuna) boneless skinless chicken breasts, extra lean ground beef or turkey, flank steak or salmon. Carbs can be swapped for oatmeal, weighed dry, jasmine rice, sweet potatoes or white potatoes. Avoid deep frying foods but an air fryer is perfect. |