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. 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 boneless skinless chicken breast, white fish (haddock, tilapia, cod, tuna in water), extra lean ground beef, flank steak. Carb sources jasmine rice, sweet potatoes, oatmeal. |