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Macros
C P F FR P FR C P F VG AM FR C P F VG F C300g P185g F115g
Calories
720
9:00am 12pm
190 750
4:30pm 7:30pm
225 890
6 Snack
TOTAL 6 Meals
9:00pm
24 OZ Bottle WATER
DAY
Example Meal 1 (breakfast): 1 cup instant oatmeal (dry measure) 1/2 cup blueberries or strawberries (in oatmeal, if you prefer) 3 eggs, scrambled or hard boiled 1 tbsp cashew/almond butter Meal 2 (Snack, ~3 hours later): 1 scoop protein powder or 1 egg 1/2 cup blueberries/strawberries Meal 3 (lunch or late lunch):
1/2 cup rice (dry measure) or 2 cups sweet potato 1 tbsp coconut oil (in rice, while cooking) Either 3-4 ounces of leftover meat from dinner, or 2 additional hard boiled eggs 1C Veggies with 1 tbsp of Olive oil Meal 4 (pre-workout snack) 1c almond milk 1 banana Meal 5 (dinner): Standard meal with family, aim for 8-12 ounces lean meat, 1/2 cup rice dry measure or 4-6 ounces pasta dry measure or 2 cups sweet potato 1C Veggies with 1 tbsp of Olive oil Meal 6 Pre-bed- 1 tbsp almond butter.