Meal Plan
Strategy
I will be intermittent fasting. Eating between 12pm and 8pm everyday. The goal will be to consume four meals and hit all my macros every single day.
Breakfast
12PM Egg White Bagel Sandwich (opens in a new tab)
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 436 | 18% |
| Protein | 36g | 15% |
| Carbs | 62g | 23% |
| Fat | 1g | 1% |
Snacks
2PM/4PM Snack 1 - Protein Shake - EPH Labs
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 140 | 5% |
| Protein | 25g | 10% |
| Carbs | 3g | 1% |
| Fat | 1.5g | 4% |
OR
Snack 2 - Protein Bar - nocow
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 200 | 8% |
| Protein | 20g | 8% |
| Carbs | 26g | 10% |
| Fat | 5g | 13% |
Lunch
6PM Steak and Brown Rice (opens in a new tab)
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 810 | 34% |
| Protein | 61.2g | 26% |
| Carbs | 0g | 0% |
| Fat | 22.2g | 40% |
Dinner
8PM Chicken Biryani (opens in a new tab)
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 1189 | 49% |
| Protein | 149.1g | 62% |
| Carbs | 93.5g | 39% |
| Fat | 36.3g | 66% |
OR
Chicken Karahi (opens in a new tab)
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 1211 | 50% |
| Protein | 149.1g | 62% |
| Carbs | 93.5g | 39% |
| Fat | 36.3g | 66% |
Meal Plan Options
Meal Plan 1
⚠️
Most Balanced meal + Try to up carbs
Macros (Breakfast + Lunch + Dinner):
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 2435 | 101% |
| Protein | 246.3g | 103% |
| Carbs | 155.5g | 66% |
| Fat | 59.5g | 108% |
Meal Plan 2
⚠️
Less balanced, heavier on protein, lower on carbs
Macros (Snack 1 + Snack 2 + Lunch + Dinner):
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 2339 | 97% |
| Protein | 255.3g | 106% |
| Carbs | 122.5g | 52% |
| Fat | 65g | 118% |
Meal Plan 3
⚠️
Least balanced, heaviest on protein, lowest on carbs
Macros (Snack 1 + Snack 1 + Lunch + Dinner):
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 2279 | 95% |
| Protein | 260.3g | 108% |
| Carbs | 99.5g | 42% |
| Fat | 61.5g | 112% |