BRE Meso Diet - non Workout day

Time
Breakfast - 7:00 am

Qty
1.5 1 14 1

Meal
cup of Oatmeal (measured Dry) banana ounces of egg whites Tablesoon Flax

Protein Carbs
5 0 42 0 18 22 0 40 0 0 81 26 7 0 26 5 0 0 75 25

Fat
5 0 0 14 0 0 14 2 0 0

Snack - 10:00 am

16 ounces of skim milk 1 scoops of protein powder 1 Tablesoon Flax 5 ounces of chicken (white meat), turkey or tuna 1.5 cup of brown rice 10 ounces of vegetables (green beans or broccoli)

Lunch 12:00 noon

Snack 3:00 pm

16 ounces of skim milk 1 scoop of protein powder 1 Tablesoon Flax 4 ounces of extra lean ground beef 10 ounce baked potato 10 ounces of vegetables (green beans or broccoli) 4 ounces of chicken 10 ounces of vegetables (green beans or broccoli) Total Gram Total Kcals % Mac Split P.C.F Total Kcals g per lb of body weight Nutrient Goals per day Enter your weight

18 22 0 31 0 0 32 0

26 5 0 0 60 25 0 25 386 1544 50.49% 1.93 375

0 0 14 16 0 0 1 0 66 594 19.42% 3058 0.3 66.7

Dinner - 6:00

Late Snack - 8:30 pm

230 920 30.09% 1.15 225 200

BRE Meso Diet - Workout day

Time
Breakfast - 7:00 am

Qty
1 1 14 1

Meal
cup of Oatmeal (measured Dry) banana ounces of egg whites Tablesoon Flax

Protein
5 0 42 0 18 22 0 40 0 0 18 22 0 0 0 38 31 0 236 944 30.58% 1.18 225 Enter your weight 200

Carbs
54 26 7 0 26 5 0 0 75 25 26 5 0 94 26 0 0 25 394 1576 51.05% 1.97 375

Snack - 10:00 am

16 ounces of skim milk 1 scoops of protein powder 1 Tablesoon Flax 5 ounces of chicken (white meat), turkey or tuna 1.5 cup of brown rice 10 ounces of vegetables (green beans or broccoli) 16 ounces of skim milk 1 scoop of protein powder 1 Tablesoon Flax 5 ounces of cream of rice (measured dry) 1 banana 1.5 scoop of whey isolate 4 ounces of extra lean ground beef 10 ounces of vegetables (green beans or broccoli) Total Gram Total Kcals % Mac Split P.C.F Total Kcals g per lb of body weight Nutrient Goals per day

Lunch 12:00 noon

Snack 3:00 pm

Dinner - 6:00

Late Snack - 8:30 pm

Fat
3 0 0 14 0 0 14 2 0 0 0 0 14 0 0 0 16 0 63 567 18.37% 3087 0.3 66.7