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Daily Meal Planner

Meal 1 Breakfast 2 Snack 3 Lunch 4 Pre/Post W/O 5 Dinner Time Contents


6:00am Carb Protein Fat Fruit(Berries) Protein Fruit(Berries) Carb Protein Fat Veggies Almond Milk Fruit(Banana) Carb Protein Fat Veggies Fat Dark Choc 1 Cup (Dry Measure) 3 oz 1 Tbsp Cup 1 oz cup cup (Dry Measure) 4 oz 2 Tbsp No limit 1 Cup (Fluid) 1 Serving cup (Dry Measure) 8-12 oz 1 Tbsp No Limit 1 Tbsp 2-4 PC

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

230 2900-3000 Kcal

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.