30/50/20(%)

Macro Split Target 2000cal

Breakfast (Scrambled Eggs)
4 Egg White
1 pce Ezekiel Bread
2 slicesTurkey Bacon
1 tbsp Peanut Butter
Total

Carb (g)
Protein (g)
150.0
250.0

Fat (g)
Sugar(g) Fiber(g)
45.0
>35gr
~35

Calorie
2,005.0

4.0
15.0
0.0
3.0
22.0

20.0
4.0
4.0
3.5
31.5

0.0
0.5
5.0
8.0
13.5

0.0
0.0
0.0
1.5
1.5

0.0
3.0
0.0
1.0
4.0

96.0
80.5
61.0
98.0
335.5

1.0
2.0
3.0

0.5
24.0
24.5

1.5
1.0
2.5

0.5
2.0
2.5

0.5
0.0
0.5

19.5
113.0
132.5

Lunch (Grilled Chicken)

Chicken Breast (224gr)
Sweet Potato (100gr)
Brocoli (250gr)
Total

0.0
20.0
12.0
32.0

44.0
1.6
3.0
48.6

5.0
0.0
0.0
5.0

0.0
4.5
6.0
10.5

0.0
3.0
6.0
9.0

221.0
86.4
60.0
367.4

Dinner (Pancakes)
4 Egg White
1 scp Cassein
2 tbsp Spread
Total

4.0
3.0
10.0
17.0

20.0
24.0
0.0
44.0

0.0
1.0
0.0
1.0

0.0
1.0
0.0
1.0

0.0
1.0
6.0
7.0

96.0
117.0
40.0
253.0

Snack
Cottage Pudin
Total

18.0
18.0

36.5
36.5

0.5
0.5

13.0
13.0

2.0
2.0

222.5
222.5

Snack
Proghurt
Total

30.5
30.5

38.5
38.5

1.8
1.8

12.0
12.0

6.0
6.0

291.8
291.8

122.5

223.6

24.3

40.5

28.5

1,602.7

Proghurt
1 cup Greek Yoghurt
1/4 cup Oats
1/2 scp Whey
1/2 cup Black Berries
Total

8.0
13.5
1.0
8.0
30.5

23.0
2.5
12.0
1.0
38.5

0.0
1.3
0.5
0.0
1.8

7.0
0.0
1.0
4.0
12.0

0.0
2.0
0.0
4.0
6.0

124.0
75.3
56.5
36.0
291.8

Protein Sludge
2 scp Cassein
2 tbsp Peanut Butter
dash Almond Milk
Total

6.0
6.0
0.3
12.3

48.0
7.0
0.2
55.2

2.0
16.0
0.5
18.5

2.0
3.0
0.2
5.2

2.0
2.0
0.2
4.2

234.0
196.0
6.5
436.5

Post Workout Shake

1/2 cup Almond Milk
1 scp Whey Protein
Total

Day Total

Snack Recipes

Protein Fluff
1 scp Whey
3/4 cup Blue Berries
1/4 cup Almond Milk
Total

2.0
17.0
0.5
19.5

24.0
1.0
0.3
25.3

1.0
1.0
0.8
2.8

2.0
12.0
0.3
14.3

0.0
4.0
0.3
4.3

113.0
81.0
9.8
203.8

Protein Coffee Cup

1 Egg
1 scp Whey
2 tbsp Peanut Butter
1 tbsp Oil
Total

1.0
2.0
6.0
0.0
9.0

5.0
24.0
7.0
0.0
36.0

0.0
1.0
16.0
14.0
31.0

0.0
2.0
3.0
0.0
5.0

0.0
0.0
2.0
0.0
2.0

24.0
113.0
196.0
126.0
459.0

Overnight Oats
1/2 cup Almond Milk
1/2 cup Greek Yoghurt
1/4 Oats
1/2 scp Whey
Total

1.0
4.0
13.5
1.0
19.5

0.5
11.5
2.5
12.0
26.5

1.5
0.0
1.3
0.5
3.3

0.5
3.5
0.0
1.0
5.0

0.5
0.0
2.0
0.0
2.5

19.5
62.0
75.3
56.5
213.3

Cottage Pudin
1 cup Cottage Cheese
1/4 cup Pumkin
1/2 scp Whey
Total

12.0
5.0
1.0
18.0

24.0
0.5
12.0
36.5

0.0
0.0
0.5
0.5

10.0
2.0
1.0
13.0

0.0
2.0
0.0
2.0

144.0
22.0
56.5
222.5

Popsicles
1/2 cup Almond Milk
2 scp Cassein
2 tbsp Cocoa
Total

1.0
6.0
6.0
13.0

0.5
48.0
2.0
50.5

1.5
2.0
1.0
4.5

0.5
2.0
0.0
2.5

0.5
2.0
2.0
4.5

19.5
234.0
41.0
294.5

Egg Whites (1/4 cup)

Turkey Bacon (1 slice)
Ezekiel Bread (1 slice)
Peanut Butter (2 tbsp)
Greek Yoghurt (1 cup)
Blue Berries (3/4 cup)
Oat (1/2 cup)
Sweet Potatoe (100g)
Chicken (112g)
Brocoli (85g)
Avocado (200g)
Turkey Ground Lean (112g)
Spinach (85g)
Beans (1/2 cup)
Whole Egg
Almond Milk (1 cup)
Whey Protein (1scoop)
Cassein Protein (1 scoop)
Agave (1 tbsp)
Spread (1 tbsp)
Stevia (1 tsp)
Coconut Oil (1tbsp)
Banana (118g)
Apple (223g)
Tortilla (1 piece)
Tilapia (1 piece)
Rice Cakes (1 piece)
Coconut Flour (2 tbsp)
Coconut Shreded (3 tbsp)
Cocoa Powder (1 tbsp)
Mayo (3 tbsp)
Cottage Cheese (1/2 cup)
Black Berries (1 cup)
Vanilla Puding (1 serv)
Pumpkin (1/2 cup)
Apple Sauce (1/2 cup)
Chia Seed (1 tbsp)
Flax Seed (2 tbsp)

Carb (g)
Protein (g)
1.0
5.0
0.0
2.0
15.0
4.0
6.0
7.0
8.0
23.0
17.0
1.0
27.0
5.0
20.0
1.6
0.0
22.0
4.0
1.0
17.0
4.0
0.0
28.0
3.0
2.0
21.0
7.0
1.0
6.0
2.0
1.0
2.0
24.0
3.0
24.0
16.0
0.0
5.0
0.0
0.5
0.0
0.0
0.0
27.0
1.3
31.0
0.6
9.0
4.0
0.0
23.0
12.0
0.0
9.0
3.0
4.0
1.0
3.0
1.0
0.0
0.0
6.0
12.0
16.0
2.0
6.0
0.0
10.0
1.0
13.0
0.0
5.0
3.0
4.0
3.0

Fat (g)
Sugar(g) Fiber(g)
0.0
0.0
0.0
2.5
0.0
0.0
0.5
0.0
3.0
16.0
3.0
2.0
0.0
7.0
0.0
1.0
12.0
4.0
2.5
0.0
4.0
0.0
4.5
3.0
2.5
0.0
0.0
0.0
2.0
2.0
29.0
2.0
14.0
1.0
0.0
0.0
0.0
0.0
2.0
0.0
0.0
8.0
5.0
0.0
0.0
3.0
1.0
1.0
1.0
2.0
0.0
1.0
1.0
1.0
0.0
16.0
0.0
0.0
0.0
3.0
0.0
0.5
0.0
14.0
0.0
0.0
0.4
14.0
3.1
0.4
23.0
5.0
1.5
0.0
6.0
2.0
0.0
0.0
1.5
3.0
0.0
2.5
1.0
6.0
10.0
1.0
2.0
0.5
0.0
1.0
2.5
0.0
0.0
0.0
5.0
0.0
0.0
8.0
8.0
0.0
6.0
0.0
0.0
4.0
4.0
0.0
8.0
2.0
4.5
0.0
5.0
4.5
0.0
4.0

Calorie
24.0
30.5
80.5
196.0
124.0
81.0
150.5
86.4
110.5
20.0
345.0
121.0
20.0
112.0
73.0
39.0
113.0
117.0
64.0
20.0
2.0
126.0
116.8
130.0
65.5
110.0
61.5
70.5
110.0
20.5
22.5
72.0
72.0
24.0
44.0
52.0
72.5
68.5