Carbohydrates

20 grams carbs cup oats (dry measure) cup brown rice (cooked measure) cup sweet potatoes (cooked measure) 30 grams carbs cup oats (dry measure) cup brown rice (cooked measure) cup sweet potatoes (cooked measure) 2 slices Ezekiel sprouted grain bread 40 grams carbs cup oats (dry measure) 1 cup brown rice (cooked measure) 1 cup sweet potatoes (cooked measure) 50 grams carbs 1 cup oats (dry measure) 1 cup brown rice (cooked measure) 1 cup sweet potatoes (cooked measure) 60 grams carbs 1 cup oats (dry measure) 1 cup brown rice (cooked measure) 1 cup sweet potatoes (cooked measure) 4 slices Ezekiel sprouted grain bread 70 grams carbs 1 cup oats (dry measure)

 1 cup brown rice (cooked measure) 1 cup sweet potatoes (cooked measure) 80 grams carbs 1 cup oats (dry measure) 2 cups brown rice (cooked measure) 2 cups sweet potatoes (cooked measure) 90 grams carbs 1 cup oats (dry measure) 2 cups brown rice (cooked measure) 2 cups sweet potatoes (cooked measure) 100 grams carbs 2 cups oats (dry measure) 2 cup brown rice (cooked measure) 2 cup sweet potatoes (cooked measure)

Protein

18 grams protein 2 oz. (63 grams) chicken breast (cooked measure) 2 oz. (56 grams) eye of round steak (cooked measure) 1 oz. (49 grams) top round steak (cooked measure) cup egg whites (raw measure) scoop (70 cc) whey protein powder 22 grams protein

 2 oz. (77 grams) chicken breast (cooked measure) 2 oz. (70 grams) eye of round steak (cooked measure) 2 oz. (63 grams) top round steak (cooked measure) cup egg whites (raw measure) 1 scoop (70 cc) whey protein powder 28 grams protein 3 oz. (98 grams) chicken breast (cooked measure) 3 oz. (84 grams) eye of round steak (cooked measure) 2 oz. (77 grams) top round steak (cooked measure) 1 cup egg whites (raw measure) 1 scoop (70 cc) whey protein powder 30 grams protein 3 oz. (105 grams) chicken breast (cooked measure) 3 oz. (91 grams) eye of round steak (cooked measure) 3 oz. (84 grams) top round steak (cooked measure) 1 cup egg whites (raw measure) 1 scoop (70 cc) whey protein powder 35 grams protein 4.25 oz. (119 grams) chicken breast (cooked measure) 4 oz. (112 grams) eye of round steak (cooked measure) 3 oz. (98 grams) top round steak (cooked measure) 1 cup egg whites (raw measure) 1 scoop (70 cc) whey protein powder 40 grams protein 5 oz. (140 grams) chicken breast (cooked measure) 4 oz. (126 grams) eye of round steak (cooked

measure) 4 oz. (112 grams) top round steak (cooked measure) 1 cup egg whites (raw measure) 1 scoop (70 cc) whey protein powder 50 grams protein 6 oz. (175 grams) chicken breast (cooked measure) 5 oz. (154 grams) eye of round steak (cooked measure) 5 oz. (140 grams) top round steak (cooked measure) 2 cup egg whites (raw measure) 2 scoops (70 cc) whey protein powder 60 grams protein 7 oz. (210 grams) chicken breast (cooked measure) 6 oz. (187 grams) eye of round steak (cooked measure) 6 oz. (168 grams) top round steak (cooked measure) 2 cup egg whites (raw measure) 2 scoops (70 cc) whey protein powder 70 grams protein 8 oz. (245 grams) chicken breast (cooked measure) 7 oz. (217 grams) eye of round steak (cooked measure) 7 oz. (196 grams) top round steak (cooked measure) 2 cup egg whites (raw measure) 3 scoops (70 cc) whey protein powder

Fats

3 grams fat teaspoon all-natural peanut butter teaspoon healthy oil (olive, flax, walnut, safflower, etc.) 3 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) 6 almonds or other nuts (medium-sized) 5 grams fat 1 teaspoon all-natural peanut butter 1 teaspoon healthy oil (olive, flax, walnut, safflower, etc.) 5 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) 10 almonds or other nuts (medium-sized)

8 grams fat 1 teaspoons all-natural peanut butter 1 teaspoons healthy oil (olive, flax, walnut, safflower, etc.) 8 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) 16 almonds or other nuts (medium-sized) 10 grams fat 2 teaspoons all-natural peanut butter

 2 teaspoons healthy oil (olive, flax, walnut, safflower, etc.) 10 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) 20 almonds or other nuts (medium-sized) 15 grams fat 2 tablespoons all-natural peanut butter 1 tablespoon healthy oil (olive, flax, walnut, safflower, etc.) 30 almonds (medium-sized)