Normal Day

P
C
F
Meal 1 (9:00AM)
Quick Oats (1/2 cup)
Protein (1 scoop)
Banana (1)

5.5
22.0
1.0

28.0
14.0
27.0

Meal 2 (11:30AM)
Egg White (8)
Brown Rice (50gm)

28.0
1.5

0.0
11.5

Meal 3 (2:00PM)
Beef (100gm)
Brown Rice (100gm)

26.0
3.0

Meal 4 (4:30PM)
Chicken Breasts (100gm) 31.0
Brown Rice (50gm)
1.5
Post workout (8:00PM)
Protein (1 scoop)
Carbs (1 scoop)
Meal 5 (10:00PM)
Egg White (8)
Brown Rice (100gm)
Meal 6 (11:30PM)
Bread Slices (2)
Peanut Butter (2 tbs)
Total
Calories

22.0
0.0

28.0
3.0

8.0
8.0

Low protein
P
C
F

2.5
4.0
0.0

Meal 1 (9:00AM)
Quick Oats (1/2 cup)
Protein (1 scoop)
Banana (1)

5.5
22.0
1.0

28.0
14.0
27.0

2.5
4.0
0.0

0.0
0.5

Meal 2 (11:30AM)
Egg White (4)
Brown Rice (50gm)

14.0
1.5

0.0
11.5

0.0
0.5

6.0
1.0

Meal 3 (2:00PM)
Beef (50gm)
Brown Rice (100gm)

13.0
3.0

0.0
23.0

3.0
1.0

4.0
0.5

Meal 4 (4:30PM)
Chicken Breasts (50gm)
Brown Rice (50gm)

15.5
1.5

0.0
11.5

2.0
0.5

4.0
0.0

Post workout (8:00PM)

Protein (1 scoop)
Carbs (2 scoop)

22.0
0.0

14.0
60.0

4.0
0.0

0.0
1.0

Meal 5 (10:00PM)
Egg White (4)
Brown Rice (100gm)

14.0
3.0

0.0
23.0

0.0
1.0

24.0 2.0
6.0 16.0

Meal 6 (11:30PM)
Bread Slices (2)
Peanut Butter (2 tbs)

8.0
8.0

24.0 2.0
6.0 16.0

0.0
23.0

0.0
11.5

14.0
30.0

0.0
23.0

188.5 212.0 41.5

1975.5

Total
Calories

132.0 242.0 36.5

1824.5

Rest Day
P
C
F
Meal 1 (9:00AM)
Quick Oats (1/2 cup)
Protein (1 scoop)

5.5
22.0

28.0
14.0

2.5
4.0

Meal 2 (12:00AM)
Egg White (4)
Brown Rice (50gm)

14.0
1.5

0.0
11.5

0.0
0.5

Meal 3 (3:00PM)
Beef (50gm)
Brown Rice (100gm)

13.0
3.0

0.0
23.0

3.0
1.0

Meal 4 (5:00PM)
Chicken Breasts (50gm)
Brown Rice (50gm)

15.5
1.5

0.0
11.5

2.0
0.5

Meal 5 (8:00PM)
Egg White (4)
Brown Rice (100gm)

14.0
3.0

0.0
23.0

0.0
1.0

Meal 6 (10:30PM)
Bread Slices (2)
Peanut Butter (2 tbs)

8.0
8.0

24.0 2.0
6.0 16.0

Total
Calories

109.0 141.0 32.5

1292.5