Time

Food

Post-Workout (8:00am)

Breakfast (8:10am)

Morning Snack (10am)

Lunch (12pm)

Mid-afternoon (4pm)

Dinner (8pm)

Pre-Bed (10pm)
Totals

Calories

Protein

Carbs

Fat

2 cup milk

110

13

2.5

2 scoops whey

240

48

Fiber one 1 cup

120

50

1 cup milk

220

16

26

3 Eggs

180

18

12

Dry Roasted Peanuts (28g)

170

14

1.5 cup milk

Chicken 4oz.
1 Pita Pocket

165
110
180

12
20
6

19.5
0
36

3.75
2.5
2

1 cup milk
PB sandwich

110
389

8
24

13
44

2.5
14

Chicken fillet 8oz.

1 cup milk
1 cup brown rice

220
110
300

40
8
8

0
13
66

5
2.5
2

1 scoop whey + water

120

24

2744

251

297.5

72.75