Meal Plan 1:
Breakfast:
4 large eggs (320 cal, 28g protein, 21g fat, 2g carbs)
1 tablespoon olive oil (120 cal, 0g protein, 14g fat, 0g carbs)
1/2 medium avocado (120 cal, 1.5g protein, 11g fat, 6g carbs)
Lunch:
4 ounces grilled chicken breast (187 cal, 35g protein, 4g fat, 0g carbs)
1 tablespoon olive oil (120 cal, 0g protein, 14g fat, 0g carbs)
2 cups mixed salad greens (20 cal, 1g protein, 0g fat, 4g carbs)
1/4 cup cherry tomatoes (13 cal, 0.6g protein, 0.2g fat, 2.8g carbs)
Dinner:
4 ounces grilled salmon (233 cal, 25g protein, 14g fat, 0g carbs)
1/2 cup cooked quinoa (111 cal, 4g protein, 2g fat, 20g carbs)
1 cup steamed broccoli (55 cal, 3.7g protein, 0.6g fat, 10.5g carbs)
Snack 1:
2 rice cakes (70 cal, 1.4g protein, 0.5g fat, 14g carbs)
1 tablespoon peanut butter (95 cal, 3.5g protein, 8g fat, 3g carbs)
Snack 2:
3/4 cup 2% cottage cheese (135 cal, 21g protein, 4.5g fat, 6g carbs)
Total Calories: 1680
Total Protein: 146.7g
Total Fat: 79.3g
Total Carbs: 91.3g
Meal Plan 2:
Breakfast:
1 cup cooked oatmeal (166 cal, 5.9g protein, 3.2g fat, 28g carbs)
1/4 cup raisins (108 cal, 1.1g protein, 0.2g fat, 28.8g carbs)
Lunch:
2 slices of whole wheat bread (160 cal, 8g protein, 2g fat, 30g carbs)
4 ounces of sliced turkey breast (120 cal, 26g protein, 1g fat, 0g carbs)
1 tablespoon mayonnaise (90 cal, 0g protein, 7g fat, 3g carbs)
1/2 medium avocado, mashed (120 cal, 1.5g protein, 11g fat, 6g carbs)
Dinner:
4 ounces grilled tofu (164 cal, 17.6g protein, 10g fat, 6.8g carbs)
1 cup cooked brown rice (216 cal, 5g protein, 1.8g fat, 45g carbs)
1 cup sautéed spinach (40 cal, 4g protein, 1g fat, 4g carbs)
Snack 1:
6 ounces(Dry Roasted) almonds (480 cal, 12g protein, 40g fat, 16g carbs)
Snack 2:
1 medium apple (95 cal, 0.5g protein, 0.3g fat, 25g carbs)
Total Calories: 1709
Total Protein: 147.7g
Total Fat: 81.5g
Total Carbs: 90.8g