PROTEIN MEAL PLANS
| Meal | 100g | 120g | 140g | 160g | 180g | 200g | 220g | 240g |
|---|---|---|---|---|---|---|---|---|
| Breakfast | 2 eggs (12g), 30g toast (4g), 15g PB (4g) | 3 eggs (18g), 30g toast (4g), 15g PB (4g) | 40g oats (6g), 200ml milk (7g), 100g yogurt (10g) | 50g oats (8g), 200ml milk (7g), 150g yogurt (15g) | 60g oats (10g), 200ml milk (7g), 200g yogurt (20g) | 3 eggs (18g), 40g oats (6g), 100g yogurt (10g) | 3 eggs (18g), 50g oats (8g), 150g yogurt (15g) | 4 eggs (24g), 60g oats (10g), 150g yogurt (15g) |
| Morning Snack | WHEYD shake (20g) | |||||||
| Lunch | 100g chicken breast (30g), salad | 120g chicken breast (36g), salad | 120g beef (32g), 50g rice (6g) | 130g chicken (40g), 60g rice (8g) | 150g salmon (35g), 100g sweet potato (4g) | 150g beef (40g), 75g chickpeas (10g) | 150g tofu (20g), 60g rice (6g) | 180g steak (45g), vegetables, 1 egg (6g) |
| Afternoon Snack | Protein bar (15g) | 150g Greek yogurt (15g), berries | 2 boiled eggs (12g) | 150g cottage cheese (15g) | Smoothie (25g) | Protein bar (10g), 15g almonds (5g) | 200g Greek yogurt (20g), nuts | Protein bar (10g), fruit, seeds (5g) |
| Dinner | 150g salmon (35g), 50g quinoa (6g), broccoli | 120g chicken (36g), 100g sweet potato (4g) | 130g beef (35g), 60g rice (6g), vegetables | 150g tofu (20g), 75g lentils (8g), greens | 150g steak (40g), 100g potatoes (4g) | 160g chicken (40g), 60g rice (6g) | 120g beef burger (40g), salad | 180g steak (42g), vegetables |
| Evening | 150g cottage cheese (15g), berries | 150g Greek yogurt (15g), 20g seeds (5g) | 100g yogurt (10g), 15g nuts (5g) | 2 boiled eggs (12g), 30g toast (4g) | 150g yogurt (15g), 15g nut butter (5g) | 2-egg mini omelette (12g) | 200g cottage cheese (20g), apple | 150g protein mousse (20g) |