Meal

Foods

Approx. Macros

3 whole eggs scrambled, 1 banana, 50g oats cooked in water, 1 tsp peanut butter

Protein: 20g, Carbs: 45g, Fat: 12g

100g grilled chicken, 100g cooked rice, 100g steamed broccoli, 1 tsp olive oil

Protein: 25g, Carbs: 35g, Fat: 7g

100g lean ground beef cooked with 100g pasta + 100g mixed veggies, 1 tsp olive oil

Protein: 30g, Carbs: 50g, Fat: 12g

150g yogurt + 1 small fruit

Protein 5–10g, Carbs 15–20g, Fat 2–5g