2214 Calorie Meal Plan

Protein
167 g
Carbs
220 g
Fat
74 g
Fiber
25 g
Breakfast burritos
  • 3 eggs with taco seasoning to taste
  • 3 strips bacon cooked
  • 4 tablespoons Salsa
  • 1/2 cup Mexican blend shredded cheese (2% milk fat)
  • 2 tortilla 8’’ (Make two burrito’s out of the above ingredients.)
Fruit flavored non-fat Greek yogurt cup (5.3 oz / 150 g)
  • 4 oz (113 g) lean roast beef cold cuts
  • 2 slices whole grain bread
  • 1 tablespoon lite mayo
  • lettuce (two leaves)
  • tomato (two slices)
  • dill pickle slices
  • 1 medium (4 oz / 113 g) apple
Protein Smoothie: 1 scoop vanilla protein powder (25 g protein) blended with water and 1/2 cup frozen blueberries (after workout)
Chicken stir fry (nonstick skillet with 2 teaspoons olive oil) w/ 7 ounces (198 g) chicken breast
  • 1/2 cup onion
  • 1 red bell pepper
  • 2 cups broccoli
  • Soy sauce, ginger, and garlic to taste.
  • 1 cup cooked brown or white rice
  • 2 squares dark chocolate (72%)

Macros Quick Start Kit