Day 3

Updated: Mar 3



Protein Smoothie

Breakfast Calories Protein Carbs Fat

1 Scoop protein powder 120 24 3 1.5

1 Large Banana 121 1 31 0

24oz Water



Total 241 25 34 1.5


Snack

100 pack Almond 100 4 4 9

1 Large Orange 86 1 21 0

14oz Water



Total 186 5 25 9




Turkey Sandwich

Lunch

4oz T&T oven roasted turkey 121 24 2 0

2 Slice Wheat bread 120 8 22 1

21g Mayo 150 0 0 17

100g Tomato 18 0 4 0

37g Lettuce 5 0 1 1

1 Slice turkey bacon 45 6 1 1

14oz Water


Total 459 38 30 20



Snack

2 Chocolate rice cakes 120 2 24 2

14oz Water




Teriyaki Salmon & Rice

Dinner

4oz Salmon 166 24 0 6

14g olive oil 124 0 0 14

25g Teriyaki sauce 80 1 16 2

7oz White rice 258 5 55 0

14oz Water

Total 628 30 71 22

Total Daily Macros 1,634 100 184 54.5


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