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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