Food Plan

Lunch at 1:30PM

• Chicken breast
  • 3oz (1 serving)
  • 165 calories
  • 31g protein
  • 3.6g fat
  • 74mg sodium
  • 1mg iron
  • 0g carbs
• Brown rice
  • 42g (1 serving) uncooked
  • 150 calories
  • 3g protein
  • 1g fat
  • 0mg sodium
  • 32g carbs
• Cauliflower
  • 100g (1 serving) uncooked
  • 25 calories
  • 2g protein
  • 0g fat
  • 30mg sodium
  • 5g carbs

Snack at 2:30PM

• Shake (Whey Protein)
  • 25g (1 serving)
  • 66 calories
  • 12oz water

Dinner at 7:30PM

• Sweet potato
  • 3.5oz (1 serving)
  • 103 calories
  • 1.57g protein
  • 0.05g fat
  • 55mg sodium
  • 20.1g carbs
• Ground beef
  • 112g (1 serving)
  • 140 calories
  • 24g protein
  • 2g fat
  • 75mg sodium
  • 0g carbs
• Sautéed spinach
  • 65 calories
  • 3g protein
  • 5g fat
  • 4g carbs

Recipes

Italian

Faster, Better, Spaghetti & Meat Sauce — Brian Lagerstrom

Mexican

Easy Shrimp Tacos

Mediterranean

Sloppy gyros — easy homemade gyro-like sandwich

Swimming