2,500 CALORIES IN FIVE MEALS

BREAKFAST

40/40/20

2
1
1
1
2

whole eggs
cup egg whites
cup oats
cup blueberries
tbsp pure maple syrup

30/20/50

4 whole eggs, scrambled

1 slice cheddar cheese
2 slices whole-wheat toast
1/4 cup sliced avocado

20/50/30

2
2
2
3

6-inch buttermilk pancakes

slices bacon
pats butter
tbsp pure maple syrup

Total:
Calories 595
Fat 15 g
Carbs 75 g
Protein 40 g

Total:
Calories 716
Fat 44 g
Carbs 39 g
Protein 41 g
Total:
Calories 673
Fat 29.4 g
Carbs 85 g
Protein 17 g

SNACK

40/40/20

2 scoops whey protein isolate

1 medium apple

30/20/50

1 scoop whey protein

1/3 cup raw almonds

20/50/30

1 medium banana
1 cup oatmeal
Total:
Calories 376
Fat 4 g
Carbs 35 g
Protein 50 g
Total:
Calories 337.4
Fat 19 g
Carbs 11 g
Protein 30.6 g
Total:
Calories 286
Fat 4 g
Carbs 55.1 g
Protein 7.5 g

SHOP FOR PROTEIN IN OUR STORE

Quest Nutrition
Quest Bars

Optimum
100% Whey


Jym
Pro Jym

BSN
Syntha-6

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COR Performance Whey

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Nitro-Tech

Quest Nutrition
Quest Bars

Optimum
100% Whey

Jym
Pro Jym

BSN
Syntha-6

Cellucor
COR Performance Whey


Muscletech
Nitro-Tech

LUNCH

40/40/20

6 oz. chicken breast

1 cup chopped broccoli, steamed
1 cup long-grain brown rice

30/20/50

5 oz. 95/5 ground beef

1 tbsp extra-virgin olive oil
1/2 cup chopped onion
1 cup shredded lettuce
2-3 tbsp fresh tomato salsa
1/4 cup shredded cheddar
1 tbsp sour cream

20/50/30

1
4
2
1
1
1
2

"everything" bagel
oz. sliced turkey
slices tomato
lettuce leaf
slice cheddar cheese
tsp mustard
slices avocado

Total:
Calories: 419
Fat 6.5 g
Carbs 45 g
Protein 45 g
Total:
Calories 591
Fat 36.6 g
Carbs 14.5 g
Protein 51 g
Total:
Calories 632
Fat 20 g
Carbs 70.4 g
Protein 42.5 g

SNACK

40/40/20

1 bag Quest sour cream and cheddar protein chips

1 scoop whey protein
1 medium orange

30/20/50

2 tbsp all-natural peanut butter

1 medium apple
1 container 2% Greek yogurt

20/50/30

1 container Greek yogurt

1/2 cup raspberries
1 oz. pretzels
Total:
Calories 476
Fat 4 g
Carbs 64 g
Protein 46 g
Total:
Calories 395
Fat 17 g
Carbs 37.5 g
Protein 23 g
Total:
Calories 248
Fat 4 g
Carbs 36 g
Protein 17 g

DINNER

40/40/20

6 oz. steak
1 medium sweet potato
1 pat butter
15 asparagus spears, chopped
1 cup sliced carrots
2 tbsp extra-virgin olive oil

30/20/50

6 oz. Atlantic salmon

1 cup green beans
2 pat butter

20/50/30

4 oz. chicken breast, sliced

1 cup white rice, cooked
1/2 chopped bell pepper
Green onion, chopped
1/2 onion, chopped
1/2 cup mushrooms, sliced
2 tbsp soy sauce
1 egg
1 tbsp extra-virgin olive oil
Total:
Calories 676
Fat 28 g
Carbs 46 g
Protein 60 g

Total:
Calories 457
Fat 22 g
Carbs 27.5 g
Protein 37.3 g
Total:
Calories 609
Fat 21 g
Carbs 55 g
Protein 50 g

40/40/20: ALL MEALS

Daily Total:
Calories 2,542
Fat 57.5 g
Carbs 265 g
Protein 241 g
Ideal Total:
Calories 2,500
Fat 55 g
Carbs 250 g
Protein 250 g

If you like eating, the traditional bodybuilding plan is great because you get to
consume a pretty high volume of food. If you like a little more fat in your diet,
though, you may want to consider a different option.

30/20/50: ALL MEALS

Daily Total:
Calories 2,496
Fat 139 g
Carbs 120 g
Protein 183 g
Ideal Total:
Calories 2,500
Fat 135 g
Carbs 125 g
Protein 185 g
Because fat is so caloric, the volume of food youd eat on this diet will feel
small. However, fat is much more filling than carbohydrates, so you dont have
to eat as much to feel full.

20/50/30: ALL MEALS

Daily Total:
Calories 2,448
Fat 79 g
Carbs 301 g
Protein 134 g
Ideal Total:
Calories 2,500
Fat 85 g
Carbs 300 g
Protein 125 g
Although this macro ratio may not fit with your physique goals, a few alterations
like making protein pancakes instead of regular ones, or choosing a wrap
instead of a bagel, will still allow you to eat some of these yummy meals.