CookPrep breakfast for tomorrow. Prep the pre-workout for today, go to gym early today.
Cook the entire bunch of asparagus with 1 tsp butter in the morning and store it in the fridge for later.
Breakfast
| Ingredient | Amount | Calories |
|---|
| Coffee | 1 cup | 2 |
| Fairlife Fat Free Milk | 1/2 cup | 40 |
| Oats | 90g | 350 |
| Apple | 1 medium | 104 |
| Chobani Non-Fat Greek Yogurt | 297.5g | 158 |
| Almond Butter | 2 tbsp | 190 |
| Egg | 1 large | 72 |
| Mixed Berries | 1 cup | 63 |
| Total | | 979 |
Macros
| Calories | Protein | Carbs | Fat |
|---|
| 979 | 69g | 126g | 29g |
Pre-Workout
| Ingredient | Amount | Calories |
|---|
| Apple | 1 large | 104 |
| Fairlife Nonfat Milk | 1/2 cup | 40 |
| Instant Coffee | 1.5 tsp | 3 |
| Water | 500 mL | 0 |
| Lemon Juice | 1/2 lemon | 5 |
| Salt | Pinch | 0 |
| Total | | 152 |
Macros
| Calories | Protein | Carbs | Fat |
|---|
| 152 | 7g | 31g | 0g |
Note
Drink the milk and coffee 30-45 minutes before training. Have the apple and lemon water closer to the workout so you do not feel too full.
Lunch
Chicken Pasta Bowl
| Ingredient | Amount | Calories |
|---|
| Chicken Breast | 3 oz cooked | 140 |
| Pasta | 2 cups cooked | 400 |
| Tzatziki | Serving | 90 |
| Roasted Vegetables | Serving | 120 |
| Lettuce | Handful | 5 |
| Cherry Tomatoes | 2 | 5 |
| Olive Oil | 1 tsp | 40 |
| Avocado | 1/2 medium | 120 |
| Total | | 920 |
Macros
| Calories | Protein | Carbs | Fat |
|---|
| 920 | 60g | 120g | 21g |
Dinner Option A
Beef Potato Skillet
| Ingredient | Amount | Calories |
|---|
| 93/7 Ground Beef | 3 oz cooked | 170 |
| Russet Potato | 250g | 190 |
| Egg | 1 large | 70 |
| Asparagus | Serving | 20 |
| Butter (from morning prep) | 1 tsp | 35 |
| Avocado | 1/2 medium | 120 |
| Total | | 605 |
Macros
| Calories | Protein | Carbs | Fat |
|---|
| 605 | 35g | 53g | 25g |
Note
Ask dad to help prep the ground beef so he does not end up making a different dinner.
Dinner Option B
Chicken Pasta
| Ingredient | Amount | Calories |
|---|
| Chicken Breast | 3 oz cooked | 140 |
| Pasta | 1 cup cooked | 200 |
| Asparagus | Serving | 20 |
| Olive Oil | 1 tbsp | 95 |
| Avocado | 1/2 medium | 120 |
| Lemon | To taste | 0 |
| Total | | 575 |
Macros
| Calories | Protein | Carbs | Fat |
|---|
| 575 | 37g | 48g | 25g |
Daily Totals (Option A: Beef Dinner)
| Calories | Protein | Carbs | Fat |
|---|
| 2,656 | 171g | 330g | 75g |
Macro Ratio
Daily Totals (Option B: Chicken Dinner)
| Calories | Protein | Carbs | Fat |
|---|
| 2,626 | 173g | 325g | 71g |
Macro Ratio