Lean System

Daily Targets:

• 2600 calories
• 163g protein (150g+ is acceptable)
• 72g fat (keep under 75g)

Fixed Breakfast

Ingredients:

• 80g oats
• 256g Chobani High Protein Vanilla Greek Yogurt
• 1.5 cups Fairlife Nonfat Milk
• 1 medium banana
• 1 cup mixed berries
• 1 tbsp peanut butter
• 1 tbsp almond butter
• 2 eggs
• 1 tbsp cocoa powder
• 1.2 tsp coffee

Macros:

• 1150 calories
• 83g protein
• 38g fat

Notes:

• Eggs can be poached, boiled, or cooked with spinach.

Fixed Pre-Workout

Ingredients:

• 2 rice cakes
• 1 tbsp honey
• salt

Macros:

• ~130 calories
• ~32g carbs

Salmon Rice Bowl

Ingredients:

• 5.5 oz skinless salmon
• 1 cup cooked rice
• 1-2 cups vegetables

Macros:

• ~500 calories
• ~40g protein
• ~18g fat

Optional:

• 1/2 avocado

Beef Rice Bowl

Ingredients:

• 6 oz cooked 93% lean beef
• 1 cup cooked rice
• 1-2 cups vegetables

Macros:

• ~620 calories
• ~42g protein
• ~20g fat

Chicken Rice Bowl

Ingredients:

• 7 oz chicken breast
• 1 cup cooked rice
• 1-2 cups vegetables
• 1/2 avocado

Macros:

• ~620 calories
• ~52g protein
• ~15g fat

Tuna Rice Bowl

Ingredients:

• 1 can light tuna
• 1 cup cooked rice
• 1/2 avocado
• 1-2 cups vegetables

Macros:

• ~530 calories
• ~35g protein
• ~15g fat

Beef Pasta Bowl

Ingredients:

• 6 oz cooked 93% lean beef
• 85g dry pasta

Macros:

• ~650 calories
• ~42g protein
• ~20g fat

Salmon Potato Plate

Ingredients:

• 5.5 oz skinless salmon
• 300g russet potato
• 1-2 cups vegetables

Macros:

• ~600 calories
• ~40g protein
• ~18g fat

Chicken Sweet Potato Plate

Ingredients:

• 7 oz chicken breast
• 300g sweet potato
• 1-2 cups vegetables
• 1/2 avocado

Macros:

• ~650 calories
• ~52g protein
• ~15g fat

Beef Potato Skillet

Ingredients:

• 6 oz 93% lean beef
• 300g russet potato
• 1 poached egg
• 1-2 cups vegetables
• Salt
• Pepper
• Garlic powder
• Paprika

Macros:

• ~610 calories
• ~44g protein
• ~22g fat

Protein Pancakes

Ingredients:

• 80g oats
• 2 eggs
• 170g nonfat Greek yogurt
• 1 banana
• Cinnamon

Macros:

• ~700 calories
• ~53g protein
• ~15g fat

Protein Mousse

Ingredients:

• 1 cup nonfat cottage cheese
• 1/2 tbsp cocoa powder
• 1/2 tbsp honey
• 1 tsp coffee

Macros:

• ~220 calories
• ~28g protein
• ~1g fat

Utility Foods

Add Carbs:

• Rice (+200 calories per cup)
• Bread (+100 calories per 2 slices)
• Potato (+160 calories per medium)
• Sweet potato (+180 calories per 300g)
• Honey (+60 calories per tbsp)

Add Protein:

• Fairlife (+20g protein per 1.5 cups)
• Greek yogurt (+20-28g protein per serving)
• Cottage cheese (+24-28g protein per cup)
• Tuna (+25g protein per can)
• Chicken breast (+50g protein per 7 oz)

Add Healthy Fats:

• 1/2 avocado (+120 calories)
• Almond butter (+95 calories per tbsp)
• Peanut butter (+100 calories per tbsp)
• Salmon