Low-carbs day
Meal 1
6 egg whites - 18g protein
Oatmeal milk - 15g protein, 25g carbs, 3g fats
Total protein - 33
Total carbs - 25
Total fats - 3
Total calories - 259kcal
Meal 2
Protein Shake - 24g protein
1 tablespoon peanut butter - 6g protein, 7g fats
Total protein - 30
Total carbs - 0
Total fats - 7
Total calories - 183 kcal
Meal 3
Chicken Breast - 25g protein
Broccoli - 5g carbs
Almonds - 4g protein, 9g fats
Total protein - 29
Total carbs - 5
Total fats - 9
Total calories - 217 kcal
Meal 4
Tuna - 30g protein
1 tablespoon peanut butter - 6g protein, 7g fats
Total protein - 36
Total carbs - 0
Total fats - 7
Total calories - 207 kcal
Meal 5
Chicken Breast - 25g protein
Broccoli - 5g carbs
Almonds - 4g protein, 9g fats
Total protein - 29
Total carbs - 5
Total fats - 9
Total calories - 217 kcal
Meal 6
4 eggwhites - 12g protein
cottage cheese - 7g protein, 6g carbs
1 tablespoon peanut butter - 6g protein, 7g fats
Total protein - 25g protein
Total carbs - 6
Total fats - 7
Total calories - 187 kcal
Grandtotal
Protein - 182g, 728kcal
Carbs - 41g, 164 kcal
Fats - 42g, 378 kcal
Total calrories - 1270 kcal
%protein - 57%
%carbs - 12%
%fats - 29%
High-carbs day
Meal 1
6 egg whites - 18g protein
Oatmeal milk - 15g protein, 25g carbs, 3g fats
Total protein - 33
Total carbs - 25
Total fats - 3
Total calories - 259kcal
Meal 2
Protein Shake - 24g protein
1 tablespoon peanut butter - 6g protein, 7g fats
Total protein - 30
Total carbs - 0
Total fats - 7
Total calories - 183 kcal
Meal 3
Chicken Breast - 25g protein
Brown rice - 25g carbs
Almonds - 4g protein, 9g fats
Total protein - 29
Total carbs - 25
Total fats - 9
Total calories - 297kcal
Meal 4
Tuna - 30g protein
1 tablespoon peanut butter - 6g protein, 7g fats
wholemeal bread - 26g carbs
Total protein - 36
Total carbs - 26
Total fats - 7
Total calories - 311 kcal
Meal 5
Chicken Breast - 25g protein
Brown rice - 25g carbs
Almonds - 4g protein, 9g fats
Total protein - 29
Total carbs - 25
Total fats - 9
Total calories - 297kcal
Meal 6
4 eggwhites - 12g protein
cottage cheese - 7g protein, 6g carbs
Oatmeal - 14g protein, 20g carbs, 3g fats
1 tablespoon peanut butter - 6g protein, 7g fats
Total protein - 39g protein
Total carbs - 26
Total fats - 10
Total calories - 350 kcal
Grandtotal
Protein - 196g, 784kcal
Carbs - 127g, 508 kcal
Fats - 45g, 405 kcal
Total calrories - 1697 kcal
%protein - 46%
%carbs - 30%
%fats - 24%
