Its your lucky day bro
meal 1 -
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Frozen fruit 1/4 cup 45 cal
4 x egg white- 67 cal 0 fat 1 carb 16g protein
Peanut Butter sandwich -240calories 17g fat ,20g carbs 9 g protein
Protein - 65
Carbs- 37
Fat -24.5
Calories - 587
Meal 2
5oz of tuna - 70 cal 3g fat 1 carb 13g protein
1/2 cup oatmeal -150 cal 2.5g fat 27g carb 5g protein
Protein - 18
Carbs - 28
Fat - 5.5
Calories -220
Meal 3
Turkey Sandwich - 230cal 6g fat 27g carb 17g protein
Orange - 50 cal 0 fat 12 carb 0 protein
1 cup almonds - 680 cal 60g fat 24g carb 24g protein
Protein - 41
Carbs - 63
Fat - 30
Calories - 960
Meal 4
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Apple medium - 72 cal 0 fat 19 carbs 0 protein
Peanut Butter sandwich -240calories 17 g fat,20g carbs 9 g protein
5oz of tuna - 70 cal 3g fat 13g protein
Protein - 62
Carbs - 55
Fat - 27.5
Calories - 662
Meal 5
1 cup Buck wheat {170g} - 583 cal 6g fat 121g carb 22g protein
Turkey 135g - 220 cal 9g fat 32g protein
Protein - 54
Carbs - 121
Fat - 15
Calories -803
Meal 6
5oz of tuna -70 cal 3g fat 13g protein
Turkey Sandwich - 230cal 6g fat 27g carbs 17g protein
Protein - 30
Carbs - 27
Fat - 9
Calories - 300
Meal 7
Chicken salad 1 cup - 296 cal 5.5g fat 31g carbs 32g protein
1 cup almonds - 680 cal 60g fat 24g carb 24g protein
Protein - 56
Carbs - 55
Fat - 29.5
Calories - 976
Meal 8
Whey protein shake 2 scoup low fat 8oz reduced fat milk- 280 cal 7.5g fat 16g carbs 40g protein
Peanut Butter Sandwich 1/2 - 95 cal 8g fat 54g carbs 4g protein
Protein - 44
Carbs - 70
Fat - 15.5
Calories - 375
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Totals
Protein -370
Carbs - 456
Fat - 156.5
Calories - 4883
Whey Protein Nutrition Facts, Calories, Fat, Protein, and Diet Information - Food Search Results - The Daily Plate Calorie Counter