1c oats
1 whole egg
9 egg whites
1.5c brown rice
1 large chicken breast
1 scoop protein powder
2oz whole wheat pasta
1 chicken breast
1/3 c diced tomatoes
1/3 c fat free cheese
3 scoops protein powder
1 tbsp flax
6 oz salmon
2 c's broccolli
3 scoops protein powder
1 tbsp flax
comes out to: 2980 kcals (i'm 265lbs)
protein - 372 (52%)
carbs - 187 (23%)
fats - 81 (25%)
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