Académique Documents
Professionnel Documents
Culture Documents
RENEGADE
DIET
MEAL PLANS
1200
CALORIES
Jason Ferruggia
C O N T E N T S
LOW CARB
Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
MODERATE CARB
Morning Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Mid Day Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Evening Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
4
The only people who will choose high carbs are
those who are looking to gain muscle and are
Young and just starting to train
Fat Loss:
Maintenance:
Bodyweight x 12. Round up or down to
nearest calorie total.
Moderate Carb Option
Muscle Gain:
Bodyweight x 15. Round up or down to
nearest calorie total
Add a 20-30g pro/10-20g fat meal to your
plan after 12 hours of fasting.
Moderate carb option, EXCEPT those who
are young, naturally lean, or wanting to add
size as fast as possible.
5
Every weekend you will feast til your hearts
content on either Saturday or Sunday.
Ideally, keep this day as healthy as possible,
but dont be afraid to indulge a little.
These weekly feasts are necessary because
when your calorie runs on the lower side, your
metabolism can take a hit. By cranking calories
once per week, you make sure that you keep
your leptin levels up, your thyroid humming
along nicely, and your glycogen levels topped
off so you can get after your week of training.
All of these effects of the high calorie day will
enhance fat loss and muscle gain, in addition to
keeping your hormones humming along well.
DAY 1
Meal #1 Pre-Workout
BCAAs
Meal #2 Post-Workout
Meal #3 (12:30pm)
Chicken Breast
Spinach
Tomatoes
Olive Oil
Meal #4 (4:30pm)
Walnuts (Raw)
Meal #5 (6:00pm)
Beef (gound 90/10)
Sweet Potatoes
Brussels Sprouts
Quantity
Cal
Pro
Carbs
Fat
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
2.6
0.4
3
4oz
1 cup
cup
1.5 tbsp
Meal subtotals
110
7
12.5
180
309.5
23
0.9
0.45
0
24.35
0
1.1
0.5
0
1.6
2.5
0.1
0.1
21
23.7
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
6 oz
1
cup
Meal subtotals
294
115
19
428
36
2
1.5
39.5
0
27
3.95
30.95
18
0
0.15
18.15
10g
Meal subtotals
0
0
0
0
0
0
0
0
DAY 2
Meal #1 11:30am
Eggs
Coconut Oil
Cal
Pro
Carbs
Fat
1 oz
Meal subtotals
164
164
6
6
5.6
5.6
14.3
14.3
8 oz
cup
cup
1 tbsp
1 small
Meal subtotals
210
15.5
17
135
115
492.5
47.2
1.5
1.1
0
2
51.8
0
3
3.35
0
27
33.35
2.4
0
0.25
15
0
17.65
cup
cup
1 scoop
Meal subtotals
48.5
120
104
272.5
0.89
0
25
25.89
11.85
2
0
13.85
0.3
12
0.4
12.7
3
tbsp
Meal subtotals
Meal #2 3:30pm
Almonds (raw)
Meal #3 6:30pm
Halibut
Broccoli
Kale
Ghee
Sweet Potatoes
Meal #4 (7:30pm)
Blackberries
Coconut Milk
Pea Protein
Quantity
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
DAY 3
Meal #1 Pre-Workout
BCAAs
Meal #2 Post-Workout
Meal #3 (11:30am)
Shrimp
Bok Choy
Onion (Red)
Red Palm Oil
Meal #4 (4:30pm)
Rice Protein
Coconut Milk
Meal #5 (6:00pm)
Sole
Kale
Ghee
Meal #6 (7:30pm)
Strawberries (Halved)
Coconut Milk
Quantity
Cal
Pro
Carbs
Fat
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
2.6
0.4
3
4oz
1 cup
1.5 tbsp
Meal subtotals
80
13
7.5
195
295.5
18
1.6
0.5
0
20.1
0
2.4
1.5
0
3.9
1
0.267
0
21
22.267
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
5.6
2
7.6
0.
12
12.6
6oz
1 cup
1 tbsp
Meal subtotals
150
34
135
319
30
2.2
0
32.2
0
6.7
0
6.7
1.8
0.5
15
17.3
cup
cup
Meal subtotals
24.5
120
144.5
0.5
0
0.5
6
2
8
0
12
12
10g
Meal subtotals
0
0
0
0
0
0
0
0
DAY 4
Meal #1 11:30am
Eggs
Coconut Oil
Cal
Pro
Carbs
Fat
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
2
2
4
0.5
12
12.5
8oz
cup
cup
1 tbsp
1/4 cup
Meal subtotals
336
23
14
135
160
668
48
0.75
0.65
0
3
52.4
0
4.5
3.3
0
36
43.8
16
0.2
0.05
15
0
31.25
3
tbsp
Meal subtotals
Meal #2 3:30pm
Egg White Protein
Coconut Milk
Meal #3 7:30pm
Quantity
Salmon (sockeye)
Peppers (green/red)
Red Cabbage
Ghee
Jasmine Rice
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
10
DAY 1
Meal #2 (Post-Workout)
Egg White Protein
Banana
Meal #3 (3:30pm)
Walnuts (Raw)
Meal #4 (7:00pm)
Cal
Pro
Carbs
Fat
0
1.1
0
0.5
1.6
2.5
0.1
14
0.1
16.7
4oz
1 cup
1 tbsp
cup
Meal subtotals
110
7
120
12.5
249.5
23
0.9
0
0.45
24.35
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
0.5
0.4
0.9
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
6oz
cup
tbsp
2 small
Meal subtotals
294
15.5
67.5
110
487
36
1.5
0
3
40.5
0
3
0
26
29
18
0
7.5
0
25.5
11
DAY 2
Meal #1 (11:30am)
Rice Protein
Coconut Milk
Meal #2 (3:30pm)
Cod
Red Cabbage
Red Palm Oil
Meal #3 (6:30pm)
Seabass
Ghee
Brussels Sprouts
Kale
Meal #4 (8:00pm)
Quantity
Cal
Pro
Carbs
5.6
2
7.6
0.6
12
12.6
4oz
1 cup
1 tbsp
Meal subtotals
89
28
130
247
20
1.3
0
21.3
0
6.6
0
6.6
1
0.1
14
15.1
8oz
1.5 tbsp
cup
cup
Meal subtotals
218.66
202.5
19
17
457.16
42.66
0
1.5
1.1
45.26
0
0
3.95
3.35
7.3
5.32
22.5
0.15
0.25
28.22
scoop
cup
1 cup
Meal subtotals
60
120
97
277
12
0
1.78
13.78
1
2
23.7
26.7
0.25
12
0.6
12.85
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
Fat
12
DAY 3
Eggs
Coconut oil
Mushrooms
Tomatoes
225
60
7.5
12.5
305
Pro
18.9
0
1.09
0.45
20.44
Carbs
1.8
0
1.15
0.5
3.45
15
7
0.1
0.1
22.2
1 scoop
1 cup
Meal subtotals
120
92
212
24
1
25
2
22
24
2.6
0
2.6
8 oz
cup
1 tbsp
Meal subtotals
336
160
135
631
48
3
0
51
0
36
0
36
16
0
15
31
cup
cup
Meal subtotals
24.5
120
144.5
0.5
0
0.5
6
2
8
0
12
12
3
tbsp
cup
cup
Meal subtotals
Meal #2 (Post-Workout)
Whey Protein Concentrate
Mango
Meal #3 (6:00pm)
Salmon (Sockeye)
Jasmine Rice
Ghee
Meal #4 (8:00pm)
Strawberries (halved)
Coconut Milk
Cal
Fat
13
DAY 4
Meal #1 (11:30am)
Eggs
Coconut oil
Meal #2 (3:30pm)
Turkey Breast
Lettuce (Iceburg)
Avocado
Cucumber
Meal #3 (7:30pm)
Salmon (atlantic)
Grass Fed Butter
Cauliflower
Jasmine Rice
Quantity
Cal
Pro
Carbs
Fat
4oz
1 cup
Meal subtotals
124
10
145
4
283
28
1
1.7
0.17
30.87
0
2
7.45
0.95
10.4
1.5
0
13.35
0.05
14.9
8oz
1 tbsp
cup
cup
Meal subtotals
299.6
100
12.5
160
572.1
45.2
0
1
3
49.2
0
0
2.65
36
38.65
13.2
11
0.05
0
24.25
3
1 tbsp
Meal subtotals
225
120
345
18.9
0
18.9
1.8
0
1.8
15
14
29
14
DAY 1
Meal #1 12:00pm
Quantity
Eggs
Coconut oil
Mushrooms
Meal #3 Post-Workout
Banana
Meal #4 (7:00pm)
Bison (ground)
Coconut Oil
Russet Potatoes
Cal
Pro
Carbs
Fat
1.8
0
1.15
2.95
15
7
0.1
22.1
3
tbsp
cup
Meal subtotals
225
60
7.5
292.5
18.9
0
1.09
19.99
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
2
2
4
2.6
12
14.6
1
Meal subtotals
121
121
1.5
1.5
31
31
0.4
0.4
8oz
1 tbsp
1 small
Meal subtotals
480
120
111
711
46
0
3
49
0
0
24
24
22
14
0
36
15
DAY 2
Meal #1 (11:30am)
Pea Protein
Coconut Milk
Meal #2 (3:00pm)
Turkey Breast
Kale
Ghee
Red Cabbage
Meal #3 (6:30pm)
Seabass
Avocado
Coconut Oil
Bok Choy
Meal #4 (7:30pm)
Coconut Milk
Banana
Blueberries
Quantity
Cal
Pro
Carbs
0
2
2
0.4
12
12.4
6oz
cup
1 tbsp
cup
Meal subtotals
186
17
135
14
352
42
1.1
0
0.65
43.75
0
3.35
0
3.3
6.65
2.25
0.25
15
0.05
17.55
6 oz
1 tbsp
1 cup
Meal subtotals
163.995
145
120
13
441.995
31.995
1.7
0
1.6
35.295
0
7.45
0
2.4
9.85
3.99
13.35
14
0.267
31.607
Splash
1
cup
Meal subtotals
60
60.5
42
162.5
0
0.75
0.5
1.25
1
15.5
10.5
27
6
0.2
0
6.2
1 scoop
cup
Meal subtotals
104
120
224
25
0
25
Fat
16
DAY 3
Meal #1 12:00pm
Quantity
Chicken Breast
Olive Oil
Lettuce (Romain)
Tomatoes
Avocado
110
120
10
12.5
72.5
325
Pro
23
0
0.46
0.45
0.85
24.76
Carbs
0
0
0.67
0.5
3.725
4.895
2.5
14
0.06
0.1
6.675
23.335
1 cup
Meal subtotals
66
66
2
2
16
16
0
0
1 scoop
1 cup
Meal subtotals
120
97
217
24
1.78
25.78
2
23.7
25.7
0.5
0.6
1.1
4oz
4oz
1 small
2 tbsp
Meal subtotals
105
180
115
270
670
23.6
25
2
0
50.6
0
0
27
0
27
1.2
8
0
30
39.2
4 oz
1 tbsp
1 cup
cup
Meal subtotals
Meal #3 Post-Workout
Egg White Protein
Blackberries
Meal #4 (7:00pm)
Halibut
Beef Chateaubriand
Sweet Potatoes
Ghee
Cal
Fat
17
DAY 4
Meal #1 (11:30am)
Eggs
Coconut Oil
Meal #2 (3:30pm)
Salmon (Atlantic)
Lettuce (Romain)
Olive Oil
Almonds (raw)
Meal #3 (7:30pm)
Tilapia
Ghee
Broccoli
Meal #4 (7:30pm)
Coconut Milk
Whey Protein Concentrate
Peaches
Strawberries (halved)
Quantity
Cal
Pro
Carbs
Fat
4oz
cup
1 tbsp
oz
Meal subtotals
149.8
5
120
82
356.8
22.6
0.23
0
3
25.83
0
0.335
0
2.8
3.135
6.6
0.03
14
7.15
27.78
6 oz
1 tbsp
cup
Meal subtotals
162
135
15.5
312.5
33.75
0
1.5
35.25
0
0
3
3
2.85
15
0
17.85
Splash
scoop
2 cups
1 cup
Meal subtotals
60
60
132
49
301
0
12
4
1
17
1
1
32
12
46
6
1.3
0
0
7.3
3
tbsp
Meal subtotals
225
60
285
18.9
0
18.9
1.8
0
1.8
15
7
22
18
DAY 1
Meal #1 Pre-Workout
BCAAs
Meal #3 12:00pm
Chicken Breast
Olive Oil
Spinach
Mushrooms
Tomatoes
Meal #4 3:30pm
Strawberries (halved)
Meal #5 (7:30pm)
Beef London Broil
Russet Potatoes
Broccoli
Grass Fed Butter
Quantity
Cal
Pro
Carbs
Fat
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
2.6
0.4
3
4oz
1 tbsp
1 cup
cup
cup
Meal subtotals
110
120
7
7.5
12.5
257
23
0
0.9
1.09
0.45
25.44
0
0
1.1
1.15
0.5
2.75
2.5
14
0.1
0.1
0.1
16.8
1 cup
Meal subtotals
49
49
1
1
12
12
0
0
8oz
1 medium
1 cup
1 tbsp
Meal subtotals
280
222
31
100
633
48
6
3
0
57
0
48
6
0
54
9
0
0
11
20
10g
Meal subtotals
0
0
0
0
0
0
0
0
19
DAY 2
Meal #1 (11:30am)
Hemp Protein
Coconut Milk
Meal #2 (3:30pm)
Shrimp
Bok Choy
Peppers (green/red)
Avocado
Meal #3 (7:00pm)
Salmon (Atlantic)
Turkey Breast
Jasmine Rice
Red Cabbage
Meal #4 (8:00pm)
Strawberries (halved)
Blueberries
Quantity
Cal
Pro
Carbs
Fat
4oz
1 cup
1 cup
Meal subtotals
80
13
46
145
284
18
1.6
1.5
1.7
22.8
0
2.4
9
7.45
18.85
1
0.267
0.4
13.35
15.017
4oz
4oz
cup
1 cup
Meal subtotals
149.8
124
320
28
621.8
22.6
28
6
1.3
57.9
0
0
72
6.6
78.6
6.6
1.5
0
0.1
8.2
cup
cup
Meal subtotals
24.5
42
66.5
0.5
0.5
1
6
10.5
16.5
0
0
0
1 scoop
cup
Meal subtotals
134
120
254
15
0
15
5
2
7
6
12
18
20
DAY 3
Meal #1 Pre-Workout
BCAAs
Meal #3 12:00pm
Eggs
Egg Whites
Spinach
Meal #4 3:30pm
Walnuts (raw)
Meal #5 (6:30pm)
Cod
Sweet Potatoes
Brussels Sprouts
Ghee
Meal #6 (7:30pm)
Hot Rice Cereal
Blackberries
Quantity
Cal
Pro
Carbs
Fat
1 scoop
1 cup
Meal subtotals
104
66
170
25
2
27
0
16
16
0.4
0
0.4
2
cup
1 cup
Meal subtotals
150
60
7
217
12.6
12
0.9
25.5
1.2
2
1.1
4.3
10
0
0.1
10.1
1 oz
Meal subtotals
198
198
4.73
4.73
2.84
2.84
19
19
8oz
1 small
1 cup
tbsp
Meal subtotals
178
115
38
67.5
398.5
40
2
3
0
45
0
27
7.9
0
34.9
2
0
0.3
7.5
9.8
cup
1 cup
Meal subtotals
140
97
237
3
1.78
4.78
32
23.7
55.7
0
0.6
0.6
10g
Meal subtotals
0
0
0
0
0
0
0
0
21
DAY 4
Meal #1 (12:30pm)
Tilapia
Kale
Olive Oil
Peaches
Mushrooms
Meal #2 (4:30pm)
Rice Protein
Coconut Milk
Meal #3 (7:30pm)
Paiche
Brussels Sprouts
Ghee
Red Potatoes
Quantity
Cal
Pro
Carbs
Fat
0
6.7
0
8
1.15
15.85
1.9
0.5
14
0
0.1
16.5
4oz
1 cup
1 tbsp
cup
cup
Meal subtotals
108
34
120
33
7.5
302.5
22.5
2.2
0
1
1.09
26.79
1 scoop
cup
Meal subtotals
107
120
227
22.6
0
22.6
5.6
2
7.6
0.6
12
12.6
6oz
1 cup
tbsp
2-3 medium
Meal subtotals
177.99
38
67.5
440
723.49
39.99
3
0
12
54.99
0
7.9
0
96
103.9
1.995
0.3
7.5
0
9.795
22
DAY 1
Eggs
Egg whites
Spinach
Blackberries
1
cup
cup
1 cup
Meal subtotals
Meal #3 6:00pm
Beef Chateaubriand
Brussels Sprouts
Ghee
Yukon Gold Potatoes
Cal
75
90
3.5
97
265.5
Pro
6.3
18
0.45
1.78
26.53
Carbs
0.6
3
0.55
23.7
27.85
Fat
5
0
0.05
0.6
5.65
1 scoop
1
Meal subtotals
120
121
241
24
1.5
25.5
2
31
33
2.6
0.4
3
6oz
1 cup
1 tbsp
2 medium
Meal subtotals
270
38
135
220
663
37.5
3
0
6
46.5
0
7.9
0
52
59.9
12
0.3
15
0
27.3
23
DAY 2
Meal #1 12:00pm
Halibut
Avocado
Bok Choy
Mushrooms
Quantity
Cal
105
72.5
13
7.5
198
Pro
23.6
0.85
1.6
1.09
27.14
Carbs
0
3.725
2.4
1.15
7.275
1.2
6.675
0.267
0.1
8.242
1 scoop
Splash
1 cup
Meal subtotals
107
60
66
233
22.6
0
2
24.6
5.6
1
16
22.6
0.6
6
0
6.6
8oz
1 medium
1 cup
Meal subtotals
392
230
19
641
48
4
1.5
53.5
0
54
3.95
57.95
24
0
0.15
24.15
1 cup
1/2
Meal subtotals
49
60.5
109.5
1
0.75
1.75
12
15.5
27.5
0
0.2
0.2
4oz
1 cup
cup
Meal subtotals
Meal #2 3:30pm
Rice Protein
Coconut Milk
Peaches
Meal #3 (7:00pm)
Beef (gound 90/10)
Sweet Potatoes
Brussels Sprouts
Meal #4 (8:00pm)
Strawberries (halved)
Banana
Fat
24
DAY 3
Shrimp
Coconut Oil
Peppers (Green/Red)
Strawberries (Halved)
Meal #3 4:30pm
Hake
Lettuce (Iceburg)
Cashews (raw)
Tomatoes
Meal #4 (7:30pm)
Salmon (Sockeye)
Spinach
Red Cabbage
Jasmine Rice
Grass Fed Butter
80
120
23
49
272
Pro
18
0
0.75
1
19.75
Carbs
0
0
4.5
12
16.5
1
14
0.2
0
15.2
1 scoop
1 cup
Meal subtotals
120
92
212
24
1
25
2
22
24
0.5
0
0.5
4oz
1 cup
1 oz
cup
Meal subtotals
81
10
0
0
91
18
1
0
0
19
0
2
0
0
2
1
0
0
0
1
6oz
1 cup
cup
cup
1 tbsp
Meal subtotals
252
7
14
320
100
693
36
0.9
0.65
6
0
43.55
0
1.1
3.3
72
0
76.4
12
0.1
0.05
0
11
23.15
4oz
1 tbsp
cup
1 cup
Meal subtotals
Cal
Fat
25
DAY 4
Meal #1 (11:30am)
Pea Protein
Coconut Milk
Meal #2 3:30pm
Turkey Breast
Spinach
Tomatoes
Olive Oil
Blackberries
Meal #3 (7:00pm)
Seabass
Ghee
Jasmine Rice
Meal #4 (8:00pm)
Peaches
Coconut Milk
Quantity
Cal
Pro
Carbs
0
2
2
0.4
12
12.4
4oz
1 cup
1 cup
tbsp
1 cup
Meal subtotals
124
7
25
60
97
313
28
0.9
0.9
0
1.78
31.58
0
1.1
1
0
23.7
25.8
1.5
0.1
0.2
7
0.6
9.4
6oz
tbsp
cup
Meal subtotals
163.995
67.5
320
551.495
31.995
0
6
37.995
0
0
72
72
3.99
7.5
0
11.49
1 cup
Splash
Meal subtotals
66
60
126
2
0
2
16
1
17
0
6
6
1 scoop
cup
Meal subtotals
104
120
224
25
0
25
Fat
26
DAY 1
Meal #1 (12:00pm)
Cod
Lettuce (Iceburg)
Olive oil
Walnuts (raw)
Cucumber
Empty
Meal #3 (6:00pm)
Pea Protein
Pineapple
Meal #4 7:30pm
Salmon (Atlantic)
Jasmine Rice
Kale
Coconut Oil
Quantity
4oz
1 cup
tbsp
oz
1
Cal
Pro
20
1
0
2.365
0.34
0
23.705
Carbs
0
2
0
1.42
1.9
0
5.32
Fat
Meal subtotals
89
10
60
99
8
0
266
1 cup
Meal subtotals
97
97
1.78
1.78
23.7
23.7
0.6
0.6
1 scoop
1 cup
Meal subtotals
104
92
196
25
1
26
0
22
22
0.4
0
0.4
6oz
cup
1 cup
1 tbsp
Meal subtotals
224.7
320
34
120
698.7
33.9
6
2.2
0
42.1
0
72
6.7
0
78.7
9.9
0
0.5
14
24.4
1
0
7
9.5
0.1
0
17.6
27
DAY 2
Meal #1 (11:00am)
Egg White Protein
Coconut Milk
Meal #2 (3:30pm)
Chicken Breast
Spinach
Olive Oil
Tomatoes
Peaches
Meal #3 7:00pm
Shrimp
Jasmine Rice
Peppers (Green/Red)
Meal #4 (8:00pm)
Quantity
Cal
Pro
Carbs
2
2
4
0.5
12
12.5
4oz
1 cup
tbsp
cup
cup
Meal subtotals
110
7
60
12.5
33
222.5
23
0.9
0
0.45
1
25.35
0
1.1
0
0.5
8
9.6
2.5
0.1
7
0.1
0
9.7
10oz
cup
cup
Meal subtotals
200
320
23
543
45
6
0.75
51.75
0
72
4.5
76.5
2.5
0
0.2
2.7
1 cup
cup
cup
Meal subtotals
92
120
48.5
260.5
1
0
0.89
1.89
22
2
11.85
35.85
0
12
0.3
12.3
1 scoop
cup
Meal subtotals
120
120
240
24
0
24
Fat
28
DAY 3
Meal #1 (12:00pm)
Eggs
Egg Whites
Coconut oil
Spinach
Mushrooms
Blackberries
Whey Protein Concentrate
Meal #3 (6:00pm)
Banana
Meal #4 7:00pm
Meal #5 (8:00pm)
Strawberries (Halved)
Quantity
Cal
150
60
60
3.5
7.5
281
Pro
12.6
12
0
0.45
1.09
26.14
Carbs
1.2
2
0
0.55
1.15
4.9
10
0
7
0.05
0.1
17.15
1 cup
scoop
Meal subtotals
97
60
157
1.78
12
13.78
23.7
1
24.7
0.6
1.3
1.9
1
Meal subtotals
121
121
1.5
1.5
31
31
0.4
0.4
6oz
2 small
1 cup
1 tbsp
Meal subtotals
210
220
34
100
564
36
6
2.2
0
44.2
0
52
6.7
0
58.7
6.75
0
0.5
11
18.25
1 cup
Meal subtotals
49
49
1
1
12
12
0
0
2
cup
tbsp
cup
cup
Meal subtotals
Fat
29
DAY 4
Day 4:
Meal #1 (12:00pm)
Turkey Breast
Kale
Avocado
Broccoli
Meal #2 (4:30pm)
Meal #3 7:00pm
Cod
Sweet potatoes
Brussels Sprouts
Ghee
Quantity
4oz
1 cup
cup
Meal subtotals
Cal
124
34
145
15.5
318.5
Pro
28
2.2
1.7
1.5
33.4
Carbs
0
6.7
7.45
3
17.15
Fat
1.5
0.5
13.35
0
15.35
1 scoop
cup
1 cup
Meal subtotals
120
120
84
324
24
0
1
25
2
2
21
25
2.6
12
0
14.6
10oz
1 large
cup
tbsp
Meal subtotals
222.5
345
19
67.5
654
50
6
1.5
0
57.5
0
81
3.95
0
84.95
2.5
0
0.15
7.5
10.15