Nutrition

Related: Kami’s Workout Plan How to Use This Plan Choose one breakfast + one lunch + one supper, in any combination. No fixed weekdays or prescribed rotation. Include the option’s counted balancing side; it is part of the meal, not an extra on top. Have one whole gold kiwi daily. Put it in the yogurt bowl if choosing that option, or eat it elsewhere. Calculations use 100 g peeled kiwi; count it once. Chicken and sweet potatoes are weighed raw. Rice and pasta are weighed dry. Fruit weights exclude peel/pits; vegetables are weighed before cooking. Approximate cooked equivalents refer to that same portion; use the batch calculator for your measured yield. Calories are aligned around 1,600 per day. Protein and fat differ slightly between choices, especially oats; actual totals and targets are listed below the meals. Breakfast — Choose One B1 — Overnight oats 40 g dry oats 40 g your whey protein powder 15 g chia seeds 20 g pumpkin seeds 100 g frozen mixed berries 552.9 kcal · Protein 41.7 g · Fat 20.8 g · Carbs 55.4 g · Fibre 15.5 g ...

Daily Eating Plan · Plan de Comida (Español) Three meals per eating day; five eating days/week by default, with a ~2,700-kcal home eating-day target. These quantities are for Josh. Raw/dry weights and approximate cooked servings are listed together below. Chicken weights exclude bones and skin. Meal 1 — Breakfast: Proats & Eggs with Vegetables Per eating day: 90 g oats, 350 mL skim milk, 50 g protein powder, 12 g chia, 100 g blueberries; 3 whole eggs (≈150 g raw without shells / ≈140 g cooked) + 200 g raw vegetables (≈160 g sautéed) + 5 g oil. Example vegetables: 150 g tomatoes + 50 g onion, with mushrooms/peppers as alternatives. ...