1600 Calories 40P-30C-30F Sample meal plan

Meal 1 (Breakfast):

• 4 egg whites scrambled with spinach and tomatoes (200g)

• 1 medium-sized apple

• 1 scoop of protein powder (mixed with water)

Meal 2 (Snack):

• Greek yogurt (200g) with 50 g of mixed berries

• 1 tablespoon of almond butter

Meal 3 (Lunch):

• Grilled chicken breast (150g) with a side of roasted vegetables (broccoli, bell peppers, and zucchini)

• 1 cup of quinoa (cooked)

Meal 4 (Afternoon Snack):

• Cottage cheese (150g) with sliced cucumber and cherry tomatoes

• 1 medium-sized pear

Meal 5 (Dinner):

• Baked or grilled chicken thighs (200g) with a side of steamed asparagus and sweet potatoes

• Mixed green salad with olive oil and balsamic vinegar dressing

Meal 6 (Evening Snack):

• 1 scoop of protein powder (mixed with water or almond milk)

• 30 grams of almonds

This meal plan provides approximately 1600 calories, with 40% of calories from protein, 30% from carbohydrates, and 30% from fats. Adjust the portion sizes or ingredients based on your personal preferences and nutritional needs. Additionally, be sure to drink plenty of water throughout the day to stay hydrated.