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3-Day meal Plan 1200 calories 1500 calorie 2000 calories 40p/30/c/30f

3-Day meal Plan 1200 calories 1500 calorie 2000 calories 40p/30/c/30f


Day 1: 1200 Calories


Breakfast: Scrambled tofu (4 oz) with spinach and bell peppers, served with a side of sliced avocado. (Protein, Fat, Carbs, Fiber: 20g P, 9g C, 17g F, 6g Fiber)

Snack: Homemade protein bar (Protein, Fat, Carbs, Fiber: Varies based on recipe)

Lunch: Grilled chicken breast (4 oz) with roasted cauliflower and broccoli, seasoned with garlic and herbs. (Protein, Fat, Carbs, Fiber: 25g P, 8g C, 10g F, 5g Fiber)

Snack: Protein shake made with almond milk, banana, and protein powder. (Protein, Fat, Carbs, Fiber: Varies based on ingredients)

Dinner: Baked cod (4 oz) with steamed asparagus and a side salad (mixed greens, tomatoes, and cucumbers), dressed with olive oil and lemon juice. (Protein, Fat, Carbs, Fiber: 25g P, 9g C, 16g F, 5g Fiber)


Total: 1200 Calories, Protein: 95g, Carbs: 45g, Fat: 60g, Fiber: 22g


Day 2: 1500 Calories


Snack: Apple (1 medium) with almond butter (1 tbsp) (Protein, Fat, Carbs, Fiber: 3g P, 18g C, 10g F, 5g Fiber)

Lunch: Tuna salad (4 oz) made with Greek yogurt and served with lettuce wraps and sliced cucumbers. (Protein, Fat, Carbs, Fiber: 25g P, 6g C, 10g F, 3g Fiber)

Snack: Homemade protein bar (Protein, Fat, Carbs, Fiber: Varies based on recipe)

Dinner: Grilled salmon (4 oz) with roasted Brussels sprouts and quinoa. (Protein, Fat, Carbs, Fiber: 25g P, 30g C, 10g F, 8g Fiber)

Snack: Protein shake made with almond milk, berries, and protein powder. (Protein, Fat, Carbs, Fiber: Varies based on ingredients)


Total: 1500 Calories, Protein: 95g, Carbs: 82g, Fat: 67g, Fiber: 21g



Day 3: 2000 calories


Breakfast: Scrambled tofu (6 oz) with spinach, bell peppers, and a side of sliced avocado. (Protein, Fat, Carbs, Fiber: 30g P, 18g C, 20g F, 9g Fiber)

Snack: Homemade protein bar (Protein, Fat, Carbs, Fiber: Varies based on recipe)

Lunch: Grilled chicken breast (6 oz) with roasted cauliflower, broccoli, and carrots, seasoned with herbs and olive oil. (Protein, Fat, Carbs, Fiber: 50g P, 20g C, 20g F, 10g Fiber)

Snack: Greek yogurt (1 container) with mixed berries (1/2 cup) (Protein, Fat, Carbs, Fiber: 20g P, 30g C, 0g F, 4g Fiber)

Dinner: Lentil curry with brown rice, mixed vegetables, and a side of steamed broccoli. (Protein, Fat, Carbs, Fiber: 30g P, 90g C, 10g F, 18g Fiber)


Total: 2000 Calories, Protein: 130g, Carbs: 178g, Fat: 70g, Fiber: 41g


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