Hybrid Keto 2-Day meal Plan to gain muscle and drop fat

Day 1 - Hybrid Keto - 1000 cals 40% protein 20% carbs 40% fats

Meal 1: Breakfast

• 4 scrambled egg whites cooked with 1 tablespoon of olive oil (170 calories, 20g protein, 2g carbs, 10g fat)

• 2 slices of turkey bacon (70 calories, 10g protein, 0g carbs, 3g fat)

Snack 1:

• 1 scoop of whey protein powder mixed with water or unsweetened almond milk (120 calories, 24g protein, 2g carbs, 1g fat)

• 1 small apple (95 calories, 0g protein, 25g carbs, 0g fat)

Meal 2: Lunch

• Grilled chicken breast (120 calories, 24g protein, 0g carbs, 2g fat)

• Mixed green salad with cherry tomatoes, cucumbers, and a light vinaigrette dressing made with olive oil (200 calories, 2g protein, 10g carbs, 18g fat)

Snack 2:

• 1 cup of Greek yogurt (130 calories, 14g protein, 8g carbs, 3g fat)

• 1 ounce of almonds (160 calories, 6g protein, 6g carbs, 14g fat)

Total calories and macronutrient distribution for the day:

• Calories: 1075

• Protein: 100g (37% of calories)

• Carbs: 53g (20% of calories)

• Fats: 45g (40% of calories)

Day 2 - Hybrid Keto - 1000 cals 40% protein 20% carbs 40% fats

Meal 1: Breakfast

• Protein Pancakes: Mix 1 scoop of whey protein powder, 1/2 cup of oats, 1/2 cup of egg whites, and a dash of cinnamon. Cook on a non-stick pan with coconut oil spray. Top with 1 tablespoon of almond butter. (380 calories, 40g protein, 25g carbs, 13g fat)

Snack 1:

• Greek Yogurt Parfait: Layer 1 cup of Greek yogurt, 1/4 cup of mixed nuts, and 1/2 cup of berries. (350 calories, 25g protein, 15g carbs, 20g fat)

Meal 2: Lunch

• Grilled Chicken Salad: Grilled chicken breast on a bed of mixed greens, cherry tomatoes, cucumbers, and sliced avocado. Dress with olive oil and vinegar. (300 calories, 40g protein, 10g carbs, 12g fat)

Snack 2:

• Protein Shake: Blend 1 scoop of whey protein powder, 1 cup of unsweetened almond milk, 1 tablespoon of almond butter, and a handful of spinach. (300 calories, 30g protein, 8g carbs, 17g fat)

Meal 3: Dinner

• Baked Salmon: Season a salmon fillet with herbs and bake in the oven. Serve with roasted Brussels sprouts and quinoa. (400 calories, 40g protein, 30g carbs, 15g fat)

Snack 3:

• Cottage Cheese and Almonds: Enjoy 1 cup of cottage cheese with 1/4 cup of almonds. (250 calories, 30g protein, 8g carbs, 10g fat)

Total calories and macronutrient distribution for the day:

• Calories: 1980

• Protein: 205g (41% of calories)

• Carbs: 96g (19% of calories)

• Fats: 85g (40% of calories)