Sample Meal Plans for Achieving Fat Loss

Posted on by Wes Wise.

Here are the exact meals I ate during my 13-week weight cut in which I lost an average of 1.2lbs per week.

Fat Loss Challenge Final Results
Age: 34
Height: 6’0

Start Date: 4-2-18
End Date: 7-3-18
Duration: 3 Months, 92 Days

Starting Weight: 198.6lbs
Ending Weight: 183.0
Total Weight Loss: 15.6lbs

Average Calories/Day Prior to Cut: 3,500-4,000
Average Calories/Day During Cut: 2,400-2,700

Macro Goals/Day
Protein: 240g
Fat: 40g
Carbohydrates: 278g

 

Note: The cut started on 4/2/18, but I didn’t start tracking my meals in this format until the 17th. A similar meal plan was followed on the missing days.

Wise Eats 13-Week Cut Meal History – PDF Format

 

Tuesday Calories Fat Protein Carbohydrates
4/17/2018 Breakfast Bowl w/ 30g Whey Isolate 590 13 47 73
Chicken Salad & Sweet Potato 540 25 38 38
Oats/Protein/Coconut Water 370 3 44 45
Oats/Protein/Coconut Water 325 3 44 34
Coconut Oil Coffee 120 14 0 0
Rice Mix w/ Greens & Salsa + Apple 415 5 38 54
Chocolate Peanut Butter Pudding 430 17 49 38
2790 78 259 282
4/18/2018 Wednesday
Egg Whites & Breakfast Bowl 635 15 47 72
Oats/Protein/Rice Milk 420 5 45 52
Oats,Hemp,Chocolate Protein 350 9 41 54
Tuna/Avocado Salad 680 32 68 29
Power Greens w/ Turkey & Salsa 460 22 49 21
Yogurt, Blueberry Apples 430 0 47 62
2975 83 297 288
4/19/2018 Thursday
Egg Whites, Breakfast bowl 595 14 39 72
Oats/Protein/Rice Milk 420 5 45 52
Turkey/Avocado Salad 665 39 57 28
PB Choc Protein Smoothie 375 5 45 43
Chicken, Spinach, Apple, Salsa 260 2 34 27
Greek Yogurt & Blueberry 335 0 51 42
2650 64 270 262
4/20/2018 Friday
Breakfast Bowl w/ 32g Whey Isolate 605 13 49 74
Protein Smoothie 475 13 40 54
Rice, Beef, Broccoli 615 20 46 62
Turkey/Avocado Salad 695 40 59 32
Yogurt-Blueberry 280 0 38 32
Levels Vanilla Whey 15g 65 1 12 2
2735 87 243 255
4/21/2018 Saturday
Scrambled Eggs 265 10 36 2
Breakfast Bowl New 375 13 13 64
Superfood Smoothie 605 13 42 87
Cheeseburger Fried Rice 405 20 26 40
Chocolate/Peanut Butter Smoothie 390 7 42 43
Greek Yogurt, Blueberry, Cinnamon Apple 450 1 57 58
Chocolate/PB Pudding 350 8 46 25
2840 71 261 318
4/22/2018 Scrambled Eggs & Egg Whites – 260g + 5g Yeast 280 9 37 4
Breakfast Bowl New 375 13 13 64
Protein Smoothie 630 6 45
Blueberry-Protein Smoothie 370 6 39 50
Chocolate Post Workout Smoothie 437 9 48 44
Chicken, Onion, Rice, Greens 305 10 35 24
Chocolate-PB Pudding 290 7 43 16
2687 58 260 201
4/23/2018 Monday
Protein Levels Vanilla Whey 173 3 32 4
Breakfast Bowl New 375 13 13 64
Ground Turkey w/ Greens, Salsa, Feta, Rice 660 25 50 53
Pre-Workout 40g Oats, 33g Isolate, 16g Chocolate, 8oz Mile 460 6 50 54
Choc-Banana Smoothie Post Workout 410 4 40 56
Chicken, Rice, Onion, Turkey, Greens 425 14 38 38
Yogurt, Orgain Protein, Blueberry 395 3 54 45
2898 68 276 312
4/24/2018 Tuesday
Breakfast Bowl w/ 30g Orgain 475 16 26 76
Chicken, Spinach, Apple 440 15 43 39
Chicken Salad with Feta & Pickles + Almonds & Greens Powder 380 15 41 23
Oats/Protein/Rice Milk 400 5 45 48
Post Workout Chocolate Smoothie 545 7 59 67
Greek Yogurt, Blueberry, Orgain 380 3 51 44
2620 60 265 297
4/25/2018 Thursday
Eggs, Tuna Salad w/ Sweet Potato 730 27 76 41
Chicken Salad w/ Olives, Mulberries, Hemp 415 10 40 41
Pre Workout Promix, Chocolate, PB, Oat Bran 510 8 56 58
Post Workout Chocolate-Banana Smoothie 410 6 49 44
Greek Yogurt, Blueberry, Orgain 395 3 52 48
2460 53 272 231
4/26/2018 Friday
Scrambled Eggs 275 10 37 2
MCT Oil 125 14 0 0
Breakfast Bowl New 385 8 13 64
Chicken Salad 255 7 36 12
Sweet Potato (Cooked in Coconut Oil) 150g 258 8 4 44
Pre Workout Protein, PB, Rice Milk 390 6 49 36
Rainin’ Blood & Molson Canadian @ Park Bar 600 0 0 150
Protein Smoothie 305 7 42 20
Greek Yogurt, Pineapple, Orgain 395 3 52 48
Chocolate-PB ProteinPudding 417 17 48 30
3405 81 283 406
4/27/2018 Saturday
Cheat Meal- Supino’s Pizza, Vivio’s Drinks 4810 140 279 628
4/28/2018 Sunday
Scrambled Eggs & Egg Whites 274g 265 10 36 2
Breakfast Bowl New 385 8 13 64
Orgain Vanilla Protein 30g 75 3 8 8
Blueberry-Banana Protein Smoothie, Coffee x3 432 5 41 63
Protein Smoothie 30g Hemp, 30g Chocolate, 8oz Rice Milk, 28g Mul 408 9 37 59
Chicken Wise Rice 650 25 46 69
Chocolate Protein Pudding with Cacao, Maca 332 6 45 25
2547 65 227 290
4/30/2018 Monday
False Finish Eggs 325 9 42 9
Breakfast Bowl New 385 8 13 64
Chicken Salad 432 11 40 44
Sweet Potato 132g 227 7 4 39
Superfood Protein Smoothie 381 6 45 46
Chicken Salad with Rice & Pickles 287 2 33 34
Mango Greek Yogurt 415 3 53 50
2452 45 230 286
5/1/2018 Tuesday
False Finish Eggs 325 9 42 9
Breakfast Bowl New 385 8 13 64
Red Skin Potatoes 305 10 6 47
Chicken Salad with Pineapple 414 2 35 66
Oats/Protein/Rice Milk w/ Isolate & Chocolate 460 6 50 54
Post Workout Casein Smoothie with Banana & PB Powder 320 6 41 28
Mango, Greek Yogurt, Orgain 415 3 53 50
2624 45 240 316
5/2/2018 Wednesday
Breakfast Bowl New 385 8 13 64
Orgain Vanilla Protein 30g 100 3 13 13
Breakfast Bowl New 385 8 13 64
Protein Levels Vanilla Whey 30g 130 2 24 3
Coconut Oil Coffee 10g 85 10 0 0
Chicken-Pineapple Salad 593 13 39 117
Oats/Protein/Rice Milk w/ Isolate & Chocolate 460 6 50 54
Casein, Banana & Milk Post Workout 275 5 35 26
Chicken 5oz, Onion 100g, Apple 164g, Greens 85g 290 2 33 41
Greek Yogurt Fage 0% 227g 130 0 23 9
2833 57 243 390
5/3/2018 Thursday
Superfood Protein Smoothie with Walnuts, Orgain 580 22 49 51
Chicken Salad with Pickles, Eggs, Rice, Feta, Greens Powder 403 16 35 30
Almond Butter, Apple, Protein w/ PB Powder 830 41 61 62
Protein Natural Whey Chocolate 33g 260 5 48 6
Greek Yogurt, Raspberries, Blueberries, Orgain Protein 368 2 47 45
Protein Promix Chocolate Casein 39g w/ Creatine 145 1 26 7
2586 86 265 201
5/4/2018 Friday
Superfood Protein Smoothie – Walnuts, Banana, Blueberry 680 24 51 71
Chicken Salad – Kidney Beans, Mulberries, Balsamic, Feta 523 8 46 72
Coconut Oil Coffee 10g 85 10 0 0
Pre Workout Isolate, Chocolate, Oats, PB Powder, Rice Milk 433 7 52 44
Post Workout 50g Chocolate, 8oz Rice Milk, 18g PB, 70g Banana 452 9 47 49
Chicken Salad w/ Goji, Apple, Rice 458 2 37 97
Greek Yogurt, Orgain, Cinnamon 250 2 41 21
2881 61 274 353
5/5/2018 Saturday
MCT Oil Coffee 125 14 0 0
False Finish Fried Eggs, Ezekiel Cinnamon/Raisin w/ Thrive Honey 545 10 48 62
Superfood Smoothie w/ Spinach, Walnuts, Mulberries, Blueberry 727 25 52 80
Pre Workout Isolate, Orgain, Coconut Water 262 3 38 27
Post Workout Chocolate Banana Smoothie 452 9 47 49
Chicken Salad w/ Apple, Mulberries, Rice 455 2 36 84
Greek Yogurt with Cinnamon & Orgain 520 2 88 39
3086 63 310 341
5/6/2018 Sunday
MCT Oil Coffee 125 14 0 0
False Finish Fried Eggs 325 9 42 9
Breakfast Bowl New 484 8 15 88
Protein Smoothie with Blueberry, Mulberry, Rice Milk, Spinach 452 5 44 64
Chocolate Smoothie w/ Coconut Water, PB Powder, Cacao 396 6 47 39
Chicken, Apple, Onion Salad 410 5 37 61
Jack Fruit 110g 105 1 2 25
Greek Yogurt, Orgain, Cinnamon 249 2 41 21
2546 49 227 307
5/7/2018 Monday
Breakfast Bowl New 484 8 15 88
Protein Isolate Promix 33g 125 1 30 2
Coconut Oil 14g 120 14 0 0
5oz Chicken Salad with Eggs & Aminos 408 11 45 55
5oz Chicken Salad with Feta, Kidney Beans, Mulberries, Balsamic 523 8 46 72
Chocolate Protein Smoothie with Cacao, Coconut Water, PB Powder 372 6 44 36
Greek Yogurt, Orgain, Mulberries 399 3 53 48
2430 49 232 301
5/8/2018 Tuesday
Breakfast Bowl New 484 8 15 88
Scrambled Eggs & Egg Whites 274g 265 10 36 2
Coconut Oil 14g 120 14 0 0
Sardine Salad with Spinach, Mulberries, Olives 342 13 29 36
Pre Workout Blueberry Protein Smoothie 382 5 40 50
Post Workout Chocolate-Banana Protein Smoothie 394 7 34 54
Chicken, Spinach, Apple, Olive Salad 304 4 36 35
Greek Yogurt 366g, Cinnamon, Stevia 209 0 37 15
2500 61 227 279
5/9/2018 Wednesday
Breakfast Bowl New 484 8 15 88
Scrambled Eggs & Egg Whites 274g 265 10 36 2
Chicken-Spinach Salad with Apples, Feta, Balsamic 345 8 42 41
Pre-Workout Base 20g Oat, 33g Isolate, 16g Choc, 12g PB + Rice Milk 433 7 52 44
Post Workout Banana 91g, Blue 140g, Isolate 33g, Orgain 20g 525 7 42 83
Chicken, Broccoli, Olive Oil, Feta, Aminos 380 19 39 14
Greek Yogurt w/ Cinnamon, Stevia 707g 405 0 72 28
2837 57 297 300
5/10/2018 Thursday
Blueberry Protein Smoothie with Hemp, Spirulina 551 12 51 75
Breakfast Bowl New 484 8 15 88
Vanilla Whey 33g 135 2 25 3
Chicken, Pickle, Mulberry, Spinach, Olive Oil Salad 450 16 41 34
Pre Workout Oats, Isolate, Choc, Rice Milk 399 6 49 40
Post Workout Mulberry 42g, Blueberry 70g, 8oz Rice Milk, 33/20 485 5 45 74
Greek Yogurt w/ Stevia & Strawberry 230 0 33 21
2734 49 258 335
5/11/2018 Friday
Breakfast Bowl New 484.08 7.84 14.56 88.29
Scrambled Eggs w/ Moringa, Dulse, Yeast 325 9 42 9
Chicken, Power Greens, Rice, Pickles, Hemp Seed, Balsamic 406.5 8.25 40.2 37.75
Sardines & Apple 310 13.4 26.78 24
Pre-Workout Blueberry, Protein, Coconut Water 335 2.5 39.9 44.4
Post-Workout Mango, Mulberry, Coconut Water Smoothie 400 2.5 41.4 59.9
Cod, Broccoli, Feta 256 6.7 35.35 15.8
Greek Yogurt w/ Orgain 197 2 31.4 17.4
2714 52 272 297
5/12/2018 Saturday
Scrambled Eggs w/ Moringa, Dulse, Yeast 325 9 42 9
Ezekiel Bread Cinnamon Raisin 240 0 9 54
MCT Oil 120 13.5 0 0
Blueberry Protein Pre Workout Smoothie 460 7.75 41.9 62.9
Post Workout Choc-Banana, Mulberry Smoothie 455 8.06 40.51 58
Sardines, Broccoli, Jasmine Rice 437.5 15.05 38.1 43.25
Tuna, Chicken, Avocado, Power Greens, Rice 481.5 12.75 59.1 31.75
Raspberry Greek Yogurt 260 2 32.4 29.4
2779 68.11 263.01 288.3
5/13/2018 Sunday
Protein-Spinach Smoothie 475 12.5 40 53.4
Breakfast Bowl 100g 160.00 2.60 3.00 29.00
Mother’s Day Cheat Meal – Sausage/Pork, Salad, Baked Beans 1200 55 60 90
Fresh Fruit, Keto Chocolate Cake, Ricotta Cookie
Chocolate Protein Smoothie 546 17.19 57 49.7
Greek Yogurt with Raspberry, Orgain, Mulberry 379 2 45.2 49.1
2760 89.29 205.2 271.2
5/14/2018 Wednesday
Scrambled Eggs w/ Dulse, Yeast 325 9.5 42 9
Breakfast Bowl New 460 11.3 12.8 77
Chicken, Broccoli, Avocado, Salad with Jasmine Rice 467.5 13.95 42 45.55
Almond Butter, Apple, Isolate 500 25.55 38.75 34.1
Blueberry-Banana Smoothie with Isolate, Hemp, Orgain, Moringa 444 9.7 53.96 57.4
Chicken, Power Greens, Rice, Artichokes 309 5.22 35.48 28.1
Greek Yogurt, Raspberry, Orgain 309 2 42.2 33.1
2814.5 77.22 267.19 284.25
5/15/2018 Tuesday
Superfood Protein Smoothie 320 6 31 44
Breakfast Bowl New 460 11.3 12.8 77
Scrambled Eggs with Dulse, Yeast 325 9.25 42 9
Chicken Salad with Avocado, Rice, Power Greens 407.5 13.25 36 34.25
Blueberry-Banana Protein Smoothie 394 8.2 45.66 47.1
Tropical Fruit-Protein Smoothie Post Workout 502 7 45.4 75.7
Chicken Salad with Onion, Shredded Almonds, Sweet Potato 501 14.15 43.26 67.37
2910 69 256 354
5/16/2018 Wednesday
Superfood Smoothie 486 14.15 71.76 54.5
Breakfast Bowl w/ 30g Orgain 560 14.3 25.4 89.6
Chicken, Spinach, Avocado, Pickle, Greens Powder, Hemp Protein 402 18.08 41.93 29
Pre Workout Banana-Blueberry Smoothie 361 7.2 41.46 42.9
Pot Workout Strawberry-Banana Protein Smoothie 401 8.1 44.56 50.4
Cod & Broccoli 161 0.7 27.1 13.5
400g Yogurt, Raspberry 290 0 41.7 27.9
Proten Pudding with Peanut Butter Powder, Stevia, Apple 310 3.69 42.58 28.6
2971 66 336 336
5/17/2018 Thursday
Breakfast Bowl New + 20g Orgain + 6g Coconut Oil w/ Coffee 577 19.3 21.2 85.4
Chicken Salad with Sauerkraut, Olive Oil, Artichokes, Hemp Protein 452.35 23.5 47.425 23.525
Sweet Potato (Cooked in Coconut Oil) 150g 258 7.95 4.29 44.4
PreWorkout Blueberry-Banana Smoothie 330 3.91 48.02 31.54
Post Workout Chocolate, Banana, Cacao, Hemp Protein, PB Powder 562 12.5 57.96 63.5
Texas Roadhouse – New York Strip, Baked Potato, Broccoli, Carrots 1020 35 60 110
3199 102 239 358
5/18/2018 Friday
Smoothie with Avocado, Banana, Blueberry, Isolate, Hemp, Greens 510 17.15 51.42 55.5
Breakfast Bowl New 585 11.8 42.8 79
Chicken Salad with Artichokes, Hemp Protein, Olive Oil, Sauerkraut 452.35 23.5 47.425 23.525
Sweet Potato (Cooked in Coconut Oil) 150g 332 10.2 5.5 57
Apple-Blueberry Post Workout Smoothie 385 5.46 48.5 42.04
Spinach, Chicken, Onion, Broccoli, Feta 372 11.27 46 31.6
Greek Yogurt & Raspberry 172.6 0 23.71 17.52
2809 79 265 306
5/19/2018 Saturday
MCT Oil Coffee 125 14 0 0
Blueberry-Banana Protein Smoothie – Delicious! 472 7.26 43.81 74
Chocolate Smoothie Post Workout 545 6.65 59.4 67.44
Breakfast Bowl New W/ 30g Orgain 560 14.3 25.4 89.6
Chicken Wise Rice with Power Greens, Onion, Feta, Pine Nuts 650 24.6 46.4 69.4
Blue Moon w/ Oranges, Hemp Beer, New Amsterdam 1197 0 0 299.25
Sorrento Pizza, Hard Boiled Eggs, Greek Yogurt w/ Raspberry/Strawberry 1250 50 60 140
Simply Naked Popcorn 780 42 12 96
5579 158.81 247.01 835.69
5/20/2018 Sunday
Blueberry Protein Smoothie 452 11.95 72.3 41.6
John’s Omelette with Feta, Hashbrowns 1400 65 55 100
Chicken Salad w/ Onions, Feta, Pickle, Aminos 500 26 40 30
Greek Yogurt w/ Raspberry & Stevia 300 0 43 29
2652 103 210 201
5/21/2018 Monday
Blueberry-Protein Smoothie w/ Spinach, Spirulina, Hemp Seed 385.515 11.475 46.5075 31.2075
Breakfast Bowl New w/ Protein 410 9 23.65 57.2
Chicken Salad with Egg, Pickle, Hemp Protein 305 9.5 43.23 21.2
Coconut Oil 10g Coffee 85 10 0 0
Blueberry, Banana, Isolate, Almond Milk 360 4.71 48.41 36.79
Post Workout 50g Chocolate, 12oz Coconut Water, 18g PB, 28g Mul 486 6.25 48.96 62
Greek Yogurt, Raspberry, Goji, Mulberry, Apple 494 0.2 43.9 79
2526 51 255 287
5/22/2018 Tuesday
Superfood Protein Smoothie w/ MCT Oil Hagen Coffee 485 20.53 53.91 49.65
Breakfast Bowl New w/ Protein 410 9 23.65 57.2
Chicken, Spinach, Mulberry, Pickle, Hemp Seed, Balsamic, Hemp Prot 513 13.2 58.03 54.33
Post Workout Protein, Oats, Rice Milk 471 7 49.3 54.18
Greek Yogurt, Raspberry, Blueberry 279 0 38 29
Casein Pudding with Mulberry, PB Powder, Almond Milk, Cacao 330 7 37.5 31.5
Greek Yogurt with Apple 257 0.2 33.2 32.5
2745 57 294 308
5/23/2018 Wednesday
Protein Smoothie with Tropical Fruit, Moringa, Spirulina, Orgain 366 6.45 45.21 44.15
Breakfast Bowl New w/ Protein 410 9 23.65 57.2
Coconut Oil 10g 85 10 0 0
Spinach, Chicken, Mulberry, Raisin, Kelp, Dulse, Hemp Protein 405 4.18 46.1 50.27
Pre Workout Tropical Fruit, Isolate, Stevia, Cinnamon, Mulberry 313 4.25 35.25 40.25
Post Workout Chocolate Protein Smoothie 396 6.25 45.96 41
Normandy Vegetables with Chicken, Feta, Aminos 464.2 12.064 55.8255 44.52
2439.2 52.194 251.9955 277.39
5/24/2018 Thursday
Scrambled Eggs, Breakfast Bowl, Coconut Oil Starbucks 760 28.5 59.65 58.7
Chicken Salad with Kelp, Dulse, Raisins, Balsamic, Hemp Protein 402.25 4.18 40.87 54.24
Pre Workout Smoothie 313 4.25 35.25 40.25
Post Workout Chocolate Smoothie w/ Banana, Almond Milk 445 10.3 48.05 46.75
Stir Fry with Normandy Vegetables, Chicken, Pickle 352 6.5 40.4 30.56
40g Casein, 28g Mulberry, 10oz Almond Milk, Cinnamon, Stevia 273 4.75 30.25 29.25
2545 58 254 260
5/25/2018 Friday
Coconut Oil 7g 60 7 0 0
Breakfast Bowl New w/ Protein 410 9 23.65 57.2
Scrambled Eggs & Egg Whites 274g 265 9.5 36 1.5
Spinach, Chicken, Raisin, Kelp, Dulse, Aminos, Pickles 281 1.5 37.23 26.73
Tropical Fruit Protein Smoothie Pre-Workout 313 4.25 35.25 40.25
Chocolate Smoothie Post Workout 364 10 47.21 25.75
Normandy Veggies, Chicken, Onion 333.76 4.7208 43.7072 35.1568
Sweet Potato 150g 208 4.36 3.85 39.9
Casein Bedtime Smoothie w/ Mulberries, Stevia, Cinnamon 323 6.25 36.25 33.25
2557.76 56.58 263.15 259.74
5/26/2018 Saturday
Blueberry-Banana Protein Smoothie 389 6.45 46.21 46.15
MCT Oil Coffee x 2 168 18.8 0 0
Red Eye Minha’s, Breakfast Bowl 480g 680.0 15.3 41.1 93.0
Blueberry Protein Smoothie, Coffee with Stevia & Almond Milk 360 8.45 38.21 43.15
Ribeye Steak Dinner with Normandy Veggies, Sweet Potato AMAZING 979 69.41 75.24 46.79
Strawberry 450g 150 1.35 3.15 36
Greek Yogurt, Raspberry, Chocolate Casein 484 0.77 76.8 39.09
3210 121 281 304
5/27/2018 Sunday
Smoothie with Banana, Blueberry, Spinach, Almond Milk, Protein 451 12.22 45.774 45.34
Breakfast Bowl w/ Protein Blah! 422.10 9.62 25.82 57.76
Chocolate Protein Smoothie w/ Goji Berry 693 4.67 57.144 106.8
Chicken Salad with Mushrooms, Hemp Seed, Mulberries, Good!! 438.35 8 45.025 46.025
Sweet Potato New 150g 208 4.36 3.85 39.9
Chocolate Protein Smoothie with Coconut Water, Cacao Nibs 363 12.14 43.7 26
Greek Yogurt w/ Blueberry & Raspberry & Stevia 247 0 33.8 28.7
2822 51 255 351
5/28/2018 Monday
Scrambled Eggs & Egg Whites 274g w/ Onion, Yeast, Dulse 383 9.75 45.25 27.1
Sweet Potato New 150g, Greek Yogurt Bark 238 5.36 5.3 43.7
MCT Oil Coffee 20g 168 18.8 0 0
Blueberry Protein Smoothie Pre-Workout 308 4.02 36.42 34.97
Chocolate Protein Smoothie Post Workout 489 12.71 46.92 52.1
Cast Iron Chicken Breast with Olive Oil 497 19.7 55.2 32.6
200g Greek Yogurt Bark 338.56 11.132 16.7716 43.7276
Greek Yogurt w/ Blueberry & Raspberry, Choc Casein, Apple 580 4.2 69.6 66.7
3002 86 275 301
5/29/2018 Tuesday
Scrambled Eggs & Egg Whites 274g w/ Onion 340 9.85 39.5 28.5
Breakfast Bowl w/ Protein Blah! 422.10 9.62 25.82 57.76
BCAA’s & Post Workout Oats, Protein 279 3 48 17.38
Red Robin Chicken Teriyaki Burger w/ Fries, Onion Rings, Blue Moon 2700 106 69 338
Greek Yogurt Bark, Mulberries, Grapes 740 24 36.5 95
Casein Pudding, Apple, Pudding Delicious! 365 6.75 43.7 35.8
4846 159 263 572
5/30/2018 Wednesday
Coconut Oil Coffee10g 85 10 0 0
Scrambled Eggs, Egg Whites, Yeast, Dulse, Dried Onion, Spices 335 9.55 42.47 11.37
Sweet Potato 206g 285 5.97 5.27 54.7
Chicken, Spinach, Pickle, Raisin, Greens Powder, Hemp Protein 337.35 5.18 44.395 34.565
Post Workout Chocolate Smoothie 500 13.24 47 54.7
Skillet Chicken, Veggies, Sweet Potato, Grapes 689 16.55 57.72 78.315
Greek Yogurt, Casein, Raspbery, Cinnamon, Stevia 354 0.77 53.8 30.09
Late Night Casein Pudding, Yogurt, Mulberries 543 5.8 76.31 49.17
3128 67 327 313
5/31/2018 Thursday
Scrambled Eggs, Egg Whites, Yeast, Dulse, Dried Onion, Spices 335 9.55 42.47 11.37
Breakfast Bowl w/ Protein Blah! 422.10 9.62 25.82 57.76
Chicken, Spinach, Sardine, Pickle, Raisin, Salad 388.35 13.25 43.975 44.025
Sweet Potato New 150g 208 4.36 3.85 39.9
Smoothie w/ Protein, Spinach, Flax Seed, Spirulina, Banana, Blueberry 429.35 10.75 45.92 42.955
Chicken, Dried Onion, Spinach, Spices, Jasmine Rice 382.355 4.38 42.976 38.6325
Greek Yogurt, Choc Casein, Raspberry, Cinnamon, Stevia 400.41 5.054 55.228 33.66
2566 57 260 268
6/1/2018 Friday
Scrambled Eggs & Egg Whites 273.5 11.5 24.15 14
Breakfast Bowl w/ Protein Blah! 422.10 9.62 25.82 57.76
Promix Vanilla, Creatine, PB Powder, Rice Milk 428 8.19 43.79 59
Chicken, Spinach, Apple, Mulberry, Spices 365.355 1.45 37.376 50.0325
Sweet Potato New 150g 208 4.36 3.85 39.9
Smoothie w/ Protein, Ban/Blue, Spriulina, Spinach, Camu, Ginger, Beet 466.35 7.06 48.19 60.625
Spinach, Rice, Sardines, Garbanzo Beans 394.9 13.01 34.3 34.78
Casein Pudding with PB Powder, Cinnamon, Stevia 290 6.55 43.3 16
Greek Yogurt & Mulberries 272 0 35.8 33.7
3120 62 297 366
6/2/2018 Saturday
Scrambled Eggs & Egg Whites 273.5 11.5 24.15 14
Breakfast Bowl New 300g 376.67 4.30 9.81 73.62
MCT Oil Coffee 10g 84 9.38 0 0
Protein Smoothie with Spinach, Oat Bran, Blue/Banana 445.35 8.22 45.5 54.245
Coconut Water w/ 50g Promix Vanilla Whey 243 2.94 36.75 21.29
Post Workout Chocolate, Banana, Rice Milk Smoothie 388 5.42 40.41 44.83
NY Strip Steak, Broccoli, Sweet Potato, Delish But Overcooked 2:45 837.5 48.5385 48.95 54.2
Chocolate Protein Smoothies w/ Coconut and Cashew Butter 940 37 74 90
3588 127 280 352
6/3/2018 Sunday
Sunday Eggs w/ Onion & Yeast, Breakfast Bowl, MCT Hagen 912 23.68 53.55 107.64
Super Smoothie 455.00 8.38 50.17 52.71
MCT Oil 10g Starbucks 90 10 0 0
Chicken, Spinach, Pickle, Mulberry, Aminos, Balsamic, Garbanzo, Swt P 610.4 6.62 47.18 90.73
Wise Eats Chocolate Ice Cream Recipe 576 11.97 84.65 37.53
Greek Yogurt Kirkland 310g 182 0 32.8 12.7
Totals 2825.40 60.65 268.35 301.31
6/4/2018 Monday
Starbucks w/ Coconut Oil, Eggs/Onion/Yeast, Breakfast Bowl New 300g 850.67 22.81 47.07 102.6
Chicken, Spinach, Salsa, Apple, Hemp Seed, Sweet Potato 629.9 13.68 45.9 79.26
Coconut Water 8oz, 50g Vanilla Promix, Blueberry, Onnit PreW, Grape 397.00 3.13 39.50 59.42
Post Workout Chocolate Protein, Coconut Water, Banana 310 2.85 38.66 32.79
Greek Yogurt, Apple, Mulberry, Vanilla Protein 577.00 2.08 92.27 51.63
2765 45 263 326
6/5/2018 Tuesday
Breakfast Bowl, CocoHagen, Vanilla Protein 597.00 16.30 34.81 80.62
Chicken, Spinach, Garbanzo, Apple, Feta 424.9 8.4 45.61 40.69
Pre Workout Vanilla Protein, Coconut Water, Almond Milk, Blu/Mulb 388 5.94 40.25 49.79
Post Workout Vanilla Protein and Coconut Water 291 2.94 36.75 33.12
Chicken Breast, Dried Onion, Feta. Pickle, Yeast 334.00 12.25 37.75 13.50
Wise Eats “Chocolate Ice Cream” 532.41 11.424 77.188 34.77
2567 57 272 252
6/6/2018 Wednesday
Breakfast Bowl New w/ Vanilla 415g + MCT Oil Coffee 688 19.74 37.44 98.03
Chicken, Broccoli, Rice 335 2.48 39.76 39.44
Post Workout Protein, Rice Milk 457 7.1 51.28 53.06
Chicken, Spinach, Mulberry, Feta, Beans, Hemp Seed 392.4 7.5 46.53 33.43
Watermelon 1260g 340 1.6 6.8 84
Cod 11oz 220 0 49.5 0
Greek Yogurt, Mulberry, Chocolate Casein, Cacao, PB Powder 780 10.5 111.68 65.44
3212 49 343 373
6/7/2018 Thursday
Breakfast Bowl New w/ Vanilla Promix 300g 440.44 7.56 27.32 71.53
Eggs 335g 307 11.5 37.5 6
Chicken, Spinach, Great Northern Beans, Feta, Ham, Spices 401.4 11.5 50.03 20.93
Pre-Workout Blueberry, Protein Isolate, Rice Milk, Coconut Water 333 3.6 30.9 47.73
Post Workout Chocolate-Banana Smoothie 433 6.54 37.56 55.94
Chicken Wise Rice w/ Chicken, Ham, Dried Onion 569 16.035 46.05 54.6755
Greek Yogurt with Mixed Berries 345 0 43.2 43.4
2829 57 273 300
6/8/2018 Friday
Breakfast Bowl New w/ Vanilla Promix 300g 440.44 7.56 27.32 71.53
Eggs 335g 307 11.5 37.5 6
MCT Oil 15g 125 14 0 0
Chicken Wise Rice with Ham, Spinach, Feta, Northern Beans $$ 570.4 11.88 53.95 56.78
Superfood Smoothie 478.4 7.46 58.55 51.552
Sardines & Apple 322 12.688 25.386 30.492
Chocolate Casein Pudding 465 11.7 48.728 46.07
Greek Yogurt & Watermelon 488 1.192 47.066 78.48
3196 78 298 341
6/9/2018 Saturday
MCT Oil 10g 84 9.38 0 0
Eggs w/ Dried Onion & Spinach 372 11.5 41 18.25
Breakfast Bowl New w/ Vanilla Promix 300g 440.44 7.56 27.32 71.53
Protein Smoothie with Flax, Spinach, Spirulina, Blueberry, Banana 447.4 12.12 67.77 41.95
Protein Smoothie with Blueberry, Mulberries $$$ 388 5.94 41.75 49.29
Dried Cherries, Mulberries, Dates 570 1.5 6 111
Chocolate-Banana Post Workout 294 2.79 36.11 31.94
Chocolate-Greek Yogurt Protein Ice Cream 260 4.5 40 16
Chocolate Protein Greek Yogurt Ice Cream 319.41 9.084 43.728 19.77
Late Night Binge – Choc Pudding, Yogurt/Fruit, Goji Berry 1640.6 14.89 146.55 238.34
Totals 4815.85 79.26 450.23 598.07
6/10/2018 Sunday
Eggs w/ Dried Onion & Spinach 372 11.5 41 18.25
Breakfast Bowl New w/ Vanilla Promix 300g 440.44 7.56 27.32 71.53
Sardine Salad with 32g Feta, 50g Garbanzo, 130g Sardine 401.40 21.33 41.47 12.53
MCT Oil Starbucks 10g 84 9.38 0 0
Cod Fillets & Broccoli Fried Rice 516 13.5 38.82 59.76
Chocolate Protein Ice Cream 605 6.72 66.56 72.27
Greek Yogurt & Strawberry 165 0.3 23.7 17
2584 70 239 251
6/11/2018 Monday
MCT Oil 7g 59 6.57 0 0
Scrambled Eggs w/ 4 Eggs Dried Onion, Whites – 671g 310 11.5 37.5 6
Breakfast Bowl New w/ Protein 300g 412 5.6 27.1 62.6
Sardine Salad with Garbanzo, Feta, Hemp Protein, Greens Powder 480 23.76 50.3 30.5
Protein Smoothie with Blueberry, Mulberries $$$ 388 5.94 41.75 49.29
Post Workout Chocolate-Banana Protein Smoothie 369 5.79 40.11 42.94
Cast Iron Chicken with Fried Rice 535 11.3 51 54
Chocolate Casein Pudding 405 5.59 42.55 49.94
Middle of the Night Binge – Yogurt, Casein Protein, Goji, Strawberry 700 6.6 83.8 78.2
3658 83 374 373
6/12/2018 Tuesday
MCT Oil 10g 84 9.38 0 0
Scrambled Eggs w/ 4 Eggs Dried Onion, Whites – 671g 310 11.5 37.5 6
Breakfast Bowl New w/ Protein 300g 412 5.6 27.1 62.6
Chicken, Spinach, Garbanzo, Pickle, Almond, Sunflower Seeds 400.4 15.88 44.03 21.53
Pot Workout Berry Protein Smoothie with Promix & Mulberry 448 7.09 42.67 60.29
Chicken Fried Rice 460 7 34 65
Greek Yogurt, Mulberries 325 0 38.5 45
2439 56 224 260
6/13/2018 Wednesday
MCT Oil 7g 59 6.57 0 0
Scrambled Eggs/Whites with Dried Onion 358 11.5 37.5 18
Breakfast Bowl New w/ Protein 300g 412 5.6 27.1 62.6
Post Workout Vanilla Protein & Rice Milk 458 8.35 38.915 60.09
Protein-Berry Smoothie with Spinach, Spirulina 413 5.94 46.75 47.79
Chicken Fried Rice w/ Beets 463 4.57 35.45 63.8
Vanilla Protein Smoothie with Banana 251.2 5.096 34.385 23.011
Greek Yogurt w/ Mango & Mulberry, Cinnamon, Stevia $$$ 495 0 59.16 64.92
2909 48 279 340
6/14/2018 Thursday
MCT Oil 6g 59 6.57 0 0
Scrambled Eggs/Whites with Dried Onion 358 11.5 37.5 18
Breakfast Bowl New w/ Protein 300g 412 5.6 27.1 62.6
Chicken, Spinach Salad with Feta & Garbanzo 300.4 7.88 43.03 12.53
Fruit-Protein Smoothie 396 6.69 42 49.54
Post Workout Banana, Mulberry, Protein Shake w/ Coconut Water 318 4.344 32.956 47.932
Spinach, Sardines, Jasmine Rice & Mixed Vegetables 455.4 20.88 33 33.23
500g Greek Yogurt with 56g Mulberries 465 0 56.5 61.7
2764 63 272 286
6/15/2018 Friday
MCT Oil 18g 150 16.8 0 0
Scrambled Eggs, Whites, Dried Onion – 580g 1/2 Serving 323 9.25 34.5 17.5
Breakfast Bowl New w/ Protein 300g 412 5.6 27.1 62.6
Sardine, Spinach, Jasmine Rice 423.4 16.5 33.23 33.23
Smoothie with Protein, Walnuts, Spirulina, Spinach, Frozen Berries 551.35 25.69 50.27 36.315
Orleans Hawaiian Pizza 1800 78 96 180
Blue Moon Draft 600 0 0 150
Greek Yogurt with Chocolate Casein 423 0.64 75.4 27.4
4683 152 317 507
6/16/2018 Saturday
Scrambled Eggs, Whites, Dried Onion – 580g 1/2 Serving 323 9.25 34.5 17.5
Breakfast Bowl 420g 478 9.18 14.49 86.03
PreWorkout Banana, Pineapple Protein Smoothie 360 6.89 39.56 42.54
Post Workout Pineapple Protein Smoothie 533 5.44 44.25 83.79
Crab Cakes, Colossal Shrimp, Peas, Spinach 753.4 31.11 53.86 61.36
Greek Yogurt, Chocolate Casein, Mango/Blueberry Madness 502 1 82.3 39.7
2949 63 269 331
6/17/2018 Sunday
336g Scrambled Eggs, Whites, Onion, 10g Yeast 413 6048 44 24
Garden of Life Protein Smoothie, Strawberry, Watermelon 499 14.47 45.96 55.12
Father’s Day Feast – Beef Brisket, Pulled Pork, Beans, Fruit, Broccoli 1750 90 95 140
Amazing Chocolate Crunch Smoothie with Banana, Mulberry 518 8 49.82 66.22
3180 6160 235 285
6/18/2018 Monday
336g Scrambled Eggs, Whites, Onion, 10g Yeast 413 1606 44 24
MCT Oil Hagen 10g 84 9.38 0 0
Breakfast Bowl New 340 6.5 10.3 61.2
Chopped Spinach, Pork, Pickles, Spices, Aminos 270 12.42 29.6 8.23
Pre-Workout Blueberry Smoothie 318 2.35 31.9 47.73
Post-Workout Chocolate-Banana Smoothie 373 4.71 30.92 53.98
Pork, Onion, Normandy Veggies 421 19 38.92 30.58
Greek Yogurt with Casein Protein 205 0.51 36.36 12.6
2424 1661 222 238
6/19/2018 Tuesday
MCT Oil 9g 75.6 8.442 0 0
Scrambled Eggs with Fresh Onion 295 9.45 36.3 16.4
Breakfast Bowl New 340 6.5 10.3 61.2
Pork, Spinach Salad with Rice, Aminos, Kelp Powder 405.4 10.56 28.23 44.63
Mixed Fruit Protein Smoothie Pre-Workout, Bucks & Hagen 311 6.1 33.15 37.98
Chocolate Smoothie Post Workout 385 3.74 44.504 45.96
400g Greek Yogurt w/ 40g Chocolate Casein, Stevia, Cinnamon 380 1 67.42 23.1
2192 46 220 229
6/20/2018 Wednesday
MCT Oil 7g 59 6.57 0 0
Scrambled Eggs with Fresh Onion & Yeast Seasoning 335 9.45 40.3 20.4
Breakfast Bowl New 340 6.5 10.3 61.2
Spinach, Kale, Sardines, Feta Cheese, Greens Powder 383.4 20.8 39.83 12.23
Pre Workout Blueberry Protein Smoothie 298 5.94 38.75 28.29
Post Workout Chocolate Smoothie 370 6.74 45.504 35.96
Chicken, Sweet Potato, Veggies 422.65 5.5584 40.328 50.6347
Pre-Bed Protein Pudding 190 1 26 18
2398 63 241 227
6/21/2018 Thursday
MCT Oil Coffee 11g 90 10 0 0
Scrambled Eggs w/ Turmeric, Sweet Potato 585 17.04 43 57.8
Chicken, Spinach, Kale Salad with Hemp Seed, Pickle, Turmeric 303.4 8.25 39.48 14.73
Blueberry-Mulberry Protein Smoothie 358 2.94 39.25 48.79
Pre-Bed Chocolate Protein Pudding 418 6.7 52.6 37
Chicken Salad 303.4 1.25 36.98 34.23
Potato 200g 181.35 3.714 3.945 33.915
Watermelon 280g 85 0.4 1.7 21
2324 50 217 247
6/22/2018 Friday
MCT Oil 9g 76 8.5 0 0
Scrambled Eggs w/ Turmeric, Sweet Potato 585 17.04 43 57.8
Post Workout Rice Milk, Whey, Hemp Protein 319.5 9.11 24.47 47.588
Chicken Salad with Sweet Potato 433.88 5.8716 38.061 55.524
Garden of Life Protein Smoothie with Spinach, Spirulina, Blueberry, Waterm 531 8.3 50 73.6
Chicken, Normandy Vegetables, Onion 286.25 1.675 39.325 34.85
Mount Clemens Fireworks Re-Feed – Yogurt, Blueberry, Mango, Straw/Apple 1089 1.3 86.8 190.4
Bedtime Pudding 373 6.14 46.64 33.42
3694 58 328 493
6/23/2018 Saturday
MCT 12g Hagen Coffee 105 12 0 0
Protein Smoothies 358 2.94 39.25 48.79
Scrambled Eggs, Apple 358 2.94 39.25 48.79
Matt-Christina Wedding Kielbasa, Potatoes, Jager, Brisket, Mac & Cheese 1500 90 50 120
Auggie’s Blue Moon & Oberon 850 0 0 50
Greek Yogurt, Chocolate Protein, Raspberry, Mulberry, Goji 1113.3 4.35 112.32 156.1
4284 112 241 424
6/24/2018 Sunday
Scrambled Whites – 1 Full White, 4 Eggs, 40g Dried Onion 671g Total 773 22 83 42
Blueberry-Protein Smoothie 339 3.36 42.08 38.94
Apple 182g 95 0.3 0.5 25
Perch, Potato Early Dinner 440 5.64 47.07 55
CocoCups Prep Peanut Butter, Cacao, Coconut Oil 100 6 0 11.5
Tuna, Avocado Salad 347.4 9.445 46.85 19.91
Chocolate Smoothie 533 5 48.82 76.22
2627 52 268 269
6/25/2018 Monday
Scrambled Whites – 1 Full White, 4 Eggs, 40g Dried Onion 671g Total 370.74 10.62 39.65 20.11
White Potatoes 200g 177 3.61 3.84 33.1
Perch, Avocado, Spinach, Kale, Garbanzo, Pickle, Aminos, White Potatoes 505.4 11.67 50.22 48.09
Post Workout Banana, Berry, Protein Smoothie with Mulberry 528 5.59 44.17 82.29
Chicken Wise Rice 345 3.6 23.8 53.82
Greek Yogurt, Chocolate Casein, Cacao Nibs 466 8.75 73.48 26.73
2392 44 235 264
6/26/2018 Tuesday
Scrambled Whites – 1 Full White, 4 Eggs, 40g Dried Onion 671g Total 370.74 10.62 39.65 20.11
Breakfast Bowl 252g 312.35 6.44 9.73 40.94
Chicken Salad 369.9 2.13 46.03 38.28
Post Workout Smoothie 425 6 40 69
Chicken Wise Rice, Salsa 373 4.25 35.2 41.55
Chocolate Protein Smoothie with Hemp & Mulberries 345 9.5 43 29
2196 39 214 239
6/27/2018 Wednesday
Whole Scrambled Eggs with Dried Onion 335.50 18.25 21.00 19.50
Breakfast Bowl 300g 372.29 7.67 11.6 48.79
Chicken, Spinach, Pickle, Moringa, Garbanzo, Aminos 369.9 2.13 46.03 38.28
Post Workout Blueberry Smoothie 420 9.5 41 59
Chicken Wise Rice with Turmeric 295.0375 1.672 31.30175 42.17525
Potatoes White Cooked in 30g Grass Fed Butter 150g 133 2.72 2.89 24.87
Chocolate Protein Smoothie with PB Powder and Hemp Protein 348 10.14 50.14 20.42
2274 52 204 253
6/28/2018 Thursday
Whole Scrambled Eggs with Dried Onion 335.50 18.25 21.00 19.50
Breakfast Bowl 300g 372.29 7.67 11.6 48.79
Chicken, Spinach, Pickle, Garbanzo, Salsa 367.9 2.13 40.03 43.78
Post Workout Blueberry Smoothie 447 9.59 41.28 65.9
Chicken, Rice, Onion, Bone Broth, Miracle Noodles, Garlic 298 4.316 42.154 27.5
140g Potato 124 2.52 2.69 23.13
Greek Yogurt & Chocolate Casein 380 2 67.7 21.9
2325 46 226 251
6/29/2018 Friday
Breakfast Bowl 397g w/ 40g Hemp Protein 600 15.48 30.05 80.48
Chicken, Spinach, Rice, Salsa 294.9 1.68 37.13 29.82
160g Potato 142 2.91 3.09 26.6
Post Workout Chocolate Smoothie 510 10.8 48.65 69.5
Chicken Salad with Pickle, Salsa 279.35 2.375 43.645 19.025
Chocolate, Peanut Butter Ice Cream with Cacao Nibs 465 9.31 68.52 30.36
2291 43 231 256
6/30/2018 Saturday
Scrambled Eggs with Dulse, Dried Onion, Potatoes, Watermelon 722.5 26.11 29.94 97.07
Superfood Smoothie with Blueberry, Banana, Hemp, Moringa, Spirulina, Beet 536 10.595 51.87 75.95
78g Sweet Potato, 250g Strawberry 180.5 0.75 3.505 42.62
Chicken Salad, Hemp Seed, Pickle 371.4 8.6 58.53 9.73
Greek Yogurt, Chocolate Casein, Peanut Butter Powder 450 4 75.7 27.4
Apple 100g 52.5 0.14 0.28 13.86
2313 50 220 267
7/1/2018 Sunday
Greek Yogurt Protein Smoothie w/ Blueberry & Spirulina 420 4 57 47.5
Sweet Potato Brownie 100g & Sip of Sam Adams New England IPA / Pineapple 335 18 6.2 35
Brown Rice Pasta, Chicken, Rao Marinara Sauce w/ Apple 568 11.62 29.53 89
Chicken Salad with Delmonico Steak, Normandy Vegetables, Mushroom 703.4 28.1 65.65 36.71
Chocolate, Greek Yogurt Smoothie with Banana, Almond Milk, PB Powder 496 7.7 69.36 39.2
Greek Yogurt, Choc Casein, Mulberry, PB Powder 447 4 69.3 34.7
2969 73 297 282
7/2/2018 Monday
450g Breakfast Bowl w/ Hemp 693 18.195 35.82 93.285
Chicken Salad, Almonds, Pickle, Balsamic, Sweet Potato 516.4 12.86 42.58 58.13
Pre-Workout Blueberry-Protein Smoothie w/ Mulberries 358 2.94 39.25 48.79
Post Workout Chocolate-Banana Smoothie 362 9.45 44.82 32.5
Greek Yogurt 402g w/ 25g Chocolate Casein, Cinnamon, Stevia 329 1.32 58.52 19.86
2258 45 221 253
7/3/2018 Tuesday
450g Breakfast Bowl w/ Hemp 693 18.195 35.82 93.285
Chicken Salad with Spinach, Pickles, Balsamic, Raisins 424.4 1.5 41.08 57.08
Sweet Potato 190g 265 5.54 4.89 50.7
Pre-Workout Bluberry, Coconut Water, Hemp, Mulberry Smoothie 335 4 33 51.5
Post Workout Chocolate Smoothie 362 9.45 44.82 32.5
Cashew Butter, Watermelon, Strawberry, Apple 521.5 17.72 9.64 94.58
Greek Yogurt with Chocolate Protein, Peanut Butter Powder 429 4 72 26
Goji Berry, More Yogurt, Cinnamon, Mulberry 584.3 0 40.6 106.5
3614 60 282 512

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