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Name: ANONGoal: Gain muscle, lose fat
Age:22BMR: 1845 calories
Height: 184 cmTDEE (maintenance cals): 2538 calories
Weight: 80 kgsMeal Plan Total: 2030 calories
Gender: MaleSleep: 7 hrs/night
Activity Level: 1-3 hrs/wk of strenuous cardio        Bulk/Cut: 19% reduction

FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
 
OATMEAL, RASPBERRIES, AND SOY MILK
cereal, oatmeal(?)66.86 gweigh dry before cooking8.69 g46.13 g6.69 g39.45 g4.68 g253.39cals
soy milk, nonfat(?)434.12 gweigh10.85 g18.09 g0 g18.09 g0 g126.62cals
seed, flaxseed(?)13.66 gweigh dry after grinding2.46 g3.96 g3.69 g0.27 g5.74 g72.96cals
raspberries(?)105.3 gweigh fresh berries1.35 g12.49 g6.75 g5.74 g0.67 g54.67cals
MEAL TOTALS23.35 g80.67 g 17.12 g 63.54 g 11.09 g 507.64 cal
 
TOFU SCRAMBLE AND SPINACH
tofu scramble(?)2serving(s)41.79 g33.98 g3.56 g30.42 g15.07 g434.85cals
spinach, boiled(?)342.93 gweigh after boiling and draining10.29 g13.72 g6.86 g6.86 g0 g78.87cals
MEAL TOTALS52.07 g47.7 g 10.42 g 37.27 g 15.07 g 513.73 cal
 
PEA SOUP AND APPLE
pea soup(?)1serving(s)24.65 g76.38 g28.53 g47.86 g4.32 g435.58cals
apple(?)1apple(s)0 g31 g5 g26 g0 g116cals
MEAL TOTALS24.65 g107.38 g 33.53 g 73.86 g 4.32 g 551.58 cal
 
SPICY CUTTING SCRAMBLE
cauliflower(?)595.73 gweigh after cooking and draining11.91 g23.83 g11.91 g11.91 g0 g137.02cals
egg, white, carton, past(?)410.21 gweigh41.84 g4.27 g0 g4.27 g0 g196.9cals
red pepper flakes(?)5ml / 1tsp measuring spoon0 g0 g0 g0 g0 g0cals
garlic, fresh(?)6.8 gweigh after peeling and chopping0.45 g2.25 g0.15 g2.1 g0.05 g10.15cals
soy sauce, low sodium(?)13.4 gweigh0.68 g1.16 g0.11 g1.05 g0 g7.09cals
ginger, raw, grated(?)25.37 gweigh0.46 g4.51 g0.51 g4 g0.19 g20.3cals
oil, olive(?)9.74 gweigh0 g0 g0 g0 g9.74 g86.15cals
MEAL TOTALS55.35 g36.01 g 12.68 g 23.33 g 9.98 g 457.61 cal


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