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Print Your Meal Plan
Name: SCOOBYGoal: Lose fat
Age:56BMR: 1917 calories
Height: 75 inTDEE (maintenance cals): 3306 calories
Weight: 220 lbsMeal Plan Total: 2480 calories
Gender: MaleSleep: 0 hrs/night
Activity Level: 5-6 hrs/wk of strenuous cardio        Bulk/Cut: 25% reduction

FoodQuantityHow MeasureProteinCarbsFiberNet CarbsFatCalories
 
EGG WHITES, SPINACH, AVOCADO
egg white(?)8egg whites32 g0 g0 g0 g0 g128cals
spinach, boiled(?)303.1 gweigh after boiling and draining9.09 g12.12 g6.06 g6.06 g0 g69.71cals
avocado(?)186.76 gpeel, remove pit, then weigh3.74 g16.81 g13.07 g3.74 g28.01 g298.82cals
MEAL TOTALS44.83 g28.93 g 19.14 g 9.8 g 28.01 g 496.53 cal
 
HAMBURGER AND ASPARAGUS
beef, ground 20% fat(?)162.75 gweigh after broiling42.31 g0 g0 g0 g29.29 g441.04cals
asparagus spears, fresh(?)253.32 gweigh spears before cooking5.45 g13.62 g5.45 g8.17 g0 g54.48cals
MEAL TOTALS47.76 g13.62 g 5.45 g 8.17 g 29.29 g 495.52 cal
 
CHICKEN AND CHEESY SPINACH
chicken breast, boneless, skinless(?)182.65 gweigh after grilling56.62 g0 g0 g0 g7.31 g301.38cals
spinach, boiled(?)346.08 gweigh after boiling and draining10.38 g13.84 g6.92 g6.92 g0 g79.6cals
cheese, cheddar(?)28.55 gweigh7.14 g0.43 g0 g0.43 g9.52 g115.05cals
MEAL TOTALS74.14 g14.28 g 6.92 g 7.35 g 16.82 g 496.03 cal
 
SALMON AND ASPARAGUS
fish, grilled salmon(?)241.26 gweigh after grilling60.32 g0 g0 g0 g19.3 g439.1cals
thyme(?)1.3ml / 0.3tsp measuring spoon0 g0 g0 g0 g0 g0cals
black pepper, ground(?)1.3ml / 0.3tsp measuring spoon0 g0 g0 g0 g0 g0cals
salt(?)1.3ml / 0.3tsp measuring spoon0 g0 g0 g0 g0 g0cals
asparagus spears, fresh(?)264.71 gweigh spears before cooking5.69 g14.23 g5.69 g8.54 g0 g56.93cals
MEAL TOTALS66.01 g14.23 g 5.69 g 8.54 g 19.3 g 496.03 cal
 
HAMBURGER AND SPINACH
beef, ground 20% fat(?)165.5 gweigh after broiling43.03 g0 g0 g0 g29.79 g448.52cals
spinach, boiled(?)206.56 gweigh after boiling and draining6.2 g8.26 g4.13 g4.13 g0 g47.51cals
MEAL TOTALS49.23 g8.26 g 4.13 g 4.13 g 29.79 g 496.03 cal


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