Wednesday I'm upping carbs to 250. Here is Wednesday's meal plan:
7AM
1 cup egg whites
1/2 cup oats
1/4 cup nonfat shredded mozz
1 cup chopped broccoli
40g protein, 31g carb, 3g fat
10AM
Quaker weightconrol bananabread oatmeal
2 scoops ATW casein
1/2 cup nonfat plain yogurt
1 tbsp reduced fat peanut butter (I like carbs here, not fat)
light whipped cream
67g protein, 40g carb, 9.5g fat
12:30
shortcuts
1/2 cup oats
1/2 cup nonfat plain yogurt
5 spears asparagus
45g protein, 35g carb, 7g fat
2:30
tuna
1/2 cup oats
1/4 cup nonfat shredded mozz
1/2 cup nonfat plain yogurt
5 spears asparagus
67g protein, 36g carb, 4.5g fat
5PM
1 cup egg whites
1/2 cup oats
1/4 cup nonfat shredded mozz
1 cup chopped broccoli
40g protein, 31g carb, 3g fat
7PM
shortcuts
1/2 cup oats
1/2 cup nonfat plain yogurt
5 spears asparagus
45g protein, 35g carb, 7g fat
9PM
1 cup nonfat cottage cheese
1 scoop ATW Blend
1 serving SMUCKERS sugarfree syrup
48g protein, 34g carb, 1g fat
totals
350g protein, 250g carb, 35g fat
calories
1400 protein, 1000 carbs, 313 fat
total
2713
ratio
53/36/11
7AM
1 cup egg whites
1/2 cup oats
1/4 cup nonfat shredded mozz
1 cup chopped broccoli
40g protein, 31g carb, 3g fat
10AM
Quaker weightconrol bananabread oatmeal
2 scoops ATW casein
1/2 cup nonfat plain yogurt
1 tbsp reduced fat peanut butter (I like carbs here, not fat)
light whipped cream
67g protein, 40g carb, 9.5g fat
12:30
shortcuts
1/2 cup oats
1/2 cup nonfat plain yogurt
5 spears asparagus
45g protein, 35g carb, 7g fat
2:30
tuna
1/2 cup oats
1/4 cup nonfat shredded mozz
1/2 cup nonfat plain yogurt
5 spears asparagus
67g protein, 36g carb, 4.5g fat
5PM
1 cup egg whites
1/2 cup oats
1/4 cup nonfat shredded mozz
1 cup chopped broccoli
40g protein, 31g carb, 3g fat
7PM
shortcuts
1/2 cup oats
1/2 cup nonfat plain yogurt
5 spears asparagus
45g protein, 35g carb, 7g fat
9PM
1 cup nonfat cottage cheese
1 scoop ATW Blend
1 serving SMUCKERS sugarfree syrup
48g protein, 34g carb, 1g fat
totals
350g protein, 250g carb, 35g fat
calories
1400 protein, 1000 carbs, 313 fat
total
2713
ratio
53/36/11