So what to eat to achieve your goals… part 2

this is for me… Strenght

20 percent protein
45-50 percent carbs
25-30 percent fat
Total daily cals: 2,100 (training 1 hour per day)


  • Spinach and mushroom scramble with 1 egg, 2 egg whites, 1 cup spinach, 1/2 cup mushrooms, and 2 Tbsp grated Swiss cheese
  • 1 whole-wheat English muffin

Mid-Morning Snack

  • 1 oz almonds
  • 1 peach

Black bean burrito bowl with 2 cups shredded lettuce, 1/2 cup cooked brown rice, 1/2 cup cooked black beans, 3 oz shredded chicken, 1/4 cup salsa, and 1/4 avocado (sliced)

Mid-Afternoon Snack
2 Tbsp hummus with 1 cup sliced cucumbers


  • 1 whole-wheat thin sandwich bun with 1/4 pound lean ground beef burger patty (90% lean), 2 slices of tomato, and 2 pieces of lettuce
  • 1 cup butternut squash (sliced into fry shapes and tossed with salt, pepper, 1 tsp oil, and a pinch of chili powder), roasted at 400°F until crispy and golden, about 40 minutes
  • 1 cup shredded kale tossed with 1 tsp olive oil and 1 Tbsp parmesan cheese (season to taste with salt and pepper)

1/2 cup frozen mango, thawed, with 1/2 cup nonfat Greek yogurt
Total Calories: 2,110 (30 percent fat, 46 percent carbohydrates, 25 percent protein)
Total Fat: 72 grams
Total Carbohydrates: 241 grams
Total Fiber: 43 grams
Total Protein: 134 grams


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