Day 2
Day 2 – Chicken, Beef & Lamb Mix
Breakfast: 3-Egg Spinach Omelette with Toast
Ingredients:
3 eggs
Spinach (50g)
2 slices whole wheat toast
How to make it:
Whisk eggs and pour into a heated pan.
Add spinach and cook for 4-5 minutes.
Toast bread on the side.
Nutritional Info:
Calories: 450
Protein: 35g
Carbs: 40g
Fats: 15g
Adjustments:
✅ Add carbs: +1 slice toast (+20g carbs)
✅ Reduce carbs: 1 slice toast (-20g carbs)
✅ Increase protein: Add 50g chicken breast (+12g protein)
Lunch: Lamb & Sweet Potato Bowl
Ingredients:
Lamb leg steak (150g)
Sweet potato (150g)
Olive oil (1 tbsp)
Mixed greens (50g)
How to make it:
Grill lamb steak for 6-7 minutes per side.
Roast sweet potato (25 mins) or microwave for 5 mins.
Toss mixed greens in olive oil.
Nutritional Info:
Calories: 600
Protein: 50g
Carbs: 70g
Fats: 15g
Adjustments:
✅ Add carbs: +50g rice (+20g carbs)
✅ Reduce carbs: Half sweet potato (-20g carbs)
✅ Increase protein: Add 50g lamb (+12g protein)
Snack: Greek Yogurt Protein Bowl
Ingredients:
Greek yogurt (200g)
1 scoop protein powder
Cucumber (50g)
How to make it:
Mix protein powder into Greek yogurt.
Slice cucumber and mix in.
Nutritional Info:
Calories: 300
Protein: 45g
Carbs: 20g
Fats: 5g
Adjustments:
✅ Add carbs: Add 30g oats (+20g carbs)
✅ Reduce carbs: Remove cucumber (-10g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)
Dinner: Beef Stir-Fry with Rice & Veggies
Ingredients:
Lean beef strips (200g)
Brown rice (100g)
Bell pepper (100g)
Olive oil (1 tbsp)
How to make it:
Cook beef strips in a pan with olive oil (8-10 mins).
Cook rice (or microwave).
Add chopped bell peppers and mix everything together.
Nutritional Info:
Calories: 650
Protein: 60g
Carbs: 60g
Fats: 15g
Adjustments:
✅ Add carbs: +50g rice on the side (+20g carbs)
✅ Reduce carbs: Half the rice (-30g carbs)
✅ Increase protein: Add 50g beef (+12g protein)
Day 2 Total (Muscle Gain Version):
Calories: 2,000
Protein: 195g
Carbs: 200g
Fats: 50g