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Day 3

Day 3 – Chicken, Beef & Lamb Mix

Breakfast: Quick Protein Oats

Ingredients:

  • 1/2 cup rolled oats (50g)

  • 1 scoop protein powder

  • Almond milk (200ml)

  • 1 tbsp peanut butter

  • 1/2 banana

How to make it:

  1. Cook oats with almond milk (2-3 mins in microwave).

  2. Mix in protein powder.

  3. Add peanut butter and banana slices.

Nutritional Info:
✅ Calories: 450
✅ Protein: 40g
✅ Carbs: 45g
✅ Fats: 10g

Adjustments:
✅ Add carbs: +20g oats (+15g carbs)
✅ Reduce carbs: Remove banana (-15g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Lunch: Grilled Chicken & Quinoa Bowl

Ingredients:

  • Chicken breast (150g)

  • Quinoa (100g)

  • Avocado (50g)

  • Spinach (50g)

How to make it:

  1. Cook quinoa (10 mins).

  2. Grill chicken breast (8-10 mins).

  3. Mix spinach and sliced avocado with quinoa.

  4. Add grilled chicken on top.

Nutritional Info:
✅ Calories: 600
✅ Protein: 50g
✅ Carbs: 60g
✅ Fats: 15g

Adjustments:
✅ Add carbs: +50g quinoa (+20g carbs)
✅ Reduce carbs: Half quinoa (-30g carbs)
✅ Increase protein: Add 50g chicken (+12g protein)

 Snack: Protein Shake + Rice Cakes with Almond Butter

Ingredients:

  • 1 scoop protein powder

  • Almond milk (300ml)

  • 2 rice cakes

  • 1 tbsp almond butter

How to make it:

  1. Blend protein powder with almond milk.

  2. Spread almond butter on rice cakes.

Nutritional Info:
✅ Calories: 300
✅ Protein: 40g
✅ Carbs: 30g
✅ Fats: 8g

Adjustments:
✅ Add carbs: +1 rice cake (+15g carbs)
✅ Reduce carbs: 1 rice cake (-15g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Dinner: Lamb Mince Stir Fry with Veggies & Rice

Ingredients:

  • Lean lamb mince (200g)

  • Brown rice (100g)

  • Broccoli & carrots (100g)

  • Olive oil (1 tbsp)

How to make it:

  1. Cook lamb mince in olive oil (8-10 mins).

  2. Steam veggies or microwave (3 mins).

  3. Cook brown rice.

  4. Mix everything together.

Nutritional Info:
✅ Calories: 650
✅ Protein: 60g
✅ Carbs: 60g
✅ Fats: 15g

Adjustments:
✅ Add carbs: +50g rice (+20g carbs)
✅ Reduce carbs: Half rice (-30g carbs)
✅ Increase protein: Add 50g lamb (+12g protein)

 Day 3 Total (Muscle Gain Version):

✅ Calories: 2,000
✅ Protein: 195g
✅ Carbs: 200g
✅ Fats: 50g

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