Day 4 – Chicken, Beef & Lamb Mix

 Breakfast: High-Protein Smoothie

Ingredients:

• 1 scoop protein powder

• Almond milk (300ml)

• 1 tbsp peanut butter

• 1 banana

• Handful of spinach

How to make it:

1. Blend everything together for 30 seconds.

Nutritional Info:
✅ Calories: 400
✅ Protein: 40g
✅ Carbs: 40g
✅ Fats: 8g

Adjustments:
✅ Add carbs: +30g oats (+20g carbs)
✅ Reduce carbs: Half banana (-15g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Lunch: Beef Mince & Sweet Potato Power Bowl

Ingredients:

• Lean beef mince (150g)

• Sweet potato (150g)

• Broccoli (50g)

• Olive oil (1 tbsp)

How to make it:

1. Cook beef mince (8-10 mins).

2. Roast or microwave sweet potato (5 mins).

3. Steam broccoli.

Nutritional Info:
✅ Calories: 600
✅ Protein: 50g
✅ Carbs: 70g
✅ Fats: 15g

Adjustments:
✅ Add carbs: +50g rice on the side (+20g carbs)
✅ Reduce carbs: Half sweet potato (-20g carbs)
✅ Increase protein: Add 50g beef (+12g protein)

 Snack: Greek Yogurt Protein Bowl

Ingredients:

• Greek yogurt (200g)

• 1 scoop protein powder

• Almonds (15g)

How to make it:

1. Mix protein powder with yogurt.

2. Add almonds.

Nutritional Info:
✅ Calories: 300
✅ Protein: 40g
✅ Carbs: 20g
✅ Fats: 8g

Adjustments:
✅ Add carbs: +30g oats (+20g carbs)
✅ Reduce carbs: No almonds (-10g carbs)
✅ Increase protein: Add ½ scoop protein (+12g protein)

 Dinner: Chicken Thigh Wrap with Rice & Veggies

Ingredients:

• Chicken thighs (200g)

• Whole wheat wrap (1)

• Brown rice (50g)

• Spinach & avocado (50g)

How to make it:

1. Cook chicken thighs (8-10 mins).

2. Add spinach and avocado to the wrap.

3. Add rice and chicken.

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

Adjustments:
✅ Add carbs: +50g rice (+20g carbs)
✅ Reduce carbs: Use a lettuce wrap (-30g carbs)
✅ Increase protein: Add 50g chicken (+12g protein)

 Day 4 Total (Muscle Gain Version):

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