Day 5 – Chicken, Beef & Lamb Mix

 Breakfast: High-Protein Egg Wrap

Ingredients:

• 3 whole eggs

• 1 whole wheat wrap

• 1 slice low-fat cheese

• Spinach (30g)

How to make it:

1. Scramble eggs in a pan (5 mins).

2. Place spinach and cheese on the wrap.

3. Add eggs and fold the wrap.

Nutritional Info:
✅ Calories: 400
✅ Protein: 35g
✅ Carbs: 35g
✅ Fats: 12g

Adjustments:
✅ Add carbs: +1 extra wrap (+30g carbs)
✅ Reduce carbs: Remove the wrap, make an omelette (-30g carbs)
✅ Increase protein: Add 3 egg whites (+12g protein)

 Lunch: Grilled Beef Strips with Quinoa & Avocado Salad

Ingredients:

• Lean beef strips (150g)

• Quinoa (100g)

• Avocado (50g)

• Mixed greens (50g)

How to make it:

1. Cook quinoa (10 mins).

2. Grill beef strips (5-7 mins).

3. Mix with avocado and greens.

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 beef (+12g protein)

 Snack: Cottage Cheese & Almond Butter Bowl

Ingredients:

• Cottage cheese (150g)

• 1 tbsp almond butter

• Berries (50g)

How to make it:

1. Mix all ingredients in a bowl.

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

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

 Dinner: Lamb Cutlets with Roast Veg & Rice

Ingredients:

• Lamb cutlets (200g)

• Brown rice (100g)

• Zucchini, capsicum, carrots (100g)

• Olive oil (1 tbsp)

How to make it:

1. Roast veggies in olive oil (15 mins).

2. Cook rice.

3. Grill lamb cutlets (8-10 mins).

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 5 Total (Muscle Gain Version):

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