Day 6 – Chicken, Beef & Lamb Mix

 Breakfast: Greek Yogurt Protein Parfait

Ingredients:

• Greek yogurt (200g)

• 1 scoop protein powder

• Mixed berries (50g)

• Almond butter (1 tbsp)

How to make it:

1. Mix protein powder with yogurt.

2. Add berries and almond butter.

Nutritional Info:
✅ Calories: 400
✅ Protein: 40g
✅ Carbs: 30g
✅ Fats: 8g

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

 Lunch: Chicken & Sweet Potato Power Bowl

Ingredients:

• Grilled chicken breast (150g)

• Sweet potato (150g)

• Broccoli (50g)

• Olive oil (1 tbsp)

How to make it:

1. Cook sweet potato (5-10 mins).

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

3. Steam broccoli.

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

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

 Snack: Tuna Rice Cakes with Avocado

Ingredients:

• 1 can tuna (100g)

• 2 rice cakes

• Avocado (50g)

How to make it:

1. Spread avocado on rice cakes.

2. Add tuna on top.

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

Adjustments:
✅ Add carbs: +1 rice cake (+15g carbs)
✅ Reduce carbs: Remove 1 rice cake (-15g carbs)
✅ Increase protein: Add 50g tuna (+12g protein)

 Dinner: Beef Stir Fry with Rice & Veg

Ingredients:

• Lean beef strips (200g)

• Brown rice (100g)

• Capsicum, broccoli & carrots (100g)

• Olive oil (1 tbsp)

How to make it:

1. Stir fry beef in olive oil (5-7 mins).

2. Cook rice.

3. Add steamed veggies.

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 beef (+12g protein)

 Day 6 Total (Muscle Gain Version):

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