A Day of Eats as a Pro

Breakfast

Oatmeal with Protein and Peanut Butter

2 cups rolled oats (600 calories, 108g carbs, 16g protein)

1 scoop whey protein powder (120 calories, 25g protein)

1 tablespoon peanut butter (95 calories, 4g protein, 3g carbs, 8g fat)

1 tablespoon chia seeds (60 calories, 2g protein, 5g carbs, 4g fat)

1 medium banana (105 calories, 27g carbs)

Total: 980 calories, 145g carbs, 47g protein, 12g fat

Mid-Morning Snack

Greek Yogurt Smoothie

1.5 cups Greek yogurt (225 calories, 30g protein, 15g carbs)

1 cup mixed berries (70 calories, 18g carbs)

1 tablespoon almond butter (90 calories, 3g protein, 3g carbs, 8g fat)

1 scoop protein powder (120 calories, 25g protein)

1 tablespoon honey (60 calories, 17g carbs)

1 tablespoon flaxseed (60 calories, 2g protein, 4g carbs, 4g fat)

Total: 625 calories, 67g carbs, 60g protein, 12g fat

Lunch

Grilled Chicken, Rice, and Veggies

8 oz grilled chicken breast (350 calories, 65g protein)

2 cups cooked brown rice (430 calories, 90g carbs, 9g protein)

1 cup steamed broccoli (55 calories, 11g carbs, 4g protein)

1 tablespoon olive oil (120 calories, 14g fat)

1/4 avocado (80 calories, 7g fat, 4g carbs)

Total: 1035 calories, 106g carbs, 78g protein, 30g fat

Afternoon Snack

Sushi (the secret to success)

6 pieces of nigiri (tuna, salmon, or shrimp) (360 calories, 30g protein, 50g carbs)

6 pieces of California rolls (350 calories, 8g protein, 50g carbs, 12g fat)

1 tablespoon soy sauce (10 calories, 1g carbs)

Total: 720 calories, 101g carbs, 38g protein, 12g fat

Dinner

Salmon, Sweet Potato, and Salad

8 oz baked salmon (460 calories, 52g protein, 24g fat)

2 large sweet potatoes (360 calories, 80g carbs, 8g protein)

1 tablespoon olive oil (120 calories, 14g fat)

2 cups mixed greens (10 calories, 2g carbs, 1g protein)

2 tablespoons vinaigrette (100 calories, 8g fat, 4g carbs)

Total: 1050 calories, 94g carbs, 69g protein, 46g fat

Evening Snack

Slab of Dark Chocolate and Protein Drink

1 scoop protein powder (120 calories, 25g protein)

1 cup almond milk (30 calories, 1g protein)

Undisclosed amount of dark chocolate (240 calories, 22g fat, 12g carbs, 3g protein)

Total: 390 calories, 14g carbs, 29g protein, 23g fat

Daily Total

Calories: ~4505

Carbohydrates: ~504g

Protein: ~202g

Fats: ~180g