Nutrition Basics: How To Meal Prep 3,000 Calories (Episode 3)

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Total - Cal: 3003kcals, P: 255.8g, F: 67g, CHO: 356g

Meal 1 - 3 Whole Eggs, 3 Egg Whites, 50g Spinach

Cal: 414kcals, P: 30.2g, F: 29g, CHO: 3.6g

Meal 2 - 250g Chicken Breast, 75g Basmati Rice, 100g Green Veg

Cal: 572kcals, P: 68g, F: 3.9g, CHO: 67g

Meal 3 - Minced Beef (5% Fat), 75g Basmati Rice, 100g Green Veg

Cal: 603.8kcals, P: 59.5g, F: 14.6g, CHO: 63.9g

Meal 4: 200g Turkey Breast, 400g Sweet Potato, 100g Green Veg

Cal: 594kcals, P: 55.4g, F: 2.8g, CHO: 91g

Other Meals/Snacks:

- 60g Oatmeal, 1 Scoop EHPLabs OxyWhey (boil or microwave with water/unsweetened almond milk):

Cal: 339.4kcals, P: 33.1g, F: 5.1g, CHO: 41.4g

- 20g Almonds

Cal: 115kcals, P: 4.2g, F: 10g, CHO: 4.4g

- 50g Tomatoes

Cal: 9kcals, P: 0.4g, F: 0.1g, CHO: 1.9g

- 56g (1 Slice) Rye Bread & 1 tbsp Jam

Cal: 172kcals, P: 3.3g, F: 1g, CHO: 34.7g

- Apple

Cal: 78kcals, P: 0.3g, F: 0.3g, CHO: 21g

- Banana

Cal: 105kcals, P: 1.3g, F: 0.4g, CHO: 27g

- Condiments

1 tbsp Olive Oil

Cal: 117kcals, P: 0g, F: 13.6g, CHO: 0g

If we wanted to be extra precise with all the food that was prepared there would be an extra tbsp of olive oil used for the sweet potatoes (another 117 kcals), in addition to the herbs & spices ~50-100kcals, and 2 x tbsp of black coffee ~50kcals which would realistically bring the total to:

Total - Cal: 3200kcals, P: 256g, F: 80g, CHO: 360g