FordeFitness Nutrition Prep Guide

Individual meal composition 

(How I implement this: pick two of the four meals per day + plus supplement with a 1.5k mass gainer daily)

Meal 1: Cod (One filet), 1 Cup Rice, 1 Cup Black Beans, 4oz Baked Potatoes, 1 Cup Broccoli 

Meal 2: 8oz Chicken (Cooked), 1 Cup Rice, 1 Cup Baked Beans, 4oz Baked Potatoes, 1 Cup Broccoli

Meal 3: 6oz Ground turkey (Cooked), 1 Cup Rice, 1 Cup Baked Beans,4oz Baked Potatoes, 1 Cup Broccoli 

Meal 4: 4oz Ground beef (Cooked), 4oz Baked potato, 1 Cup Black Beans, 1 Cup Broccoli  

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Nutrition Info:

1 fillet of Cod:               1oz Ground Beef:1oz Chicken Breast:

Cals: 80Cals: 77Cals: 35

Fat: .5 Fat: 4.9Fat: 1.40

Carbs: 0Carbs: 0Carbs: 0

Protein: 17.7 Protein: 7.7Protein: 5.32

1oz Ground Turkey:1 Cup white rice:1oz red potato:

Cals: 43Cals: 204Cals: 25

Fat: 2.4Fat: .44Fat: .04

Carbs: 0Carbs: 44.08Carbs: 5.55

Protein: 5.30Protein: 4.2Protein: .65

1 Cup Baked Beans:1 Cup Black Beans:1 Cup Broccoli 

Cals: 280Cals: 240Cals: 30

Fat: 2Fat: 1Fat: 0

Carbs: 58Carbs: 46Carbs: 4

Protein: 12Protein: 14Protein: 1

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