Depending on your goals, bulking or cutting follow the low cal high protein option, or the higher fat or carb option. For example (bulking eat eggs, regular wraps, rice more, cutting eat egg whites, low carb bread, rice cakes more)
Calories specifically would have to be tailored individually to each person, this is a basic meal plan guide, for specific calories you would have to work with your body for a few weeks or be coached to find that number out specifically for you and your goals.
To get a starting estimate use a TDE calculator online and track your weight daily say at 2,500 calories for example, see if you are losing or gaining weight for your goals increase or decrease your daily calories based off that and customize the meals to that or DM me specifically for personalized plans.
Meal 1-
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Eggs/egg whites
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Turkey/ Regular bacon
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Shredded cheese/Fat free cheese
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1 thin or whole bagel
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Low calorie jam or sugar free syrup on top
Snack 1
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Either protein bar/shake, fruit, vegetable, some sort of lower calorie snack with protein or fiber or both
Meal 2
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Low calorie or regular wrap
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Deli meat, (some sort of packaged like great value)
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Sliced cheese
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Strawberries/blueberries
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1-2 yogurts
Snack 2-
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Either protein bar/shake, fruit, vegetable, some sort of lower calorie snack with protein or fiber or both
Meal 3-
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Steak/fish/chicken (lean or fatty depending on your goals)
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White rice/potatoes
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Broccoli
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Spinach 1 cup cooked or uncooked
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Low calorie sauce
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Cashews
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Apples/clementines