Meal Plan 6 (1 meal)

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.