City Prepping Meal Plan Example - 2024

	A	B	C	D	E
1	Food	Protein(gm)	Carbs(gm)	Fats(gm)	Calories

2	First meal (before working out)
3	-- 3 egg whites - scrambled/boiled	10.5	1	0	51
4	-- 2 ounces Ground Turkey Breast 99% fat free	14	0	0.75	60
5	-- 0.5 cup Oatmeal - quick, measure uncooked	6.6	27.9	3	148.5
6	-- 1 cup Pepper - sweet bell, all colors, chopped	1.2	9.2	0.2	38
7
8	Go to Gym to workout
9
10	Mid morning meal
11	-- 1 cup Brown Rice - cooked	4.9	49.7	1.2	232
12	-- 1 pat (1" sq, 1/3" high) Butter, salted	0.04	0	4.06	35.85
13	-- 4.0 ounces Chicken Breast / White Meat	26	0	1.6	124
14
15	Lunch
16	-- 1 cup Asparagus, raw	2.95	5.2	0.16	26.8
17	-- 1 pat (1" sq, 1/3" high) Butter, salted	0.04	0	4.06	35.85
18	-- 4.0 ounces Chicken Breast / White Meat	26	0	1.6	124
19	-- 4.0 ounces Yam - baked w/o skin	1.68	31.2	0.2	132
20
21	PM Snack
22	-- 1 Cup Broccoli, frozen, chopped, unprepared	4.38	7.46	0.45	40.56
23	-- 4.0 ounces Chicken Breast / White Meat	26	0	1.6	124
24	-- 1 scoop Protein Drink, ISOFLEX (ALLMAX Nutrition)	27	2	0	111
25
26	Dinner
27	-- 3 tablespoon Balsamic Vinegar	0	6	0	30
28	-- 1 pat (1" sq, 1/3" high) Butter, salted	0.04	0	4.06	35.85
29	-- 4 ounces Cod - Pacific, broiled	26	0	0.92	120
30	-- 10 raw almonds	2.54	2.59	5.99	69.48
31	-- Salad - sm. garden w/tomato, onion	1.3	9.5	0.4	49
32	-- 1 cup Zucchini, Frozen, Boiled, Drained	2.59	8.02	0.29	38.29
33
34	Evening snack
35	-- Protein Drink, ISOFLEX (ALLMAX Nutrition)	27	2	0	111
36
37
38
39		210.76	161.77	30.54	1737.18
40
41	Total Macros from above (grams)				403.07
42	% protein				0.52
43	% fat				0.07576847694
44	% carbs				0.4013446796
45
46	Macro breakdown information
47	BodyBuilding.com website
48	Macro calculator
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