Thank you for providing your information. Based on your weight of 205 lbs and goal to gain muscle, I estimate your daily calorie needs to be around 3,000 calories. Here's a meal plan that meets your 40/30/30 macro split:
**Breakfast (900 calories)**
*Protein-Packed Oatmeal Bowl*
Ingredients:
- 1 cup rolled oats
- 1.5 scoops whey protein powder
- 1 medium banana, sliced
- 1 tbsp almond butter
- 1/2 cup Greek yogurt
- 1/4 cup mixed berries
- 1 tbsp honey
- 1/4 cup chopped almonds
Instructions:
1. Cook oats according to package instructions.
2. Stir in protein powder once oats are cooked.
3. Top with sliced banana, almond butter, Greek yogurt, berries, honey, and chopped almonds.
Macros: 45g protein, 68g carbs, 30g fat
**Lunch (800 calories)**
*Grilled Chicken Quinoa Bowl*
Ingredients:
- 6 oz grilled chicken breast
- 1 cup cooked quinoa
- 1 cup mixed vegetables (broccoli, bell peppers, zucchini)
- 1 tbsp olive oil
- 1/4 avocado, sliced
- 2 tbsp hummus
- Lemon juice and herbs to taste
Instructions:
1. Grill chicken breast and slice.
2. Cook quinoa according to package instructions.
3. Sauté vegetables in olive oil.
4. Combine all ingredients in a bowl and drizzle with lemon juice and herbs.
Macros: 60g protein, 60g carbs, 27g fat
**Dinner (900 calories)**
*Baked Salmon with Sweet Potato and Asparagus*
Ingredients:
- 8 oz salmon fillet
- 1 medium sweet potato
- 1 cup asparagus
- 2 tbsp olive oil
- 1 tbsp butter
- Herbs and spices to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season salmon with herbs and spices, bake for 12-15 minutes.
3. Cut sweet potato into wedges, toss with 1 tbsp olive oil, and bake for 25-30 minutes.
4. Sauté asparagus in 1 tbsp olive oil and 1 tbsp butter.
Macros: 56g protein, 45g carbs, 51g fat
**Snack (400 calories)**
*Protein Smoothie*
Ingredients:
- 1 scoop whey protein powder
- 1 cup unsweetened almond milk
- 1 tbsp peanut butter
- 1 small apple, chopped
- 1/2 cup spinach
- Ice cubes
Instructions:
1. Blend all ingredients until smooth.
Macros: 30g protein, 30g carbs, 15g fat
**Daily Total:**
- Calories: 3,000
- Protein: 191g (25%)
- Carbohydrates: 203g (27%)
- Fat: 123g (37%)
This meal plan closely matches your desired macronutrient breakdown while providing a variety of nutritious foods to support muscle gain. Adjust portion sizes as needed to meet your specific calorie goals.
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OpenThank you for providing your information. Based on your weight of 205 lbs and goal to gain muscle, I estimate your daily calorie needs to be around 3,000 calories. Here's a meal plan that meets your 40/30/30 macro split: **Breakfast (900 calories)** *Protein-Packed Oatmeal Bowl* Ingredients: - 1 cup rolled oats - 1.5 scoops whey protein powder - 1 medium banana, sliced - 1 tbsp almond butter - 1/2 cup Greek yogurt - 1/4 cup mixed berries - 1 tbsp honey - 1/4 cup chopped almonds Instructions: 1. Cook oats according to package instructions. 2. Stir in protein powder once oats are cooked. 3. Top with sliced banana, almond butter, Greek yogurt, berries, honey, and chopped almonds. Macros: 45g protein, 68g carbs, 30g fat **Lunch (800 calories)** *Grilled Chicken Quinoa Bowl* Ingredients: - 6 oz grilled chicken breast - 1 cup cooked quinoa - 1 cup mixed vegetables (broccoli, bell peppers, zucchini) - 1 tbsp olive oil - 1/4 avocado, sliced - 2 tbsp hummus - Lemon juice and herbs to taste Instructions: 1. Grill chicken breast and slice. 2. Cook quinoa according to package instructions. 3. Sauté vegetables in olive oil. 4. Combine all ingredients in a bowl and drizzle with lemon juice and herbs. Macros: 60g protein, 60g carbs, 27g fat **Dinner (900 calories)** *Baked Salmon with Sweet Potato and Asparagus* Ingredients: - 8 oz salmon fillet - 1 medium sweet potato - 1 cup asparagus - 2 tbsp olive oil - 1 tbsp butter - Herbs and spices to taste Instructions: 1. Preheat oven to 400°F (200°C). 2. Season salmon with herbs and spices, bake for 12-15 minutes. 3. Cut sweet potato into wedges, toss with 1 tbsp olive oil, and bake for 25-30 minutes. 4. Sauté asparagus in 1 tbsp olive oil and 1 tbsp butter. Macros: 56g protein, 45g carbs, 51g fat **Snack (400 calories)** *Protein Smoothie* Ingredients: - 1 scoop whey protein powder - 1 cup unsweetened almond milk - 1 tbsp peanut butter - 1 small apple, chopped - 1/2 cup spinach - Ice cubes Instructions: 1. Blend all ingredients until smooth. Macros: 30g protein, 30g carbs, 15g fat **Daily Total:** - Calories: 3,000 - Protein: 191g (25%) - Carbohydrates: 203g (27%) - Fat: 123g (37%) This meal plan closely matches your desired macronutrient breakdown while providing a variety of nutritious foods to support muscle gain. Adjust portion sizes as needed to meet your specific calorie goals.
