Sample Diet: Zone Based 2000 calories

Here is a sample meal that I create for my clients.  This is a meal plan based on more of the ZONE style of eating.

His day would be made up of :
2047.0 Calories  
116.4g Carbs  
143.7g Fat  
80.3g Protein

Here is the breakdown for breakfast or meal 1:
710.0 Calories
54.5g Carbs
30.0g Fat
55.6g Protein

1 serving Strawberry protein shake
416.5 Calories
51.4g Carbs
5.6g Fat
40.0g Protein

1 pan Pesto Scrambled Eggs
293.6 Calories
3.1g Carbs
24.4g Fat
15.6g Protein

Strawberry protein shake
scaled to 1 serving
30 grams Whey protein powder
1 cup, frozen Strawberries
1 cup Lowfat milk
1 tsp Vanilla extract
1/2 medium (7″ to 7-7/8″ long) Banana
1/2 cup (8 fl oz) Plain yogurt
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.

Pesto Scrambled Eggs
scaled to 1 pan
1/2 tbsp Butter
2 extra large Egg
1 tbsp Basil Pesto
Melt the butter in a skillet over medium heat.  Crack the eggs directly into the pan, then scramble them slowly – combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.   About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.  Once the eggs are no longer runny, they are done.  Serve with extra pesto.

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