Nutrition

KOH SAMPLE MEAL PLAN: 2,250 CALORIES A DAY

2,250 calories

Meal 1 – 34g. P 48g. C 11g. F

2 whole eggs, 2 egg whites, 1 cup spinach, 3 slices Ezekiel toast

Meal 2 – 33.5g. P 50g. C 14g. F

KOH packet, 1 tbsp almond butter

Meal 3 – 36g. P 62g. C 14.5g. F – good pre workout

4.5oz. 96% lean bison, 8.5oz. sweet potato, 2.5oz. avocado, 100g. broccoli or asparagus

Meal 4 – 35g. P 66g C 9.5g. F – good post workout

4.5oz. chicken breast, 1.5 cup white rice, 100g. broccoli or asparagus, 5g. macadamia nut oil / olive oil

Meal 5 – 24g P 35g C 11.5g F

7oz. container Fage 2% yogurt, 100g banana ½ oz. almonds

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