Nutrition

KOH SAMPLE MEAL PLAN: 3,250 CALORIES A DAY

3,250 calories

Meal 1 – 34g P 70g C 12g F

KOH packet, 100g blueberries, ½ oz almonds

Meal 2 – 41g P 75g C 10g F

4oz chicken breast, 1.75 cup quinoa, 100g broccoli or asparagus

Meal 3 – 29g P 68g C 17g F – good pre workout

4oz chicken thigh, 10oz sweet potato, 2oz avocado, 100g broccoli or asparagus

Meal 4 – 36g P 78g C 12.5g F – good post workout

1.25 scoops whey protein, 100g banana, 1 tbsp almond / peanut butter, 4 rice cakes

Meal 5 – 35g P 70g C 11g F – can swap meals 5 and 3 if you prefer eggs earlier in day

2 egg whites, 1 whole egg, 1 Bilinski chicken sausage, 80g oats, 1 slice Ezekiel toast

Meal 6 – 31g P 70g C 17g F

5oz cod, 1.75 cups white rice or brown, 1 tbsp olive oil drizzled on top of fish

Let us know if you want all our sample plans as a PDF! We'll email it to you, and add you to our list of Kreatures!