@pearse_thealphadad
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@pearse_thealphadad SAVE THIS — SIMPLE HIGH-PROTEIN MEALS FOR BUSY DADS You don’t need to survive on tiny portions to lose fat. Choose one option from each section for a simple day of eating around 2,200–2,500 calories. BREAKFASTS — 500–600 CALORIES 1. 3 eggs + 2 slices wholemeal toast + ½ avocado Approx. 520 calories | 28g protein 2. 300g Greek yoghurt + 60g granola + berries + honey Approx. 540 calories | 35g protein 3. 80g oats + protein powder + banana + 15g peanut butter Approx. 610 calories | 40g protein LUNCHES — 600–700 CALORIES 1. 180g chicken + 250g cooked rice + vegetables Approx. 670 calories | 60g protein 2. 2 tuna and cheese wraps with light mayo and salad Approx. 650 calories | 45g protein 3. 200g turkey mince + 250g cooked rice + mixed vegetables Approx. 700 calories | 50g protein DINNERS — 650–750 CALORIES 1. 180g salmon + 350g potatoes + greens Approx. 720 calories | 45g protein 2. Chicken fajitas with 200g chicken, vegetables, salsa and 3 tortillas Approx. 710 calories | 60g protein 3. 200g lean beef mince + 90g dry pasta + tomato sauce Approx. 750 calories | 60g protein SNACKS — 300–400 CALORIES 1. 300g Greek yoghurt + berries + 25g dark chocolate Approx. 380 calories | 32g protein 2. Apple + 30g peanut butter + protein shake Approx. 400 calories | 32g protein 3. Protein shake + banana + 3 rice cakes Approx. 360 calories | 28g protein Simple meals. Proper portions. Plenty of protein. Because getting in shape as a busy dad shouldn’t mean eating like a five-year-old. Comment TEMPLATE and I’ll send you a full week’s meal plan designed for busy dads.
