Takai Raashid | MacroMaster® on Instagram: "Free Meal Plan 🤝🏾 Meal 1: Breakfast 🦃 Egg White & Turkey Scramble 🔹 250g liquid egg whites 🔹 90g lean ground turkey 🔹 150g cooked spinach 🔹 1 slice low-cal bread 🔹 50g avocado 📍Total: 320 cal | 48g protein | 18g carbs | 7g fat Meal 2: Mid-Morning Snack 🥤 Protein Shake 🔹 2 scoop whey isolate 🔹 Water 📍Total: 240 cal | 48g protein | 4g carbs | 2g fat Meal 3: Lunch 🍗 Chicken, Rice & Veg Bowl 🔹 230g grilled chicken breast 🔹 90g cooked jasmin

Kannan B on Instagram: "This is the food framework I’d dial in on. Simple. Effective. Sustainable. 🥩 PROTEIN (muscle + recovery) Egg whites 🍳 Chicken breast 🍗 Ground turkey 🦃 Lean steak 🥩 Salmon 🐟 Shrimp 🍤 Plain Greek yogurt 🥣 Cottage cheese 🧀 Protein powder 💪 🍚 CARBS (fuel & performance) Jasmine rice 🍚 Sweet potatoes 🍠 Oats 🌾 Sourdough bread 🍞 Rice cakes 🍘 Berries 🍓 Bananas 🍌 🥑 FATS (hormones + fullness) Avocado 🥑 Olive oil 🫒 Whole eggs 🍳 🥦 VOLUME / GUT HEALTH (digest + r