Ok, I will add my comments below

: Thanks
: Jeffrey

: Male, 53 yrs old
: 5’ 11”, 180 lbs.
: Gym: 3- 4 times a week (weights and
: cardio)

: Making sure the protein comes in
: around 30 or more grams per
: meal...

I know you won't like to hear this, but based on the fact that you are male and that you
are doing a fair amount of exercise 30 grams would be low.

: Day 1

: Breakfast:
: 2 eggs
: Brown rice + 1bs protein powder
: Humus
: Broccoli

Ok, need amounts

: Lunch:
: Can of tuna fish
: Potatoes with Chard

Ok, need amounts

: Dinner:
: Turkey w/mushrooms
: Salad
: 1 Mandarin
: 2 cookies

Ok, need amounts

: Day 2

: Breakfast:
: 2 scrambled eggs
: Oatmeal with protein powder and
: sunflower seeds
: Chard

Ok, need amounts

: Snack (after gym):
: 2 mandarins
: 3 corn cakes w 2tbs. Tahini
: Hazelnuts

: Lunch:
: Brown rice pasta
: Turkey breast
: Salad
: Nuts

Ok, need amounts

: Dinner:
: 1 slice whole grain bread with tomato
: Hamburger
: Asparagus
: 1 Mandarin
: 2 pieces of chocolate

Ok, need amounts

: Day 3
: Breakfast:
: Oatmeal with berries
: 2 Tbs. Protein powder
: 2 tbs. Ground chia and flax seeds
: 1 pear

No amount on the oatmeal, and 2 TBS PP is probably about12-15 grmas of protein

: Lunch:
: Veggie soup
: Calamaris with onions
: 1 Mandarin
: nuts

Ok, need amounts

: Dinner:
: Stir fry Shrimp and veggies with Thai
: coconut sauce
: White rice!!! (can’t get Brown rice
: in the restaurants here)
: Apple
: 1 piece chocolate and 1 cookie

Ok, need amounts

: Day 4

: Breakfast:
: Leftover stir fry
: 1 slice whole grain bread

Ok, need amounts

: Snack (after gym):
: 1 slice whole grain bread
: Apple with 2 tbs. Tahini
: 3 oatcakes

: Lunch:
: Can of sardines
: Salad
: Steamed Quinoa

Ok, need amounts

: Dinner:
: Hamburger
: Spinach
: A few almonds
: 3 small cookies

Ok, need amounts

Jeff, it is important to notice how vague you are about amounts... I have a hunch that eating more is probably really scary for you. I suspect that how you look is important, really important to you...and the eating more concept spooks you.
Are you ready to look more deeply?

kathleen