Here is a sample meal plan I made (very simple) for non-lifting days. I am trying to shed 20-30lbs of fat.
Breakfast: 1c oats w/ .5c blueberries
Snack: 1oz Pecans
Lunch: Chicken breast (2), 2c spinach with 2tbsp olive oil
Snack: Tuna 2.6oz
Evening: Low carb protein shake (2)
Fat: 67.4 - 34%
Carbohydrates: 78.1 - 18%
Protein: 196.2 - 48%
How does this sound. This is my first meal plan and I will come up with quite a few to rotate in.
How should I differ on lift days? I life early morning (6am).
Also I will be using Surge when it comes in so that will add carbs I am sure.
Edit: I am 6’, 230lbs, 25yrs old.