Editing Openai/69080e6c-8bb4-8007-8dd1-182811fa7855 (section)

===== (These are rough estimates per serving, based on ~400–450 calories per meal) =====

====== - 4 oz grilled chicken (120 cal, 26g protein) ======
* ½ cup cooked rice (100 cal, 22g carbs)
* ½ cup roasted Brussels sprouts (60 cal, 4g fiber)
* 1 tsp olive oil drizzle or light soy sauce (40 cal)

Macros: ~320–350 cal | 30g protein | 25g carbs | 10g fat

Optional add-ins: top with chopped cucumber and carrots for crunch.

====== - 4 oz cooked ground beef/turkey (200 cal, 25g protein) ======
* ½ cup rice or ¾ cup squash (75–100 cal)
* Chopped romaine + veggies (25 cal)
* Salsa or light dressing (25 cal)

Macros: ~400 cal | 30g protein | 30g carbs | 14g fat

Optional: add avocado or cheese for extra calories/fat.

====== - 4 oz chicken (120 cal, 26g protein) ======
* 2 cups romaine + cucumber + peppers + carrots (50 cal)
* 1 Tbsp dressing or olive oil (50–70 cal)
* 1 small clementine on the side (40 cal)

Macros: ~300–350 cal | 30g protein | 20g carbs | 10g fat

Optional: serve with 1 rice cake or ½ cup rice for extra carbs.

====== - 4 oz beef/turkey (200 cal, 25g protein) ======
* ½ cup roasted squash (80 cal, 15g carbs)
* ½ cup Brussels sprouts (60 cal)
* 1 tsp olive oil or drizzle of balsamic glaze (40 cal)

Macros: ~380 cal | 27g protein | 20g carbs | 18g fat

====== - 2 oz chicken (60 cal, 13g protein) ======
* ¼ cup carrots, cucumber, and peppers (25 cal)
* ½ cup grapes (50 cal)
* 1 clementine (40 cal)
* 10 almonds (70 cal)

Macros: ~250–300 cal | 15g protein | 30g carbs | 10g fat

Would you like me to build a 5-day meal plan from this prep (e.g., breakfast/lunch/dinner combos for 4 people using these foods)? I can balance the macros for each day.