If you eat a higher percentage of carbs, you probably lack other macronutrients, such as proteins. If youre new to training you might be tempted to go all out too soon. Just try to get solid servings of lean protein with each meal, and dont skimp out on the other macronutrients that keep your body operating at a high level. Adjust cook times and pan sizes accordingly. For the most part, this has been shown to be untrue by most recent studies. Reply Emergency-Sentence23 Additional comment actions WebWhich #recipe by @zack.chug would you try? Add cod to the skillet and cook on each side 2-3 minutes until fully cooked and flaky. I know you are probably tired of hearing it time and time again here on Green Healthy Cooking. 2. (I didnt even include any protein from the rice and corn.). Figuring out how many carbs to eat when you have diabetes can seem confusing. Add tomatoes and all seasonings to pan and cook on low for 5-7 minutes, stirring occasionally, until tomatoes soften and lose their firm round shape. Its important to eat the number of carbs at which you feel best and that you can realistically maintain in the long term. This meal plan provides 175 grams of carbohydrates which is 700 calories from carbohydrates. If you have any health condition, you should consult a physician. Simple carbohydrates (sugars) are monosaccharides and disaccharides. Why are these carbs bad for you? Unlike vegans who do not consume all animal products, vegetarians only give up some animal products such as meat, poultry, fish, insects, and other variants of animal protein. Some is due to my understanding of the effects of fat and protein on insulin levels that I have seen since my son was diagnose with type 1 diabetes 3 years ago, as well as communicating with around 100 or so type 1 diabetics who are sparking new research due to their observations of the effects of fat and protein on insulin needs. If you buy through links on this page, we may earn a small commission Heres our process. We also have a calorie calculator, which helps you check how many calories should a day. Recipe has been scaled from original by 9x. a) Blood Glucose is tightly regulated, 70-100 mg/dl. An individualized approach is often best when it comes to carb intake for diabetes management. Over the course of 12 months, HbA1c dropped 2.0% on average (27). Everyones got their own style. This easy 2000 calorie meal plan is designed to fulfill your needs and give you a perfect mind and body. Diabetes Care. In a bowl, combine all of the ingredients. J Acad Nutr Diet. I highly recommend learning to politely nod and disregard when random people with no real knowledge on a subject try to give you advice. They come in many different forms, such as sugars, starches, or fibers, and are present in most of our foods. By rejecting non-essential cookies, Reddit may still use certain cookies to ensure the proper functionality of our platform. Dietary guidelines from around the globe traditionally recommend that you get around 4565% of your daily calories from carbs if you have diabetes (1, 2, 3). This, in turn, means you shouldnt load up with super high protein meals, but rather you should constantly eat small amounts of protein throughout the day to ensure none of it is wasted. This product contains 189 kcal. My Cutting diet:Meal one Whey protein shake with unsweetened almond milk + 2g creatine. A diet in which you get fewer than the recommended 45% to 65% of your daily calories from carbohydrates could be considered low-carb. 1 Calories: 181 Fat: 11g Sodium: 17.6mg Carbohydrates : 3.5g Fiber : 2.9g Protein: 21.8g Calcium: 861mg Manganese: 1.5mg Selenium: 21.9mcg Iron: 3.4 Carbs Tofu is a low carbohydrate food. Read our, Sample Diabetes-Friendly 1600-Calorie Meal Plan, Crafting a Meal Plan for People With Type 2 Diabetes. This is equivalent to 275 grams of carbs per day (8). There is no exact definition of low-carb. Keep an eye to prevent fish from being over-cooked. This is an extremely lofty goal if you care at all about keeping your calories in our stratosphere somewhere. The calories in the meals we tested range from 140 to 530. 2 This means someone who eats 1,600 calories a day should eat 800 Simple salad with tomatoes and carrots. Indian foods are composed of mostly carbs, like rotis, rice, potatoes, etc. A few studies examining such diets have reported What kind of results can you expect after your first 30 days of yoga? Not sure how many grams of each macronutrient you should consume daily? Carbohydrates, just like proteins or fats, are macronutrients. However, you should avoid or limit the following high carb items: Keep in mind that not all of these foods are unhealthy. How do you determine your optimal carb intake? What Is the Best Cereal for People With Diabetes? Modern research shows that around 1g per pound of bodyweight is plenty, and even less is probably fine. This balanced ratio provides enough protein to build muscle, enough carbs to feel energized throughout the day, and enough fat to ensure proper hormone function. Whats more, their HbA1c levels remained the same 4 years later (21). This means that you would need to eliminate 400 calories from your WebGaining weight doesnt require carbs, just calories. Get full nutrition facts and other common serving sizes of Oatmeal including 100 g and 1 oz, dry, yields. WebMeal 1: Avocado Toast. U.S. Department of Agriculture and U.S. Department of Health and Human Services. People with diabetes who eat a lot of carbs require insulin or diabetes medication to keep their blood sugar from rising too much. so I tried it, but i am not too sure, is it possible to fit all of that in one meal, and it was chicken fajitas, but with out the vegetables. Our website services, content, and products are for informational purposes only. A nutritionist or CDE can also help with this decision. I prefer BSN Amino X for flavours and taste. 50g is easy. To get 100g of protein in one meal, try making cheeseburgers out of 93/7 lean ground beef: 2 1/3lb ground beef patties = 66g of protein and 473 calories, 2 slices of American cheese = 11g of protein and 270 calories, 2 whole wheat buns = 12g of protein and 260 calories, 2oz side spinach salad with drizzle of generic dressing = 11g protein and 150 calories. I usually just buy whatever berries are on sale to throw on top. To determine your ideal carb intake, measure your blood sugar with a blood glucose meter before a meal and again 12 hours after eating. Below you can either create your own Macro mode is an acronym for Macronutrients. This recipe has been created for a long time and is applied by many gymers and dieters. A meal plan with over 200g of protein can be hard to come by, but Strongr Fastr makes it easy to plan for. But if it's something like a "cheat meal" that "spikes" carb intake from what would be your normal eating pattern, it could impact the number on the scale. Add half of the tomato and herbs and salt/pepper to an oven-proof pan. 1800 calories can be broken up into If you want to recalculate the recommended number of kcal in carbs to grams, you should use the following equation: Our carb calculator uses this exact formula to give you the optimum range for carbohydrate consumption. Body Fortress Whey Protein Nutrition Facts, Royal Canin Veterinary Diet Hydrolyzed Protein Feline Cat Treats, Whats The Difference Between Whey Protein And Isolate Protein, Banana Peanut Butter Chocolate Protein Shake, How Many Grams Of Protein In Peanut Butter, Fairlife Nutrition Plan High Protein Chocolate Shake 12 Pk, Corn Daliya Khichdi , Tofu Bhurji with mix veg salad, Oats mix veg khichdi , Paneer Bhurji, Mix veg salad, Plan up your meals in advance and follow them accordingly for the rest of the week, Dont overlook healthy carbs, fibers and healthy fats from your food options, Avoid processed, packaged and refined foods from your daily menu, Drink plenty of water during the diet plan, Follow a healthy exercising routine along with this diet plan for desired results, Try to go for 5 meals in a day instead of 3 meals. Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability. Youd sacrifice a little protein this way but this is still a super high protein bomb for a single meal. c) Elevated glucose (too many carbohydrates), high triglycerides. You two could be BFF. And hey, if youre looking for a delicious, convenient way to hit your macros, check out MealPro meal delivery. Work with your healthcare team to decide how many carbs you need every day. (And this easily surpasses that Id peg it at around 1500 calories and 160g of protein.). Adjust cook times and pan sizes accordingly. You could accomplish the same thing for slightly cheaper, and only a few more calories, by eating about 25+ ounces of boneless, skinless chicken breast, grilled or baked. : Accordingly, the total amount of Macros of a normal person in a day will be calculated by the formula: Macro = weight of protein x 4 weight of sugar x 4 weight of fat x 9. I always tell the truth, even when I lie. you are skinny 19 years old eating less than 2000 calories a day doing cardio 5x time a week. The struggle is real, let us help you with this Black Friday calculator! Youll want to supplement with some side dishes that also provide protein, and you dont want to completely ignore carbs and fat. Cookie Notice Season both sides of each fillet with salt and pepper. Depending on who you ask, the answer is always different: Low carb. Calories: 619, Fat: 19 g, Proteins: 33 g, Carbs: 71 g. You don't need to plan your meals alone. That's not actually that many carbs. Each day (all six meals) provides an estimated 3,200 calories (245 grams protein, 420 grabs carbs, and 62 grams of fat). In fact, in several studies, participants have reduced or discontinued use of insulin and other diabetes medications due to improvements in blood sugar control (9, 10, 11, 14, 15). Make a pack of the Baked Nut Banana oatmeal cups for breakfast on Days one through three. However, is consuming more of this nutrient the answer? P.P.S. Naturally, no diet is complete without other macronutrients, such as proteins or fats; head to our macro calculator for a more comprehensive analysis of your eating habits. Those calories are shuttle to your Body Fat Saving Account, which increases your body fat. So, if a persons intake is In an effort to control blood sugar and weight, some people are turning to the ketogenic diet for managing type 2 diabetes. If this means measuring/weighing foods or tracking on an app like MyFitnessPal, do that. Keep the fat and carb calories to an absolute minimum (this meal is already going to be hard enough to finish). By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. How many calories in a gram of carbohydrate? Download the app for iPhone or Android. 9 calories per gram vs. 4 for carbs and protein. It's best to choose complex carbs over refined, or simple carbs. American Diabetes Association. Be aware, though, that it has zero nutrient density. 2 chicken breasts, or about 7oz total, ought to cover it and then some, while leaving you plenty of calories to spare for carbs and fat to keep yourself full and energized. On a low carb diet, you should avoid or limit foods and beverages like beer, bread, potatoes, fruit, and sweets. 2015;115(8):1323-34. doi:10.1016/j.jand.2015.05.012, Shilpa J, Mohan V.Ketogenic diets: Boon or bane? At about 600 cals/hour, a low carb 170 pound male will burn about 60 grams of glucose an hour (40% of energy) just just to maintain that pace, and the requirements rise as glycogen gets depleted. Here is a sample of a one day vegan 200 grams of protein meal plan: Also Check: How To Make Peanut Butter Protein Balls. Add onions and cook, stirring occasionally. and our Simply put, it just means how much protein, carbs, and fat someone is consuming in a day to meet their total calories. Snack on high-protein foods such as yogurt, nuts, seeds, and cheese. These percentages apply to calories. The glycemic index (GI) is a system that ranks foods based on how quickly they cause your blood sugar to rise. Recipe has been scaled from original by 1.33x. According to research by Dr Donald Layman, the body is able to deal with around 30 to 40 grams of carbohydrates per meal. For meal prep, you can either prepare from scratch or buy what you need ready cooked . It's important to be mindful of portion size when eating complex carbs. Between ages 21 and 40, men need 2,400 calories a day if theyre sedentary, 2,800 to 2,600 if theyre moderately active, and 2,800 to 3,000 if theyre active. Meals with 100 calories of fat and protein count the same as 10 g of carbs, and call for a three-hour extended bolus. My Cutting diet:Meal one Whey protein shake with unsweetened almond milk + 2g creatine. b) Blood is toxic at high levels (diabetes, MetS) Healthy Meal Prep Bowls are the solution to avoiding eating unhealthy. IG: http://www.instagram.com/brycegardiner.fitness, The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. i eat between 360 and 460g of carbs a day - so most of my meals are 100+g. The 2000 calorie bodybuilding meal plan outlined below follows this macronutrient split. Every calorie counting site has different values and/or assumes different things about the preparation of the food. Red wine and type 2 diabetes dont go very well together because of sugar, but red wine might reduce heart disease risk. It is recommended not to exceed 10% of your total calorie intake. Mapping out your daily meals can help you make sure you balance your carb intake appropriately. Facilitating behavior change and well-being to improve health outcomes: Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability, Federal dietary guidelines emphasize healthy eating habits but fall short on added sugars, Diabetes self-management education and support in type 2 diabetes: A joint position statement of the American Diabetes Association, the American Association of Diabetes Educators, and the Academy of Nutrition and Dietetics, Pregnant individuals with gestational diabetes, Pregnant individuals with preexisting type 1 or type 2 diabetes, How your blood sugar changes after eating, or, 15 to 30 grams of carbs per snack or less. Just some things to consider and discuss. Prepare according to instructions on package. Several studies indicate that restricting carb intake to 2050 grams per day can significantly reduce blood sugar levels, promote weight loss, and improve cardiovascular health for people with diabetes (9, 10, 11, 14, 15, 16). Most processed and packaged foods fall into this category. Recommended Reading: High Protein Diet Constipation Relief. How do I calculate calories from alcohol? a) 30 gm per meal without exercise Meal prep a batch of the Lime Chipotle Cauliflower Taco Bowls to have for lunch on Days two through five. /r/MealPrepSunday is a subreddit dedicated to meal prepping. Between ages 21 and 40, men need 2,400 calories a day if theyre sedentary, 2,800 to 2,600 if theyre moderately active, and 2,800 to 3,000 if theyre That's not actually that many carbs. ), Suffice it to say, theres not really a practical limit on how much protein you can have in a single meal. The high fat groups become less sensitive to insulin on a unit per unit basis in terms of clearing glucose rises from a meal because a) the elevation in blood lipids from the meal reduces the ability of insulin to move glucose into cells and b) the muscle cells become fat loaded and have less free capacity to store glucose in short order, and c) muscles down regulate glycolytic mechanisms (enzyme) and so lose the capacity to utilize glucose for fuel as quickly. Dietary Guidelines for Americans, 2020-2025, 9th Edition. Hi I would like to know how many carbs I can eat in one meal? This is not bad for glycemia, but it does mean that replacing carb calories with fat does not proportionately decrease insulin secretion needed to manage a meal. If you like to eat healthily, this carbohydrate calculator (or carb calculator for short) is an excellent tool for you. This nutrition information, for a half-cup serving (126g) of raw, firm tofu prepared with calcium sulfate, is provided by the USDA. You can also check our. Above are the diet food ideas and not the diet chart. Whats more, 44% of them discontinued at least one diabetes medication compared with 11% of the low fat group (16). Calorie counting versus just eating whole foods. Sugar can have a place in a lower-carb diet. However, this should not stop you from trying out this diet. However, eating fewer carbs can significantly reduce their mealtime insulin dosage. Calories IN equivalent to calories OUT. Protein shakes are an easy way to get in a lot of protein without all the cooking. On a 2000 calorie diet, about 125 grams of glucose will be used directly by the nervous system each day. There are two main definitions of a calorie: However, the phrases grams to calories and grams to kcal sometimes mean the same thing. Lay slice of ham flat and sprinkle cheese evenly over the surface. When people with diabetes eat foods high in carbs, their blood sugar levels can surge. At 900 calories per hour for example. Check out the impact meat has on the environment and your health. Once I read the human body can absorve in one mail about 50 - 75g cabrs ( diabetes research) so Iam confused about future health. Although there are very few studies on carb restriction in people with type 1 diabetes, those that exist have reported impressive results (20, 21, 22, 23). Instead, choose complex carbs like whole grains and vegetables, which contain more nutrients and help you feel full. 1 cup skim milk. Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. You can come across them in bread, potatoes, pasta, fruits, milk, or cookies. In those with diabetes, the glucose stays in the blood, which can lead to serious health problems. Its also added to processed foods such as candy. Reply You can follow how the temperature changes with time with our interactive graph. 2022;45(Supplement_1):S17-S38. The more muscle you have, the less body fat you store. Is this diet safe for you? The low carb group averaged a 0.6% decrease in hemoglobin A1c (HbA1c) and lost more than twice as much weight as the low fat group. In fact at about 6-7 mets, fat oxidation is topped out and ALL additional energy needs must be met with glucose. There arent many things that almost all diets agree on. Fat is 9 calories per gram, so 404: Uh-oh, looks like that page doesn't exist Strongr Fastr's servers are currently unavailable, either due to maintenance or unusually high load. Adjust cook times and pan sizes accordingly. Eat multiple snacks throughout the day that are high in protein. Do the.Be sure to eat plenty of fiber-rich foods and quality sources of protein at each meal. Hardly boil four eggs for snacks on Days 2, 4, 5, and 6. Recipe has been scaled from original by 6x. 200 g White Rice Nutrition Facts Serving Size 200 g Amount Per Serving Calories 258 % Daily Values* Total Fat 0.56g 1% Saturated Fat 0.152g 1% Trans Fat - Polyunsaturated Fat 0.15g Monounsaturated Fat 0.174g Cholesterol 0mg 0% Sodium 730mg 32% Total Carbohydrate 55.8g 20% Dietary Fiber 0.8g 3% Sugars 0.1g Protein 5.32g Adjust cook times and pan sizes accordingly. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Defining Carbohydrate Tolerance (13:00 minutes) When Im bulking, i sometimes get in 300-400 in one meal if Im behind on cals for the day, i cant imagine eating that many carbs in a single meal lolol thats how many i average in a DAY, Stop and Smell the Veggies: Eat Green for Earth Month With MyFitnessPal. Debra Manzella, MS, RN, is a corporate clinical educator at Catholic Health System in New York with extensive experience in diabetes care. (Dimensions & 13 examples), 9 ways to make dumbbells heavier after youve maxed out. During digestion, the body breaks down carbs into glucose, or sugar. Open the avocado and scoop out the flesh. Add the chicken and boil for about 10 minutes or until fully cooked. A more moderate carb diet may provide 130220 grams of carbs per day, or 2644% of calories in a 2,000-calorie diet (24). They should always supplement a healthy balanced diet of animal proteins, fruit and vegetables as well as whole grains. You May Like: Whats The Difference Between Whey Protein And Isolate Protein. 2. If it is not on the label, use the formula: Multiply the result of Step 2 by the number of calories per gram of alcohol, that is, by, Small calorie or gram calorie (we usually denote it as, Large calorie, food calorie, or kilocalorie (which we present as, You can check what activities would require this much energy using the, If you calculate the calories in each macronutrient consumed, you will find out if you should maintain, lose, or gain weight. You can supplement these with other high protein foods like cheese, beans, spinach, and yogurt. While there are individual factors that may impact this, most bodybuilders do well on a diet that is 30% protein, 40% carbs, and 30% fat. It depends only upon the dose whether a poison is a poison or not." Recipe has been scaled from original by 0.5x. Its your own business, with Macro stats calculated from the body. Classification and diagnosis of diabetes:S. 5. Dont Miss: How Much Protein Can You Eat At Once. 200 g Oatmeal. Here are 13 ways to do it easily while still feeling satisfied! Stick to water, sparkling water, coffee, and tea. In a small 12-month study from 2005, adults with type 1 diabetes who restricted their daily carb intake to fewer than 90 grams had 82% fewer episodes of low blood sugar than before they started the diet (20). Serve immediately. They include sugars, starches, and fiber. Seeds, such as sesame seeds, pumpkin seeds, sunflower seeds, etc. A high carb dieter will use about 90 grams of carbs an hour (60%). Instead of stuffing carb-rich pasta shells with fat-loaded cheeses of different stripes, why not fill a delicious, low-carb, low-calorie bell pepper with whole-grain rice, To achieve your blood sugar goals, you may need to restrict your carb intake to less than 10, 15, or 25 grams per meal. Select extra protein and get a whopping 60, 80, or even 100 grams of protein in a single meal. They provide energy and can slow the entry of glucose into the bloodstream. You may be wondering what a macronutrient split is and which one is best for bodybuilders. Our free app, T2D Healthline, connects you with real people living with type 2 diabetes. Fat is the most energy-dense macronutrient - 1 gram provides 9 kcal. If you're overall carb intake is the same, it probably won't matter. The big advantage in 30% carb, 50%+ fat then is not a reduction in insulin secretion, nor in average blood sugar, but in glycemic variability. Cajun tilapia, bread and butter, roasted brussels sprouts, Cajun cod, simple salad with tomatoes and carrots, Ham, cheese, and spinach pockets, blackberry & granola parfait, Chicken avocado salad, yogurt and cucumber, Pan seared breaded tilapia, sauteed garlic & herb tomatoes, simple salad with tomatoes and carrots. Sometimes it is more important to know which foods to avoid than which ones to eat. This occurs with all digestible carbs, including refined sources like chips and cookies as well as whole, unprocessed sources like fruits and vegetables. Snack. Weight lbs Weight kg Protein moderate Protein high. The Mediterranean diet likewise improves blood sugar control and provides other health benefits in individuals with diabetes (33). Simple salad with tomatoes and carrots. So, carbs control is very crucial in addition to controlling overall calories to make your plate perfect for balance dieting. You can add extra protein to any of their pre-cooked, ready to heat meals and get 80-100 grams of protein in a single convenient serving. There are three main arguments for why you should consider consuming more protein when looking to shed pounds. Before we get into the actual high protein meal examples, lets talk briefly about a common, lets call it an idea, thats been floating around for a number of years. (Im not really sure what would happen if you sat down and ate 17 chicken breasts you might explode.). Referencing the glycemic index for the foods you're considering eating can help you make informed choices. Heres a sample menu, which would provide about 113 grams of total carbs for the day (34): However, some individuals can tolerate more carbs than others. Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Meredith Bull, ND, is a licensed naturopathic doctor with a private practice in Los Angeles, California. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour. Actually, it is a combo of science and maths. Using the Ketogenic Diet to Manage Diabetes, What to Eat for Breakfast When You Have Diabetes. Carbohydrates consumed in food provide 3.87 kcal of energy per gram for simple sugars, and 3.57 - 4.12 kcal per 3 eggs with two slices of whole-grain toast, lettuce, tomato (30 g), Salad with lettuce, cucumber, carrot, 1/4 avocado (5 g), 1 cup roasted asparagus with 1/2 cup cannellini beans (20 g), No more than 6 teaspoons or 25 grams of added sugar for adult assigned females without diabetes, No more than 9 teaspoons or 37.5 grams of added sugar for adult assigned males without diabetes, Meat, such as poultry, fish, and lean red meats. When ready to eat, remove from plastic and cook in microwave. Recommended Reading: Royal Canin Veterinary Diet Hydrolyzed Protein Feline Cat Treats. Dont Miss: Body Fortress Whey Protein Nutrition Facts. 5. Low fat. US Department of Agriculture and US Department of Health & Human Services, Check out 30 similar dietary calculators . Last medically reviewed on October 29, 2021. Foods with a high GI, like refined carbs, make your blood sugar rise faster than foods with a low GI, like complex carbs. Knowing how to convert grams to calories allows you to: Carbohydrates consumed in food provide 3.87 kcal of energy per gram for simple sugars, and 3.57 - 4.12 kcal per gram for complex carbohydrates. Recipe has been scaled from original by 1.25x. If you have not received this type of education, ask your healthcare provider where you can find a certified diabetes educator. If you have diabetes, you will need to work with your healthcare provider to find the right daily amount of added sugar. On cardio and non training days, it pretty much looks the same but without the protein shakes. DSME has been proven to help diabetes outcomes. Most likely youll reach a point where meal planning and timing comes naturally and you dont need to over think what you eat. Since fat extends the absorption time for amino acids rather dramatically, I believe that it is not possible to spike leucine levels with a high fat, high leucine meal. The only potential downsize I could see is that, over the short term, an especially carb-heavy meal/day could lead to greater fluctuations in scale weight (not necessarily body weight). If you do eat something with a higher GI, combine it with a lower GI food. Maltodextrin on its own in a shake. - Bill Pearl. Layer the ingredients to your liking, or just mix together. Ketosis usually occurs at a daily intake of fewer than 50 grams of total carbs (9). Whether you're looking to prep to save time, money, or to get in those gains, this is the place to ask questions, get answers, and share your meal preps with the world of Reddit! However, this tool can never replace a professional doctor's assessment. First I want to say I don't think carbs are bad, I mean, they're my best friend when it comes to a workout, but do you think it could affect your health in any way to have too many at once? 23g Carbs 20g Protein Lenny & Larrys The Boss! Cookie 220 Calories 12g Fat 18g Carbs 18g Protein Quest Nutrition Meat Lovers Pizza (Half Pizza) 270 Calories 17g Fat 18g Carbs 22g Protein Overall nutrition for all of the fitspo options: 1,160 Calories 61g Fat 102g Carbs (28g Fiber) 100g Protein

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