Sample Daily Meal Plans by Appetite Level High Appetite Day (1,500 calories) Breakfast: Greek yogurt bowl (312 calories) 26g protein, 32g carbs, 11g fat Mid-Morning: Apple with almond butter (190 calories) 4g protein, 25g carbs, 8g fat Lunch: Chicken and quinoa bowl (400 calories) 35g protein, 45g carbs, 8g fat Afternoon: Protein smoothie (150 calories) 20g protein, 15g carbs, 2g fat Dinner: Salmon with sweet potato (450 calories) 30g protein, 35g carbs, 18g fat Daily Totals: 115g protein (31%), 152g carbs (40%), 47g fat (28%) Moderate Appetite Day (1,200 calories) Breakfast: Protein smoothie (242 calories) 27g protein, 20g carbs, 7g fat Lunch: Chicken salad wrap (350 calories) 25g protein, 30g carbs, 12g fat Afternoon: Greek yogurt (120 calories) 15g protein, 9g carbs, 0g fat Dinner: Fish with vegetables (400 calories) 28g protein, 25g carbs, 18g fat Evening: Casein protein (88 calories) 20g protein, 3g carbs, 1g fat Daily Totals: 115g protein (38%), 87g carbs (29%), 38g fat (28%) Low Appetite Day (900 calories) Morning: Bone broth protein (96 calories) 22g protein, 2g carbs, 0g fat Mid-Morning: Banana (105 calories) 1g protein, 27g carbs, 0g fat Lunch: Protein shake with berries (200 calories) 25g protein, 20g carbs, 2g fat Afternoon: Avocado toast (half slice) (150 calories) 6g protein, 15g carbs, 8g fat Dinner: Scrambled eggs with toast (250 calories) 18g protein, 20g carbs, 12g fat Evening: Casein protein in almond milk (99 calories) 22g protein, 6g carbs, 2g fat Daily Totals: 94g protein (42%), 90g carbs (40%), 24g fat (24%) Emergency Meal Prep When Appetite Fluctuates Unpredictable appetite requires strategic preparation
Peptides are short chains of two or more amino acids (the building blocks of proteins)
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More than that is concerning because of the potential for breakdown of muscle mass which can cause kidney damage
