70kg / 2,500 kcal / Training Day / No restrictions / Budget 🌅 Breakfast (550 kcal) - 4 whole eggs scrambled (200g) = 280 kcal - Oatmeal cooked (80g dry) = 280 kcal - Banana (120g) = 110 kcal - Black coffee = 0 kcal 💪 Pre-Workout Meal — 1hr before training (400 kcal) - Brown rice cooked (150g) = 165 kcal - Grilled chicken breast (150g) = 165 kcal - Cucumber + tomato (200g) = 35 kcal 🏋️ Post-Workout Meal — within 30min after (500 kcal) - White rice cooked (200g) = 260 kcal - Canned tuna in water (185g) = 130 kcal - Steamed broccoli (200g) = 70 kcal - Soy sauce 1 tbsp = 10 kcal 🍽️ Dinner (650 kcal) - Beef stir-fry lean (200g) = 340 kcal - Sweet potato (200g) = 180 kcal - Stir-fried cabbage + carrot (250g) = 75 kcal - Vegetable broth soup 2 cups = 50 kcal 🌙 Bedtime Snack (200 kcal) - Low-fat cottage cheese (200g) = 160 kcal - Peanut butter ½ tbsp = 47 kcal 📊 Daily Summary Calories: 2,497 kcal Protein: 182g | Carbs: 268g | Fat: 58g 💊 Supplement Note Protein target met from food alone ✅ Optional: 3–5g creatine monohydrate post-workout for enhanced muscle recovery.