Here’s a table with the nutritional values (macronutrients) for the foods you listed, based on the information from trusted sources:
Food Item
Serving Size
Calories
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Tomatoes
100g
18
0.9
3.9
0.2
1.2
Minced beef (80% lean)
100g
254
17.3
0
20.7
0
Onions
100g
40
1.1
9.3
0.1
1.7
Garlic
1 clove (3g)
4
0.2
1
0
0.1
Corn
100g
86
3.2
19
1.2
2.7
Broccoli
100g
34
2.8
6.6
0.4
2.6
Chicken breast
100g
128
26
0
2.7
0
Olive oil
1 tbsp (14g)
119
0
0
13.5
0
Sunflower oil
1 tbsp (14g)
124
0
0
14
0
White yogurt (whole milk)
100g
61
3.5
4.7
3.3
0
Eggs
1 large (50g)
72
6.3
0.4
4.8
0
Sweet potatoes
100g
86
1.6
20.1
0.1
3
Pasta (cooked)
100g
158
5.8
30.9
0.9
1.8
White rice (cooked)
100g
123
2.9
26
0.4
0.9
Tomato sauce
100g
29
1.3
6.3
0.3
1.2
Bell pepper
100g
31
1
6
0.3
2.1
Red lentils (cooked)
100g
116
9
20
0.4
7.8
Oats (raw)
100g
379
13.2
67.7
6.5
10
Honey
1 tbsp (21g)
64
0.1
17.3
0
0.2
Bananas
100g
89
1.1
22.8
0.3
2.6
Nuts (mixed)
28g (1 oz)
173
5.5
6.1
15.8
2.6
Based on your requirements and the provided data, I’ve created a weekly meal plan tailored to your goals. Each day’s meal plan is presented in a separate table, with Meal 3 remaining consistent throughout the week. The plan aims to provide adequate protein for muscle growth while maintaining a balanced diet.
Red lentils (100), White rice (100), Bell pepper (100), Tomatoes (100)
300
13.2
58.3
1.1
12.0
3
Oats (50), Protein Shake (20)
189.5
26.6
33.85
3.25
5.0
Day 7
Meal Number
Ingredients and Portion (g)
Calories
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
1
Minced beef (100), Pasta (100), Tomato sauce (100), Broccoli (100)
474
26.2
37.8
21.4
5.6
2
Chicken breast (130), White rice (150), Bell pepper (100), Olive oil (5)
443.7
41.5
52.6
10.65
5.35
3
Oats (50), Protein Shake (20)
189.5
26.6
33.85
3.25
5.0
This meal plan provides a good balance of protein, carbohydrates, and fats to support your muscle-building goals while maintaining a lean physique. The protein intake ranges from 87.3g to 94.3g per day, meeting your requirement of staying around 90g and never going below 80g. The plan incorporates a variety of ingredients from the provided list to ensure a diverse nutrient intake.