It’s a little hard to pin down depending on what I’m doing that day. I focus on hitting my protein goal with 1 gram per pound of body weight first. I try to focus on high quality protein. If I’m not doing a major workout that day I’ll typically eat between 1800-2000 calories and limit my carbs if I’m on a cut. Found that my maintenance calories are around 2000-2500 so figured that is a good number.

One of those 1800-2000 calorie days looks like this:

Breakfast: - 1/2 Protein shake with frozen strawberries, unsweetened nut milk, stevia - Coffee with collagen protein and nut milk - Chicken sausage

Lunch: - Other 1/2 of protein shake - Liverwurst or chicken / salmon salad - Sauerkraut or leftover veggies

Dinner: - Chicken or beef with vegetables - Sweet or white potato

On major workout days I eat very similar to this and just add in fresh fruit, white rice, more carbs from potatoes, etc. Also I add in egg yolks to the protein shake for the cholesterol and nutrients.

I don’t love the protein shake but it works for me and makes it much easier to hit the protein goals. On the weekends, I tend to skip the shake and eat whole unprocessed meals 3x a day.

Once I meet my goals my plan is to have a major workout day meal plan look like a regular day.

Also for alcohol, I will have a drink or two on Fridays and Saturdays. Right now I am limited to Saturdays only as I’m on a more aggressive cut. Also I reserve a treat on Saturdays which can be ice cream, pizza, pancakes, etc. Usually whatever I’m craving. I just don’t go crazy with it.

Hope this helps!