A Guide to 2700 Calories A Day

It's been two year since I wrote and published Ultra Lean Nutrition Manual. This video shows each of my meals & food prep
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(All weights for foods shown raw, before cooking. Greens & Vegetables not show. Add freely).
Ingredients for Breakfast:
5 Egg Whites (160g Egg Whites)
1 Scoop of your favorite protein powder (27g)
1 Cup Gluten-Free Oats (45g)
1 Teaspoon Peanut Butter (15g)
1 Tablespoon Organic Raisins (15g)
1 Medium Banana (80g)
Ingredients for Day Meals (2, 3 & 4)
Meal 2 - Chicken & Yam
1 Fillet Chicken (165g)
Yam Potato (110g)
1 Teaspoon Flaxseed Oil (6g)
Meal 3 - Turkey & Brown Rice
Ground Turkey (140g)
Brown Rice (35g)
Avocado (55g)
Meal 4 - Tuna & Brown Rice
Tinned Tuna, In Brine (175g)
Brown Rice (45g)
Flaxseed Oil (10g)
Post-Workout Meal A (Fast-Acting)
1 Scoop of your favorite protein powder (30g)
3 Medjool Dates (60g)
Post-Workout Meal B (Turkey & Yam)
Ground Turkey (55g)
Yam Potato (110g)
Raw Almonds (20g)
Nighttime Meal - Nighttime Dessert
Cottage Cheese (75g)
Casein Powder (40g)
Almond Butter (18g)
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.