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YouTubeGymGuySam
If you train hard but don’t want to track every macro… save this formula. 👇🏼 This is how I build 400–600 calorie meals that hit ~30g protein and actually keep you full. My Performance Plate Formula: \t•\t3.5 oz cooked protein \t•\t100g carb source \t•\t1 cup veggies \t•\t1–3 tbsp flavor Here’s today’s example: 🥩 3.5 oz cooked bison → ~30g high-quality protein for muscle repair recovery 🍠 100g roasted sweet potato → carbs to fuel lifts, runs, Hyrox sims, and actually have energy 🥦 1 cup roas
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