Meal 1: Breakfast

High-Calorie Scrambled Eggs

• 4 whole eggs + 2 egg whites
• 1 medium tomato (chopped)
• 1 green chili (optional)
• 10g butter (for cooking)
• 2 slices whole-grain toast
• 1 medium banana

Calories: ~520 kcal

Macros: 35g protein, 40g carbs, 20g fat

Meal 2: Mid-Morning Snack

Peanut Butter Sandwich + Fruit

• 2 slices whole-grain bread
• 2 tbsp natural peanut butter
• 1 medium orange

Calories: ~400 kcal

Macros: 15g protein, 50g carbs, 15g fat