Prompt Title: Meal Plans Criteria.

Great, here are two meal plans that meet your criteria:

Meal Plan 1:

Pre-Workout Meal:

• 150g Greek yogurt (17g protein, 8g carbs, 0.6g fat) - 122 calories
• 25g almonds (6g protein, 6g carbs, 14g fat) - 161 calories

Total: 23g protein, 14g carbs, 14.6g fat - 283 calories

Breakfast:

• 2 large eggs (12g protein, 1g carbs, 10g fat) - 143 calories
• 2 slices whole grain bread (10g protein, 24g carbs, 3g fat) - 168 calories
• 1 medium avocado (2g protein, 12g carbs, 21g fat) - 234 calories

Total: 24g protein, 37g carbs, 34g fat - 545 calories

Lunch:

• 100g grilled chicken breast (31g protein, 0g carbs, 3g fat) - 149 calories
• 150g brown rice (4g protein, 35g carbs, 1g fat) - 162 calories
• 100g broccoli (3g protein, 6g carbs, 0.4g fat) - 33 calories
• 1 tablespoon olive oil (0g protein, 0g carbs, 14g fat) - 120 calories

Total: 38g protein, 41g carbs, 18.4g fat - 464 calories

Post-Workout Meal:

• 150g grilled salmon (33g protein, 0g carbs, 12g fat) - 260 calories
• 100g sweet potato (2g protein, 20g carbs, 0g fat) - 86 calories
• 100g asparagus (3g protein, 3g carbs, 0g fat) - 20 calories
• 1 tablespoon coconut oil (0g protein, 0g carbs, 14g fat) - 120 calories

Total: 38g protein, 23g carbs, 26g fat - 486 calories

Dinner:

• 150g lean ground beef (27g protein, 0g carbs, 9g fat) - 195 calories
• 150g sweet potato (3g protein, 30g carbs, 0g fat) - 129 calories
• 100g spinach (3g protein, 2g carbs, 0g fat) - 23 calories
• 1 tablespoon butter (0g protein, 0g carbs, 11g fat) - 100 calories

Total: 33g protein, 32g carbs, 20g fat - 447 calories

Suggestions:

• To make the breakfast more flexible, you can substitute the avocado for 30g of cheese or hummus.
• To make the lunch more flexible, you can substitute the brown rice for quinoa or lentils.
• To make the dinner more flexible, you can substitute the lean ground beef for turkey or chicken breast.

Meal Plan 2:

Pre-Workout Meal:

• 150g cottage cheese (18g protein, 6g carbs, 2g fat) - 107 calories
• 100g mixed berries (1g protein, 14g carbs, 0g fat) - 43 calories

Total: 19g protein, 20g carbs, 2g fat - 150 calories

Breakfast:

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