Bro Diet Basics, Part 9 – “Brian” Sample Day of Eating

For the last couple of weeks, I have been writing up sample meal plans for a variety of different pretend clients. The intent has been to put everything together that we’ve covered over the last six months or so in our “Bro Diet” series, and to give you a starting point for how to eat to support your fitness goals. Today, we’re going to do a sample meal plan for “Brian”.

Here are his stats:

  • Male
  • 42 years old
  • 205 pounds
  • Looking to drop 20 lbs over the next 4-5 months

Brian also prefers gluten minimal, and lower sodium.


Bro Diet Basics, Part 9 – “Brian” Sample Day of Eating

165 g protein
241 g carb
77 g fat


2 whole eggs
4 egg whites
1 cup oatmeal (measured cooked)
medium banana


15 almonds
1 medium apple
2 oz low-sodium beef jerky


5 oz ground turkey
1 cup white rice
small mixed greens salad with 1 tbsp olive-oil based dressing


1 scoop whey protein
1/4 cup strawberries
1/4 cup blueberries
1 tbsp flaxseed oil
1 cup almond milk


6 oz salmon fillet
1.5 medium potatoes
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)


Remember – this sample day of eating is a starting point. Everyone is different, and following a meal plan you find on the internet to a “T” that is designed for someone else is probably not going to get you the best results! However, I hope that it gives you an idea of how to calculate calorie / macro needs, structure your meals, and other things that could be helpful in your nutrition journey!

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here:

’till next time –

-Forest and the FVT Team

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