Help with diet plan 3500 kcal

[Smithy1980]

I'm trying to put a diet plan I can still . I work in new houses with no power so need to be able to take prepared food to work .

Looking to consume 3500 kcal a day with aprox 350 g of protein abd 280 gram of carbs. I keep cuming up with way to many carbs. I love chicken eggs sweet potato fish not lover of cottage cheese. I eat all veg and fruits . Would be great if someone could help me with a plan




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[roguemonkeyjr]

Protein sources: -Lean meats and fish (Chicken, turkey, lean steaks, white fish, pork, shrimp)
-Eggs
-Egg whites
-Cottage Cheese
-Greek Yogurt
-Whey protein
Carbs: -White and sweet potatoes
-Brown Rice
-Whole wheat pasta
-Whole wheat bread
-Oatmeal
Fats: -Olive oil
-Nuts
-ANPB
-Avocado
-Fish oils

Go with those staples and build a diet with that

 

[roguemonkeyjr]

Post up youre stats and BMR!! and if this can help here's what my diet looks like.

Meal 1 : -6 whole eggs
-4 egg whites
-1/2 cup oats
-1 banana

Meal 2 (PWO): -2 scoop whey
-1 banana

Meal 3: -300-350g lean meat
-2 slices whole wheat bread
-1 apple

Meal 4: -8 egg whites
-1/2 cup oats
-1 scoop whey
-1 tbsp ANPB

Meal 5: -300-350g lean meats
-Green veggies
-1/2 cup brown rice

Meal 6: -1 tin of tuna
-1 cup 1% Cottage cheese
-1 cup berries
-1 tbsp. Almonds

Meal 7: -1 cup fat free greek yogurt
-8 egg whites
-1 tbsp ANPB

 

[Foodlover]

@roguemonkeyjr. Roughly how many cal is that?

 

[Smithy1980]

Well I checked last week but think it was wrong as saud bf was 12 percent and bmr was 25


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[Smithy1980]

And I'm 76kg 5,8


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[roguemonkeyjr]

thats roughly 3500-3600 cals with 360-380 g of protein and im only 73kg

 

[Smithy1980]

What's anbp . Also how do u take your egg whites .


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[roguemonkeyjr]

mostly cooked, theres only meal 4 where I drink them and ANPB = All Natural Peanut Butter

 

[Massroid1020]

How is that much protein at that body weight healthy? Wouldn't that be putting to much pressure on your kidneys?