Cody Milhoan - 3-Day Example Meal Plan

Cody Milhoan - 3-Day Meal Plan

3 meals/day + pre-workout snack + evening snack. Targets per day: ~2400 kcal and ~160g protein. Tap a card to expand.

DAY 1 (Home cooking / prep-friendly)

Target: ~2400 kcal Protein: ~160g
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Meal 1 – Breakfast

Protein overnight oats (prep 2–3 days)

~650 kcal~55g protein
  • Oats (70g)
  • 0% Greek yogurt (200g)
  • Whey protein (1 scoop)
  • Fresh/frozen berries
  • Honey (20g)
Macros: ~650 kcal / ~55g protein

Meal 2 – Lunch

Chicken rice bowl (batch cook)

~700 kcal~55g protein
  • Chicken breast (180g cooked)
  • Jasmine/basmati rice (300g cooked)
  • Mixed veg (150g)
  • Sauce of your choice
Macros: ~700 kcal / ~55g protein

Meal 3 – Dinner

Ground beef/turkey pasta (batch cook)

~750 kcal~45g protein
  • Lean ground beef/turkey (200g cooked)
  • Pasta (250g cooked)
  • Tomato sauce (150g)
  • Parmesan (10g)
  • Side salad
Macros: ~750 kcal / ~45g protein

Pre-Workout Snack

Banana + rice cakes

~250 kcal~3g protein
  • Banana (1x)
  • Rice cakes (2x)
  • Jam or honey (15g)
Macros: ~250 kcal / ~3g protein

Snack – Evening Snack

Yoghurt Bowl

~200 kcal~20g protein
  • Skyr / high-protein yogurt (200g)
  • Granola (30g)
  • Dark chocolate (15g)
  • Fresh/frozen berries
Macros: ~200 kcal / ~20g protein
Day 1 total: ~2550 kcal / ~178g protein

DAY 2 (Home cooking / simple + fast)

Target: ~2400 kcal Protein: ~160g
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Meal 1 – Breakfast

Eggs on toast + protein yoghurt

~650 kcal~50g protein
  • Eggs (3x)
  • Bread (2 slices)
  • Butter/spread (10g)
  • Protein yogurt (150–200g)
Macros: ~650 kcal / ~50g protein

Meal 2 – Lunch

Chicken Wraps)

~700 kcal~50g protein
  • Large wraps (2x)
  • Chicken breast (160g cooked)
  • Mayo (15g)
  • Lettuce/tomato/onion
Macros: ~700 kcal / ~50g protein

Meal 3 – Dinner

“Fakeaway” Chicken Loaded Wedges

~750 kcal~50g protein
  • Chicken thighs (skinless) (220g cooked)
  • Oven wedges (350g)
  • Mixed veg (150g)
  • BBQ / peri-peri sauce (15g)
Macros: ~750 kcal / ~50g protein

Pre-Workout Snack

Cereal bars + fruit

~250 kcal~4g protein
  • 2x cereal bar / Rice Krispies Squares bar
  • Banana or apple
Macros: ~250 kcal / ~4g protein

Snack – Evening Snack

Protein pudding/yogurt bowl

~200 kcal~18g protein
  • Protein pudding (1 pot) or Skyr/Greek yogurt (200g)
  • Fresh/frozen berries
  • Honey (20g)
Macros: ~200 kcal / ~18g protein
Day 2 total: ~2550 kcal / ~172g protein

DAY 3 (Eating out options)

Goal: high protein + controlled extras Target: ~2400 kcal Protein: ~160g
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Meal 1 – Breakfast (on the go)

Starbucks/Costa style

~650 kcal~40g protein
  • High-protein yogurt pot or protein shake
  • Coffee (latte/flat white with semi-skimmed)
  • Bagel thin or breakfast roll (choose one)
Macros: ~650 kcal / ~40g protein

Meal 2 – Lunch (eat out)

Chipotle-style bowl

~750 kcal~65g protein
  • Double chicken
  • Rice (half portion)
  • Beans
  • Fajita veg
  • Salsa
  • Cheese (optional)
  • Pick one: sour cream or guac
Macros: ~750 kcal / ~65g protein

Meal 3 – Dinner (eat out)

Chick-fil-A / similar

~700 kcal~45g protein
  • Grilled chicken sandwich + extra chicken tenders
  • Fries (small) or side salad
  • Diet drink
Macros: ~700 kcal / ~45g protein

Pre-Workout Snack (on the go)

Fruit + cereal bar

~250 kcal~15–20g protein
  • Banana
  • 1x cereal bar / Rice Krispies Squares bar
Macros: ~250 kcal / ~15–20g protein

Snack – Evening Snack

Protein yogurt + cereal & chocolate

~200 kcal~18–20g protein
  • Skyr/Greek/protein yogurt (200g)
  • Cereal/granola (30g) or dark chocolate (1 square)
Macros: ~200 kcal / ~18–20g protein
Day 3 total: ~2550 kcal / ~183g protein

General Advice

  • Home cooking: batch cook lunch + dinner (2–4 portions).
  • Keep sauces measured (easy calories).
  • Prioritise protein at each meal; add carbs around your workouts.
  • Frozen veg is fine: cheap, quick, and convenient.
  • Eating out day: aim for high protein + controlled extras.

Quick Bulk-Prep Guide

  • Cook 1–1.5kg chicken breast for bowls/wraps.
  • Cook a pot of rice and portion into containers.
  • Make a big mince pasta batch (3–4 portions).
  • Keep simple add-ons: salad bags, frozen veg, low-cal sauces.

Optional Shopping List (3 days)

  • Protein: 0% Greek yogurt; whey protein; chicken breast; lean ground beef/turkey; eggs; skyr/protein yogurts; protein pudding
  • Carbs: oats; rice (jasmine/basmati); pasta; bread; wraps; rice cakes; cereal bars; honey/jam
  • Fruit & veg: bananas; apples; berries/frozen berries; mixed veg; salad bags; tomatoes/onion/lettuce
  • Extras: mayo; soy/sweet chilli; BBQ/peri-peri; parmesan; dark chocolate; coffee/milk
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