depends on what kinda person you are. how fat are you? what's your bodyfat percentage or waist size? how long you been working out?
protein carbs fat calories
-shake 72 30 18 570
-chicken,rice,almonds 50 40 16 504
-5 eggs cereal 51 48 32 584
-shake 72 30 18 570
-Beef,cheese ketchup 46 56 17 465
&2 banana
-shake (light) 72 30 10 570
Total 363 234 111 3263