BREAKFAST (400)

Scrambled Egg (3 Whites & 1 Whole) = 150 cal

Medium onion = 44 cal
Spinach = 12 cal
Two Slices Of Toasted Bread = 110 cal
or
Yogurt with Strawberries and Avocado Sandwich
MORNING SNACK/POST-WORKOUT MEAL (200)
Banana = 105 cal
Eggwhites (4) = 64 cal
LUNCH (300)
Turkey (100 gr) = 104 cal / Bistec = 205
Brown Rice (3/4) = 142 cal / 1 Medium Sweet Potato = 115 cal
Baked or roasted Vegetables (Eggplant / Zucchini) / Boiled Green Beans &
Carrots / Boiled Broccoli & Cauliflower
AFTERNOON SNACK (200)
12 Almonds = 72 cal & 2 Hard Boiled Egg Whites = 34 cal
or
Yogurt Maria Elena (Small) = 50 cal & 8 Almonds = 48 cal
DINNER (200)
1. Low Carb Burger (Last Choice)
2. Tuna Salad
3. Scrambled Eggs
4. Fish or Turkey with Broccoli

Cutting Calories = 2.000 2.200

1.970
Protein (40 %) = 788 cal = 197
Carbs (40 %) = 788 cal = 197
Fat (20 %)
= 394 cal = 49

Bulking Calories = 3.200

2.960

Shopping List
1. 3 Dozens of Eggs
2. 1 Package of Brown Bread
3. 1 Package of Spinach
4. Onions
5. Bananas
6. Lettuce
7. Zucchini
8. Broccoli Head
9. Cauliflower Head
10.Carrots
11.Brown Rice
12.Strawberries
13.2 Avocado
14.Yogurt Maria Elena
15.3 Bistec
16.2 or 1 Packages of Turkey Breasts
17.4 Tuna Cans
18.1 Fish Filet
19.Almonds
20.Arugula