Bodytype: Ectomorph ; Exercise - Active

2800 calorie diet-plan; 167 cm; 50kg 2800 cals per day
Macronutrients Fats Divide by 5 meals per day
Protein Carbohydrates Saturated Unsaturated 560 cals
Fish Rice Milk Avocado Main goal
Beef Pasta Butter Mackerel 5 meals per day
Chicken Bread (Wheat) Processed meats Salmon 560 calorie per meal
Pork Oats Margarine Tuna
Lamb Camote Biscuit Tanige Fish Nutrients in order of prior
Tofu Beans (Monggo) Pork Peanut Breakfast at 7am Carbs;Protein; Fats
Soy Beans Kakanin Beef Almond Snack at 9am Fats; Micronutrients
Soy Prod Chicken Cashews Lunch at 12nn Protein; Carbs; Fats; M
Egg Apple Sesame seeds Snack at 4pm Fats; Micronutrients
Orange Yogurt Dinner at 7pm Protein; Carbs; Fats
Mango Brocolli
Watermelon Cauliflower
Pineapple Banana
Vitamins and Minerals: (Micronutrients)
Vitamin C Calcium Biotin (for hormone balance)
Vitamin A Zinc Vitamin D
Vitamin E Selenium Amino acid (Lean meat)
Potassium Fibre
Sources
Fruits Supplements
Vegetables Vitamins
Meat
trients in order of priority
Carbs;Protein; Fats
Fats; Micronutrients
Protein; Carbs; Fats; Micronutrients
Fats; Micronutrients
Protein; Carbs; Fats