MEAL PLAN

Note* My plans are flexible, you may train at whatever time is convenient for you, I recommend
waiting at least 30 minutes after a meal before training, to allow digestion. Try and consume 2L-3L
of water a day.

Calories Carbs Fat Protein

MEAL 1

20g cheese 90 1 7 5

2 whole eggs 145 1 10 13

1 whole English muffin 125 26 1 4

MEAL 2

20g hazelnut butter 106 12 6 1

Fruit of choice - match to allowed calories 120 30 0 0

MEAL 3

100g chicken breast 160 0 4 31

100g white rice 130 28 0 3

Veggies of choice - match to allowed calories 35 9 0 0

MEAL 4

10 rice crackers 80 16 1 2

50g hummus 90 7 5 4

MEAL 5

120g lean minced turkey 260 0 14 33

75g white potato 75 16 0 3

Veggies of choice - match to allowed calories 35 9 0 0

MEAL 6

100g low fat ice cream 155 22 4 8

TOTALS 1606 177 52 107

You may season and spice your food, and add sugar free sauces/toppings.
Examples of seasoning: Salt, Pepper, Garlic, Chilli, Onion powder.
Examples of sugar-free sauces: Sugar-free maple syrup, sugar-free ketchup, Hot-Sauce, Soy Sauce, Mustard, Walden farms Etc. Get
Creative - Make your food enjoyable! Raw weight = Weigh the food pre-cooked.