Meal Plan for CUT 1600 Cal Male , 41, 90kg, 1.8m, 27.

8 BMI,

Option 1

FOOD NAME: QUANTITY: DESCRIPTION: CALORIES CARBS PROTEIN FAT

Pre Workout Snack

Bananas, flesh only 80g 1x Small 69kcal 16g 0.96g 0.08g

Meal Totals: 69kcal 16g 0.96g 0.08g

Breakfast: Foul + egg

Eggs, chicken, whole, boiled 50g 1 Egg 71kcal 0g 7.1g 4.8g

Mixed beans, canned, drained 90g 6 tablespoon 93kcal 14.6g 6.6g 0.96g

Bread, brown, toasted 48g 2x Small slice 125kcal 23.7g 4.8g 1.2g

Cucumber, raw, flesh and skin 150g 1/4 average cucumber 21.3kcal 1.8g 1.5g 0.9g

Meal Totals: 311kcal 40g 20g 7.9g

Snack: Yogurt, Fruit + Nuts

Yogurt, greek, plain, 0% fat 180g 4 tablespoon 104kcal 7g 19g 0g

Strawberries, raw 65g 5 medium 20.3kcal 4g 0.39g 0.33g

Honey, raw 7g 1 teaspoon 22.5kcal 5.6g 0.03g 0g

Almonds, with skin 4g 0.3x Demographic Average 23.4kcal 0.28g 0.84g 2.1g

Meal Totals: 170kcal 16.9g 20.3g 2.4g

R
Lunch: Chicken, Veggies + Rice

Chicken, breast, grilled without skin, meat only 230g 2.3x Pieces in a long roll 334kcal 0g 74g 4.4g

White rice, basmati, boiled 130g 12 TBS 154kcal 34.6g 3.3g 0.26g

Vegetable stir fry 9 vegetables, homemade 100g 1.3 NHS Serving = .5 cup 49kcal 4.4g 2g 2.6g

Oil, olive 2.1g 0.5 teaspoon 18.9kcal 0g trace 2.1g

Meal Totals: 555kcal 39g 79g 9.3g

Snack: Fruit + Nuts

Almonds, with skin 20g 20 almonds 117kcal 1.4g 4.2g 10.5g

Apples, eating, raw, flesh and skin 174g 1x Medium 92kcal 20g 1g 0.87g

Meal Totals: 209kcal 21.4g 5.2g 11.4g

Dinner: Tuna Salad

Tuna, canned in brine, drained 130g 1x Standard can (180g) drained 141kcal 0g 32.4g 1.3g

Mustard, Dijon 8g 1 teaspoon 11.3kcal 0.28g 0.56g 0.88g

Lemon juice, fresh 5g 1 teaspoon 0.38kcal 0.08g 0.02g trace

 200g 1x Medium portion
Salad, mixed 38.2kcal 5.4g 2.8g 0.6g

Onions, red, raw 59g 0.5 small onion 20.6kcal 4.4g 0.59g 0.08g

Meal Totals: 212kcal 10.1g 36.3g 2.9g

Snack: 2 Fruits

Citrus orange fruit, soft/easy peelers, flesh only 40g 1x Small 16.7kcal 3.7g 0.28g 0.08g

Oranges, flesh only 162g 1 small/medium fruit 60kcal 13g 1.3g 0.32g

Meal Totals: 77kcal 16.7g 1.6g 0.4g

Plan Total: 1602kcal 160g 163g 34.4g

Macronutrient Analysis
CARBOHYDRATE SUGARS PROTEIN FAT SATFAT ALCOHOL

Intake 160.1g 85.8g 163.2g 34.4g 5.9g 0g

39.9% Carbs
g/kg body-weight 1.8 1 1.8 0.4 0.1 0
40.7% Protein
Kilocal 640 343 653 309 53 0 19.3% Fat

Kilocal % 39.9% 21.4% 40.7% 19.3% 3.3% 0%

Notes & Instructions:

For your Breakfast :

You can replace foul with the same amount of lentils or quinoa
1 Toast can be replaced with 1/4 balady bread

For yourlunch :
Use a swipe of oil on a tissue to cook your chicken (olive oil or coconut oil)
You can replace Chicken with 15 large shrimps or white fish (250-300g)
Rice can be replaced with the same amount of Quinoa/lentils

For your snack :

You can replace your strawberries with 1/2 a cup of pomegranate or 1 apple
Greek yogurt can be replaced with 3 TBS of cottage cheese + salad + vinegar + lemon
Greek yogurt can be replaced with 1 tuna can + salad + vinegar + lemon

For your Dinner:

Tuna can be replaced with 1 chicken breast or 4 turkey breast slices or 3 roast beef slices

You can change the order of your meals according to your liking