Mealplan - ada PDF

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Meal Plan

MONDAY-THURSDAY M e a l Pl Plaa n 1

Calories

Carbs

Fat

Protein

Fiber

kcal

g

g

g

g

7

1

0

1

1

Quaker - Maple & Brown Sugar Oatmeal, 1 packet (43g)

160

32

2

4

3

All-whites Liquid Egg Whites Ounces, 130 gram

73

3

0

15

0

Whole Egg - Eggs, 2 egg

140

2

10

12

0

380

38

12

32

4

Mammoth Whey - Vanilla Protein, 1 I scoop

150

7

3

24

1

Thomas' - Cinnamon Raisin Bagel, 0.5 bagel

140

28

1

5

2

- Banana - (One), 50 grams

44

11

0

0

1

334

46

4

29

4

Meal 1 Spinach, 1 cup

Meal 2

1

Meal Plan

Meal 3 Broccoli, 1 cup, chopped

31

6

0

3

2

Rice - White, long-grain, regular, cooked, 100 g

130

28

0

3

0

Chicken, broilers or fryers, breast, meat only, cooked, roasted, 5 oz(s)

234

0

5

44

0

Instead of chicken you can do 99/1 %lean turkey breats, or white fish or shrimp

395

34

5

50

2

Oikos - Triple Zero Chocolate, 1 container 5.3 oz

100

10

0

15

3

Mammoth Whey - Vanilla Protein, 1 I scoop

150

7

3

24

1

250

17

3

39

4

Broccoli, 1 cup, chopped

31

6

0

3

2

- Salmon, 3.6 ounces

162

0

8

21

0

Instead of salmon you can do ground beef or ground tureky 93/& lean or lean pork

193

6

8

24

2

1,552

141

32

174

16

Meal 4

Meal 5

Totals

2

Meal Plan

FRIDAY- SUNDAY MEAL PLAN 2

Calories

Carbs

Fat

Protein

Fiber

kcal

g

g

g

g

- All-whites Liquid Egg Whites Ounces, 100 gram

56

2

0

12

0

Almond Milk - Almond Milk - Vanilla - Unsweetened, 6 oz

30

1

3

1

1

Chex - Gluten Free Cinnamon Chex Cereal, 0.5 cup

80

17

1

1

1

166

20

4

14

2

Wild Berries, 1 cup

80

0

0

0

0

Mammoth Whey - Vanilla Protein, 1 I scoop

150

7

3

24

1

230

7

3

24

1

93% 7% ground beef - Ground beef 93/7, 6 ounce

346

0

16

50

0

Broccoli, 1 cup, chopped

31

6

0

3

2

Thomas' - Cinnamon Bagel, 0.5 Bagel

135

27

1

5

2

Instead of beef you can do 93/7% lean turkey or Salmon

512

33

17

58

4

Meal 1

Meal 2

Meal 3

3

Meal Plan

Meal 4 Deli fresh - Turkey Breast, 3 oz

75

3

2

14

0

Whole Wheat Bread, 2 slice

120

22

2

6

2

Mammoth Whey - Vanilla Protein, 0.5 I scoop

75

4

2

12

1

270

29

6

32

3

7

1

0

1

1

Chicken, 4.5 oz(s)

210

0

5

40

0

Quaker - Maple & Brown Sugar Oatmeal, 1 packet (43g)

160

32

2

4

3

377

33

7

45

4

1,555

122

37

173

14

Meal 5 Spinach, 1 cup

Totals

4...