Femalenutritionweek9
MACROS
Protein - 130g
Carbohydrates - 94g
Fat - 81g
Calories - 1600
IF YOU TRAIN IN THE MORNING
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 50g Blueberries or Pineapple |
Meal 2 |
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
Meal 3 |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato Around 1pm |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
Meal 4 |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
1 Scoop protein (whey,pea,collagen)
|
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
1 Scoop protein (whey,pea,collagen)
|
Meal 5 |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
CHEAT MEAL |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil |
IF YOU TRAIN IN THE AFTERNOON
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
1 Whole Egg 2 Egg Whites 1 cup total Mix in mushroom, tomato, spinach, capsicum
4g Fish Oil
|
|
Meal 2 |
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
1 Corn Tortilla 80g Chicken Breast lettuce, tomato, carrot 1 tbs olive oil, 1 tbs honey & lemon as dressing 100g Orange or Citrus Fruit
|
Meal 3 |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato Around 1pm |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato |
150g Turkey/Chicken Mince 100g Mixed Carrot, Brocolli, Beans, 100g Sweet Potato
|
Meal 4 |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
1 Scoop protein (whey,pea,collagen) |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
Around 1pm 1 scoop Hydra Shred |
2 cups mixed carrot, cucumber, celery 2 tbs peanut butter
1 Scoop protein (whey,pea,collagen)
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
1 Scoop Protein Powder (whey, pea, collagen) 100g Blueberries or Pineapple |
Meal 5 |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds |
CHEAT MEAL |
150g Porterhouse/Salmon 2 Cups Baby Spinach Cucumber, Tomato, red onion, 15g Pumpkin seeds 4g Fish Oil |
Sodium Intake
Sauces / Dressings
Water
Weighing Food
Use pink sea salt on meal 3 & 5 to taste. The concept of "to taste" is to give your serving size a good range, if you cant taste it you haven't used enough if it is overpowering you have used to much. So utilise it "to taste". DO NOT FEAR SODIUM especially in sources such as pink sea salt.
Utilise low calorie sauces and water/vinegar based dressings on meals to flavour but with moderation. Have sauce with your meals not meals with your sauce !
Minimum 2.5L water a day, consume a large cup of water upon waking. Count this towards your daily intake.
Food weights are calculated after being cooked regarding meat and veg.