Malenutritionweek10
MACROS
Protein - 204g
Carbohydrates - 98g
Fat - 90g
Calories - 2000*
IF YOU TRAIN IN THE MORNING
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | 200 | |
Meal 1 |
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
|
Post Workout |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
Meal 2 |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
Meal 3 |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
Meal 4 |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 scoop protein (whey,pea,collagen)
Around 1pm 1 scoop Hydra Shred |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing 1 scoop protein (whey,pea,collagen)
|
Meal 5 |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus 4g Fish Oil |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
CHEAT MEAL |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus 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
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
50g Coconut 50g Banana 2 Egg Whites 1 Tbs Natural Almond Butter 1 Scoop Protein Powder (whey, pea, collagen)
4g Fish Oil
|
Upon Waking 1 tbs Apple Cider Vinegar or Capsules
Fasted
|
Meal 2 |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
95g Tuna or 100g Chicken/Turkey Deli Meat baby spinach, carrot, cucumber, red onion 30g Almonds
100g orange or alternative citrus fruit |
Meal 3 |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
200g Turkey/Chicken Mince 100g Sweet Potato Chips (cooked in 1 tbs coconut oil)
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus |
Meal 4 |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing
1 Scoop protein (whey,pea,collagen)
Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing Around 1pm |
100g Chicken Breast 30g Avocado 50g Cooked Chopped Short Cut Bacon
Tomato, lettuce, carrot, red onion or salad variation
1 tbs olive oil + 1 tbs lemon + 1 tbs honey as dressing or alternative oil based dressing
1 Scoop protein (whey,pea,collagen)
|
Post Workout / afternoon snack |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
1 Scoop Protein Powder (whey, pea, collagen) 100g banana, pineapple or blueberries |
Meal 5 |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus 4g Fish Oil |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
|
CHEAT MEAL |
200g Hoki 50g White Rice
Steamed Veg Brocolli, Cauliflower, Beans, Asparagus
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.